Post-traumatic stress disorder is a mental condition that occurs after witnessing or experiencing a traumatic event. Such incidents are difficult to deal with especially since they affect your physical health and mental health. While many are aware of PTSD, living with complex PTSD is a closely related condition that results from trauma repeated over months and years. The trauma from complex PTSD stress can be very debilitating and thus it becomes difficult to cope up with it.

It is very common among people suffering from PTSD and sleep disorders leading to trouble sleeping. Complex post-traumatic stress (PTSD) originates from the survival instinct of ‘fight’ or ‘flight’. When the trauma attached to the event triggers flashbacks, and when there seems to be no escape, the nervous system pushes you to a state of numbness and vulnerability. However, getting some rest is important for a healthy mind and body. Your body can’t function properly if you’re needlessly awake all night, plus there are more chances of negative thoughts entering your mind when you are sleep deprived.

Strategies that will help you sleep peacefully

Self-Care

Sleeping usually becomes a problem when you are scuffling with flashbacks, triggers, nightmares, or any other gloomy thoughts. An ideal way to deal with this is through self-care. Self-care can have a soothing effect on your body and mind. It is all about healing, alongside prioritizing your mental and physical health. One can do this by making simple life choices such as eating healthy, exercising regularly, meditating. Keeping yourself engaged in different activities throughout the day will tire you, which eventually put you to sleep. Self-care is also about pampering yourself with all the things that you love. Do activities that you cherish. Set up an ideal environment for yourself to sleep in – a place that is cozy and comfortable. Get some warm, soft blankets and pillows that immediately put you to sleep. You can also listen to slow music, drink a hot cup of cocoa, and use scented candles with a soothing effect on the mind.

Meditation

Living with PTS, living with stress, anxiety, and feeling of insecurity. Meditating right before bedtime is an excellent way of steering away from negative thoughts and ensuring a good sleep. It also helps to ease the symptoms of depression and anxiety.

Meditating can be in various forms – it can be as simple as sitting in a comfortable place and focusing on your breathing. Meditation is all about acknowledging your pain and trying to cope up with it. Regular practice of meditation has long-lasting effects on your body and mind: it helps in understanding the pain, reducing the stress, and ignoring the futile chapters of your brain. You can also listen to soft and tranquil music while meditating, for better concentration. You can sit in an empty room and chant “OM”. When you repeatedly chant “OM” you can feel a sound vibration through your vocal cords that help clear all the sinuses, bring down your blood pressure and relieve stress. Doing this will help you scrape out all the negative energy and embrace all the positivity.

Taming the nightmares and flashbacks

Some of the common symptoms of PTSD are nightmares and traumatic flashbacks. For people suffering from PTSD dreams, coping with nightmares and flashbacks can be a real dilemma. They remind you of the traumatic events all over again, and it feels like being stuck in an infinite loophole of horrific events. These can savagely disturb your mental health. Hence it is necessary to find a way to stop them. One of the best ways to avoid slipping back into flashbacks is to learn grounding techniques. In grounding, you are taught how to use the five senses – smell, sound, sight, touch, and taste that will help you distinguish the real from unreal. If you have repeated incidents of nightmares PTSD and flashbacks, you should consult an expert.

Practice breathing

Breathing is one of the easiest and effective ways to fall asleep. Focusing on your breathing can help your body relax and calm down. There are various breathing exercises that can help to relieve stress. However, some of the basics of breathing are to inhale and exhale a few seconds longer than usual. Breathing will help in releasing all the bottled-up stress and anxiety you have, and instantly put you to sleep. Apart from this, you can try diaphragmatic breathing, three-part breathing exercises, 4-7-8 breathing, pranayama, kapalbhati, alternate nasal breathing, box breathing, etc.

Manage stress

Stress is another reason for sleep deprivation. Thus, managing stress is very essential. Avoid doing things that stress you out or work that adds up to your stress. Effective management of stress includes managing activities and resting, as well. Your body requires time to heal from the trauma, and resting is the only way you can do it. Some of the stress relief exercises are- jogging, walking, meditation, yoga. You can try other sports that you like. Another important aspect of managing stress is to limit exposure to gadgets. You may find yourself grabbing the remote to watch that one last episode before you sleep, or scrolling on your smartphone. However, according to experts, these are the exact things that you should avoid as they interfere with your sleep. Apart from this, one should strictly avoid alcohol or drugs’ consumption because they will give you a momentary high, but will harm you in the long run.

Exercise

Withdrawal from daily activities makes you laid back and slobby. Exercising regularly will help you burn off excess energy and help you relax and sleep at night. Physical health is just as important as mental health and should not be neglected. Exercising will refresh you and unleash all the flow of positivity in the body. You need to do complex, strenuous exercises. Committing 20-30 minutes a day for simple exercises can have a great impact on your body and mind. Since one of the symptoms of complex PTSD is hyperarousal, you may experience a lot of anger build up within you. Exercising can help you overcome the anger and calm you down.

Therapy

Complex Post Traumatic Stress Disorder can have underlying risk factors, so it is always better to seek professional help from Dr. Chandril Chugh or book a neurologist online chat. You can also find him as a neurologist in Punjab, the best neurologist in Faridabad, a brain specialist in Faridabad, a top neurologist in Jaipur, or a neurologist in Jaipur. He is also known as the best neurologist in Saket, South Delhi, a neurologist in Agra, a mind doctor in Delhi, a top neuro physician in Patna, and a top neurologist in Gwalior. Dr. Chugh is ranked among the top 5 neurologists in Patna and the top 10 neurologists in Delhi-NCR. Therapy is an excellent treatment for PTSD and sleep as it helps restore a sense of security. Through therapy, you can gain insights into what is happening with you, and experts can guide you on the right path to well-being.

“We don’t heal in isolation, but in community” – S. Kelley Harrell.

Coping with PTSD can be challenging. During such times, it’s crucial to share your feelings with loved ones. Healing is a slow process, so be patient and maintain a positive mindset. Never let negative thoughts dominate, and always allow positivity to flow. A Cervical Neck Pillow can help provide physical comfort, supporting relaxation and well-being.

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