PTSD Nightmares and How to Stop Them
Photo Credit: Jazmin Quaynor
PTSD nightmares are a reality for many survivors of trauma, whether you experienced trauma yourself or witnessed a traumatic incident. Every day millions of people are impacted by PTSD, Post-Traumatic Stress Disorder, which can affect anyone who has experienced physical or psychological trauma. PTSD can impact witnesses to violent crimes, victims of sexual assault, and various other traumatic events, seen or experienced. PTSD goes way beyond its reputation for occurring predominately in war veterans, although veterans are disproportionately impacted. According to the Nature and Science of Sleep Journal, the prevalence of post-traumatic nightmares in patients with PTSD can be as high as 72%. The trauma can impact the brain for years to come and interfere with sleep patterns with vivid memories of the traumatic event leading to night terrors and insomnia for many. There have been many solutions offered over the years for PTSD Nightmares. From hypnosis to medications like Prazosin. Here are the latest and most highly recommended treatments to stop PTSD nightmares.
What is a PTSD Nightmare
If your sleep has ever been disturbed by a nightmare, traumatic flashbacks, feeling disassociated from yourself, or unwanted memories, you may be experiencing PTSD nightmares. PTSD is a collection of symptoms including depression and anxiety and other mental health challenges that result from a traumatic occurrence, either experiencing it or witnessing it. PTSD nightmares can disturb your sleep cycle and the quality of your life.
What causes PTSD Nightmares
One strikingly tragic example of how PTSD can affect sleep comes from Darnella Frazier, who witnessed and recorded George Floyd’s murder.
As we come upon the one year anniversary of George Floyd’s murder, this is the perfect time to reflect on the trauma caused by police brutality and the longevity of its effects on mental health, of his family, his community, and all who viewed the video of his death and rose up in outrage. This is an example of collective trauma, this one impacting the Black community the hardest.
“A lot of people call me a hero even though I don't see myself as one. I was just in the right place at the right time. Behind this smile, behind these awards, behind the publicity, I'm a girl trying to heal from something I am reminded of every day. Everyone talks about the girl who recorded George Floyd's death, but to actually be her is a different story.”
These are the words of Darnella Frazier, the young girl who witnessed George Flloyd’s murder. Often being a witness to a traumatic event or experiencing one yourself can leave long-term effects on your mental and emotional wellbeing.
“I couldn't sleep properly for weeks. I used to shake so bad at night my mom had to rock me to sleep.”
Nightmares can be the immediate effect after the traumatic event, but it should be noted that PTSD nightmares can be experienced weeks, months, or even years after the traumatic event or not at all. It’s important to keep in mind the neurodiversity of PTSD survivors, symptoms are not experienced in the same way by every patient if at all.
PTSD Nightmares & Insomnia
When it comes to PTSD nightmares and insomnia, it’s a chicken or the egg situation for many. Nightmares cause insomnia, which then leads to impaired mental functioning during the day, and more sleep disturbances which, in turn, cause nightmares. One strategy to reduce PTSD nightmares is to lessen insomnia’s hold on your sleep cycle. Simple lifestyle changes can improve your quality of sleep.
So, how do you stop PTSD Nightmares?
Cognitive Behavioral Therapy
Research has shown that cognitive-behavioral therapy can greatly relieve the symptoms of PTSD including nightmares. CBT works by rewiring the brain’s associations. What was once a trigger for a traumatic memory, through therapy can now be reframed as a safe or even positive thought. Learning to recognize triggers can also be a great outcome of CBT.
Exposure Therapy
Another method called exposure therapy works by exposing the patient to the trauma little by little, using word and image associations, in a safe and secure environment in order to defuse these traumatic memories and make the patient less sensitive over time to potential triggers.
Medication
A variety of medications, while used in conjunction with therapy, can be effective in relieving PTSD nightmares. The most popular include prazosin, which was formerly used for high blood pressure but is now the most prescribed medication to reduce PTSD symptoms and nightmares. https://www.betterhelp.com/advice/ptsd/common-treatments-for-ptsd-nightmares/
Meditation and Mindfulness
Meditation is a great way to retrain your brain when trauma has occurred. Through mindfulness, you can raise your awareness. Most of us overly identify with our thoughts, and that includes our traumas. Many PTSD survivors often identify with feelings of brokenness and hopelessness because of a traumatic event that was most likely out of their control. Mindfulness helps you reframe your thoughts. Studies show promise in Mindfulness-Based Stress Reduction therapies, showing a significant reduction in PTSD symptoms, particularly when practiced over an extended period of time.
Limit screentime before you sleep
Studies show that screentime on your phone, television, or laptop before bed can affect your sleep. Turn off your devices at least a few hours before you go to sleep. Try to sleep in the dark without any screens on to reduce blue light and improve your quality of sleep.
Participate in a Sleep Study
If you are struggling with recurring PTSD nightmares, doing a sleep study is the best place to start. PTSD nightmares can be triggered by breathing difficulties during sleep, so a full sleep study should be done for individuals who have PTSD nightmares.
Will the nightmares ever go away?
PTSD nightmares are responsive to treatment and can subside with time and professional care.
PTSD nightmares versus ‘normal’ nightmares
It’s important to keep in mind that nightmares are common; 4-10% of the population report having nightmares weekly. These nightmares are not necessarily PTSD-related. It’s important to speak to your therapist or a mental health professional before diagnosing yourself with PTSD and PTSD nightmares.
PTSD Nightmares can have a severe impact on your quality of life, but there is always hope. With treatment, it’s possible to make PTSD nightmares go away so you can enjoy a restful night’s sleep once again.