Sleep Hygiene Tips for Improving Sleep

Good sleep hygiene is essential for overall health and well-being, but it is especially important for those who have experienced trauma. Trauma can disrupt sleep patterns and cause insomnia, nightmares, and other sleep disturbances. Here are some tips for improving sleep hygiene and getting better rest.

Stick to a Regular Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improve sleep quality.

Create a Relaxing Bedtime Routine

Develop a routine that helps you wind down and relax before bed. This could include reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Make Your Bedroom a Sleep-Friendly Environment

Your bedroom should be a quiet, cool, and comfortable place to sleep. Use blackout curtains or an eye mask to block out light, and consider using a white noise machine to mask distracting sounds.

Limit Screen Time Before Bed

Exposure to screens, such as phones, tablets, and TVs, can disrupt sleep patterns by suppressing the production of melatonin, a hormone that regulates sleep. Try to limit screen time in the hours leading up to bedtime.

Avoid Stimulants Before Bed

Avoid consuming caffeine or nicotine in the hours leading up to bedtime, as they can interfere with sleep quality.

Get Regular Exercise

Regular exercise can improve sleep quality, but try to avoid vigorous exercise in the hours leading up to bedtime.


By prioritizing good sleep hygiene, you can improve your sleep quality and reduce the impact of trauma on your sleep patterns. If you continue to experience sleep disturbances, consider seeking professional help.