Sleep Hygiene Techniques for Better Rest and Recovery

Returning home after a traumatic experience, like war, often brings challenges that go beyond the physical injuries. The mental and emotional toll can manifest in many ways, and for many veterans, sleep disturbances are one of the most common issues faced. I understand firsthand how difficult it can be to fall asleep, stay asleep, or wake up feeling rested after experiencing nightmares, anxiety, and hypervigilance. Returning from war deployment, I suffered greatly from insomnia and other sleep related issues. The good news is, through consistent effort, proper techniques, and a bit of patience, it’s possible to regain control over your sleep. In this post, I’ll Walk through some key sleep hygiene techniques that helped me manage these struggles and might help others facing similar challenges. Sleep hygiene refers to habits and practices that promote consistent, quality sleep. It's not about fixing everything overnight but making gradual changes that add up to improved rest.

Our bodies thrive on routine. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. This consistency trains your body to feel sleepy at the right time and helps improve the quality of sleep. Try setting a time to wind down about 30-60 minutes before bed, using this time for relaxation activities rather than stimulating ones. If you can’t fall asleep after 20-30 minutes, get up, leave the bedroom, and engage in a calming activity (like reading or listening to soothing music). This helps avoid associating the bedroom with frustration.

Create a Restful Environment, your bedroom should be a sanctuary for sleep. The environment can have a profound impact on your ability to fall asleep and stay asleep. Adjust your bedding and clothing to keep you comfortable.

Light: Exposure to light can signal your brain to stay awake. Try blackout curtains to block streetlights or use an eye mask if necessary. Conversely, use dim lighting during your wind-down period.

Limit Exposure to Screens Before Bed. Apparently, the blue light emitted from screens (phones, computers, TVs) disrupts melatonin production, a hormone that helps regulate your sleep-wake cycle. It’s recommended to avoid screens for at least 30-60 minutes before bed. I read a book or listened to an audiobook or calming podcast for the longest time and it worked. I eventually didn't need anything to fall asleep after a while. 

Incorporate Relaxation Techniques, when anxiety, fear, or hypervigilance keeps you alert, it’s difficult to fall asleep. Incorporating relaxation techniques into your pre-sleep routine can significantly help ease your mind and body. Deep Breathing: Slow, deep breathing can activate your parasympathetic nervous system, signaling your body to relax. Try the 4-7-8 method: Inhale for 4 seconds, hold for 7, exhale for 8. During sessions with my therapist, she would show me how to do “Progressive Muscle Relaxation (PMR)” which involves tensing and relaxing muscle groups, starting with your toes and working your way up to your head. It can help release physical tension and promote relaxation. I am not sure if it works for everyone, but it worked great for me. A mindfulness practice or listening to guided relaxation can ease intrusive thoughts. There are numerous apps and resources available for guided meditation specifically designed for sleep. However, although it works great for me during the day, it causes my mind to be overstimulated and causes other issues. According to several practitioners, it can be quite beneficial, so try it! It might work great for you.

The very first very helpfully tool for me was to really establish a Calming Bedtime Routine.  A routine signals to your body that it’s time to wind down and prepare for sleep. Your routine can be tailored to what relaxes you most. One bad habit I started at one point was to nap during the day. It disrupted my sleep pattern and my internal clock. While short naps (20-30 minutes) early in the afternoon can help boost energy, long naps or napping too late in the day can interfere with your nighttime sleep. If you’re struggling to sleep at night, try to limit naps or keep them short and early.

One would think that with my military career that exercising regularly every day is a given, however, it is not the case for me. I must admit, I need to do more on that end as I know how it can help my sleep. The trick is to exercise regularly, but not too close to bedtime. Regular physical activity promotes better sleep by reducing stress and anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to avoid intense exercise right before bed, as it can elevate adrenaline levels and make it harder to fall asleep.

As for alcohol, I do not drink myself, but according to research, you should avoid alcohol close to bedtime. While alcohol may initially make you feel sleepy, it disrupts sleep cycles, particularly the REM (rapid eye movement) phase of sleep. This can lead to fragmented sleep and less restorative rest.

Sometimes, no matter how diligent you are with sleep hygiene, sleep issues persist. If you find that nightmares, hypervigilance, or anxiety are still interfering with your sleep, consider seeking help from a professional. Cognitive Behavioral Therapy for Insomnia (CBT-I) has proven to be highly effective for treating sleep problems and the underlying psychological distress. I have completed two CBT programs, which have been key for my mental health.

Final Thoughts

The road to better sleep is a gradual one. It may take time to find the techniques that work best for you, especially if you’re dealing with mental health challenges. Be patient with yourself and take small steps toward better habits. Every positive change you make can help reduce the impact of sleep disturbances on your life. Through a combination of proper sleep hygiene, relaxation techniques, and a commitment to healthy habits, I’ve learned that better sleep is possible, even after experiencing trauma. It’s not about achieving perfect sleep every night; it’s about making progress and finding what works for you. If you’re struggling with sleep, know that you’re not alone, and there is support available. It’s okay to reach out for help, and there are numerous strategies that can help you regain control over your sleep and improve your quality of life.