Most moms know the frustration of running on minimal sleep.
Between late-night feedings, early school mornings, and everything in between, exhaustion can feel like part of the job.
But, for moms living with Post-Traumatic Stress Disorder, or PTSD, the struggle goes far beyond normal tiredness.
PTSD can make it nearly impossible to rest. Nightmares, racing thoughts, and constant feelings of alertness can keep you from ever feeling truly safe enough to sleep.
Even when the house is quiet and the kids are finally in bed, your mind may refuse to shut off.
Sleep issues like insomnia, nightmares, night sweats, and restlessness are some of the most common and upsetting symptoms of PTSD.
Sleep isn’t just about feeling rested. It’s vital for mental, emotional, and physical health.
When PTSD robs you of that, it can affect your patience, focus, and energy, making everyday parenting feel overwhelming.
If you struggle with sleep and think that PTSD could be a factor, come learn more about how and why PTSD affects sleep, and ways you can start healing and sleeping again.
The Link Between PTSD and Sleep
PTSD is a mental health condition triggered by a traumatic event, which could include violence, abuse, war, an accident, or sudden loss.
Essentially, the brain becomes stuck in “survival mode,” even when the danger is long gone.
This heightened state of alert, known as hyperarousal, is one of the key reasons why sleep becomes difficult.
People with PTSD often feel unsafe when trying to relax, making it hard to fall asleep and to stay asleep throughout the night.
According to the U.S. Department of Veterans Affairs, between 70% and 91% of people with PTSD suffer from sleep disturbances, with nightmares affecting about 50% to 70% regularly.
Ways PTSD Nightmares Are Unique
Everyone has bad dreams from time to time, but PTSD nightmares are not quite the same.
They can feel like reliving the trauma all over again, leaving you sweaty, panicked, and wide awake.
These nightmares tend to be:
- Vivid and recurring
- Emotionally powerful, often tied to fear or helplessness
- Difficult to shake off the next day
Over time, fear of these dreams can make bedtime something to dread, creating a painful cycle of exhaustion and anxiety.
The Symptoms of Insomnia
Insomnia is more than having the occasional sleepless night. Common symptoms of insomnia include:
- Difficulty falling asleep due to anxiety or racing thoughts.
- Frequent waking during the night, often accompanied by nightmares or panic.
- Early morning waking with an inability to return to sleep.
- Daytime exhaustion that affects mood, memory, and focus.
Because PTSD keeps the nervous system on high alert, the body struggles to relax, which can create a state of chronic sleep deprivation.
This will eventually affect your patience, decision-making, and emotional resilience, all things moms rely on to be good parents.
Potential Issues Caused By Lack of Sleep
Sleep is an essential part of your overall physical, mental, and emotional health. A lack of proper rest can lead to:
- A weakened immune system
- A higher risk of heart disease and stroke
- Weight gain and obesity
- Mood swings and irritability
- Difficulty concentrating or making decisions
Even worse, some studies have shown that sleep disturbances can actually worsen PTSD symptoms over time, making healing more difficult if not treated.
Why the Brain Struggles to Sleep After Trauma
During healthy sleep, the brain moves through several different stages: light sleep, deep sleep, and REM (Rapid Eye Movement) sleep.
But, after experiencing trauma, the natural sleep rhythm is sometimes disrupted. The brain may:
- Stay stuck in light sleep (never reaching full rest)
- Re-experience trauma during REM sleep
- Associate nighttime or sleep itself with danger
For a mom that’s dealing with feelings of not being safe, bedtime can feel threatening. Even subconsciously, the body resists letting its guard down.
As a result, the brain doesn’t get the restorative sleep it needs, which makes everything harder the next day.
Healing Sleep: What Can Help?
The good news is that there are ways to improve your sleep as you work through your PTSD.
Healing takes time, but there are proven ways to help calm the mind and body:
1. Trauma-Informed Therapy
Therapies like Cognitive Behavioral Therapy for Insomnia (CBT-I) or EMDR (Eye Movement Desensitization and Reprocessing) can help retrain your brain to feel safe again.
CBT-I specifically addresses the thoughts and behaviors that interfere with sleep, and is shown to be effective for PTSD-related insomnia.
EDMR helps the brain reprocess traumatic memories, so they become less emotionally charged, and no longer trigger intense reactions.
2. Consistent Sleep Routine
A good routine can help improve poor sleep both by relaxing you before bed and by signaling to your body that it’s time to sleep.
Try to go to bed and wake up around the same time each day, even on weekends.
Turn off screens an hour before bed, and avoid caffeine or alcohol late in the day.
Make it a habit to spend thirty minutes reading or meditating before bed, so that your body associates the activity with bedtime.
3. Create a Sense of Safety
For moms with PTSD, feeling safe at night is essential.
Try a weighted blanket, soft lighting, calming music, or a white noise machine.
Some moms also find that sleeping with the door locked or having a pet nearby helps their body relax.
4. Professional Support & Medication (If Needed)
If your nightmares or insomnia are starting to feel unmanageable, talk to your doctor.
There are safe, short-term medications that can help regulate sleep and reduce anxiety while you work on deeper healing.
5. Mind-Body Practices
Gentle yoga, deep breathing exercises, or guided meditation before bed can calm your nervous system.
Mindfulness-based approaches can be especially useful, as recent studies have found mindfulness-based stress reduction can improve sleep quality in those with PTSD.
If you’re a mom living with PTSD, remember that you’re not weak for struggling to sleep.
Your brain is doing its best to protect you, even if it feels like it’s working against you.
With the right tools, patience, and compassionate support, restful sleep is possible again.
Healing doesn’t happen overnight, but every small step you make is a sign that your mind and body are learning to feel safe once more.
References:
- U.S. Department of Veterans Affairs (2022). PTSD and Sleep Problems. www.ptsd.va.gov
- American Psychological Association (2018). Sleep disturbances in PTSD. www.apa.org
- National Institutes of Health (2020). Mindfulness for Health. www.nccih.nih.gov