Sleep

Sleep is a state of unconsciousness in which the body is at rest in response to external stimuli, but very much active and responsive to internal stimuli. It is thought to play a restorative role for both the body and brain. It gives your brain cells a chance to shut down and repair themselves. 

Your quality of sleep and rest impacts all areas of your health and wellness. This is because the brain controls all aspects of your body, including:

• Physical health: Sleep heals and repairs cells, increases immune system functioning, and balances hormones.
• Mental health: Quality of sleep can influence mood and impact emotion regulation abilities.
• Productivity: If you lack adequate sleep you may take longer to finish tasks, be more likely to make mistakes, and have slower reaction times.
• Consolidating memory: Your ability to learn and store new information is dependent on good quality sleep.

People who experience high stress and/or trauma often notice an impact on their sleep habits. For example, sleep disturbances impact 70–91 percent of individuals diagnosed with PTSD. 

These problems include:

• Difficulties falling asleep due to racing thoughts. Feeling like your mind cannot settle
• Less restful sleep
• Difficulty staying asleep
• Upsetting dreams or nightmares

Insufficient or low-quality sleep can be impactful during the daytime hours when you are awake, including:

• Reduced ability to learn or solve problems
• Difficulty making decisions and concentrating
• Reduced ability to regulate emotions and manage stress
• Low mood and increased irritability

Because many of the consequences of poor sleep overlap with symptoms of posttraumatic stress, they often perpetuate and exacerbate one another. For example, many people who experience symptoms of trauma will notice high levels of stress, making it difficult to relax, wind down, and achieve restful sleep. In turn, this can decrease their ability to cope with daytime stressors.

Nutrition

It’s also important to nourish the brain. Food is essential to grow new brain cells, transmit important nutrients and chemicals, provide fuel for your nervous system, and help protect you from disease. 

Nutrition is an important part of a healthy and fit brain.

A healthy diet is good for your body and your mind. This includes fresh fruits and vegetables, lean proteins, whole grains, nuts, seeds, spices, and herbs. 

A nutritious diet is important for people who have experienced high stress or trauma. Its benefits include:

• Increased mood and emotional health
• Improved cognition and decreased risk of cognitive decline
• Increased sense of control
• Increased energy and motivation

Nacamulli, M. (2016 June 21). How the food you eat affects your brain – Mia Nacamulli. [Video]. TED-Ed. How the food you eat affects your brain – Mia Nacamulli – YouTube

Movement

Physical activity is a vital part of any healthy lifestyle. Regular exercise has many benefits that can minimize symptoms of stress and PTSI, including:

• Improved mood: Exercise increases dopamine and serotonin, the chemicals in the brain that make you feel good
• Improved cognition: Exercise stimulates growth of new brain cells and reduces harmful chemicals in the brain
• Improved sleep and restfulness
• Increased feelings of strength and self-esteem
• An outlet for intense emotions (e.g., anger or anxiety)
• Stronger mind-body connection
• An opportunity to set goals and develop new healthier routines
• Opportunities to connect with others and form a community around a shared interest or hobby
• Reduced stress and increased opportunities for play and fun

There are many lifestyle factors that can impact your ability to tolerate stress and recover after traumatic experiences. 

This resource is not an extensive list. Remember: everything that affects you and your body also affects your mental health.

Activities

Progressive muscle relaxation

This technique teaches you how to relax your muscles through a two-step process. 

First, tense a particular muscle group in your body, such as your biceps or fists, for about three seconds. 

Next, gradually release the tension and notice how those muscles feel when relaxed.

You can start from your toes and work your way up to your forehead. This exercise will lower overall tension and stress levels and help you relax. It can also improve sleep and reduce physical problems such as stomach aches and headaches.

Practice sleep hygiene

Create a bedtime routine that you complete each night before sleeping. It might include a final check of your phone or email, cuddle time with a pet or loved one, brushing your teeth, a meditation or breathing exercise, reading, or anything else you like to do before bed. 

Complete the routine in the same order at the same time each night. The repetitions will cue your body that it is time to wind down and relax, which can help improve your sleep.

Writing prompt

Write your responses to these questions:

• What do you fuel your body with? What kinds of food, substances, movement, and/or rest are you giving to yourself? 
• How do you feel after you give yourself those things? 
• What kinds of fuel would you like to give your body? Why, and how so? 
• What is getting in the way of giving yourself the things you want?