Sleep Issues and Insomnia: A Somatic Trauma Therapist’s Perspective

Cant sleep....

Sleep is our natural time for restoration, when our bodies repair, our minds process the day, and our nervous systems find a moment's reprieve. Yet for many individuals dealing with trauma, sleep can feel elusive. Insomnia and other sleep issues are not merely about counting sheep, they often reflect deeper, unresolved stress signals lodged in the body and mind.

Sleep disturbances can stem from a multifaceted interplay of factors, emotional, physical, cognitive, and environmental. Here’s a deeper look at what might be contributing to sleep difficulties, with a focus on insights from somatic trauma therapy as well as more general considerations:

• Trauma and Hyperarousal:   For those with a history of trauma, the nervous system can become stuck in a hypervigilant state, where the body is conditioned to remain alert even during sleep. This constant state of readiness makes it hard for the brain, and body, to fully relax, resulting in difficulties falling or staying asleep. Traumatic memories, flashbacks, or even subtle internal cues can trigger this hyperarousal and make sleep feel unsafe.

• Chronic Stress and Anxiety:   Ongoing stress and anxious thoughts can lead to racing minds at bedtime. When the brain is caught in cycles of worry or rumination, it’s much harder to “switch off” for a restful night’s sleep. The physical manifestations, like muscle tension and a racing heart, reinforce the difficulty in settling down, creating a feedback loop between psychological distress and physical symptoms.

• Somatic Tension:  Our bodies often store tension from past experiences. This residual tension can manifest as discomfort or restlessness at night. Without intentional practices to release this stored tension (like gentle stretching, breathing techniques, or pandiculation), the body may remain in a protective state that interferes with natural sleep cycles.

• Cognitive Factors:  Thoughts, especially persistent, negative, or catastrophic ones, can keep the mind active long after it’s time to wind down. This mental chatter, often rooted in unresolved emotional issues, prevents the shift into calm, restorative sleep. Overthinking and dwelling on past events (rumination) are common culprits that make it challenging for the brain to transition into a sleep-friendly state.

• Lifestyle and Environmental Influences:  Beyond internal factors, external influences play a significant role in how well we sleep. Inconsistent sleep schedules, exposure to screens and bright lights before bedtime, excessive caffeine, or environmental stressors (such as noise, temperature extremes, or an uncomfortable sleep space) all disrupt the delicate balance of the sleep cycle.

• Medical and Physiological Conditions:  Underlying medical issues, like chronic pain, sleep apnoea, restless leg syndrome, or hormonal imbalances, can also contribute to sleep disturbances. These conditions alter the body’s natural rhythms and create physical discomfort that hinders the normal progression into deep, rejuvenating sleep.

  
  

In essence, sleep disturbances are rarely caused by a single factor. Whether it’s the echoes of past trauma keeping the nervous system on high alert or the modern-day challenges of a hectic lifestyle, these issues compound to disrupt our natural sleep processes. Recognizing the origin of these disturbances is a critical step toward addressing them, whether through somatic practices that help reset the body’s tension, cognitive strategies to quiet the mind, or lifestyle adjustments that foster an environment conducive to rest.

Each stride toward understanding and accommodating the root causes of sleep difficulties is a step toward reclaiming the restorative power of sleep. By taking a holistic view, one that acknowledges both the body’s storage of stress and the brain’s patterns of overactivity, we can begin to tailor interventions that nurture a more balanced, calm state, ultimately leading to healthier sleep habits.

When Sleep Eludes Us: What’s Happening in the Body

For someone who carries the weight of trauma, sleep disturbances are often the body’s way of saying, “I’m not safe.” The hypervigilance, increased muscle tension, and racing thoughts that unite in trauma responses can leave the nervous system in a state of perpetual alert. Even when your eyes close, your body may remain active as though it’s still on guard, anticipating danger.

Some common somatic signs that your body isn’t ready to sleep include:

• Muscle Tension: Chronic overload or stress can lead to tight muscles that refuse to relax, making cushy, deep sleep a distant dream. You might notice a persistent tightness in areas like the neck, shoulders, or back. This chronic tension can make it hard for the body to let go and fully relax into sleep.

• Racing Heart and Alertness: The same signals that once protected you in moments of trauma have become hard-coded, making it difficult for your body to "switch off."

• Internal Hyperarousal: Like an over-eager security system, your mind may continuously scan for threats, even in the quiet of night.

• Shallow or Rapid Breathing: Instead of returning to a slow, rhythmic breath, you may experience rapid or shallow breathing patterns, a clear sign that your body hasn’t shifted into a state of calm.

• Elevated Heart Rate: Even at rest, your heart might beat faster than usual. This elevated rate is a marker of continued vigilance and stress, sabotaging the natural lull into sleep.

• Restlessness: An inability to stay still, marked by fidgeting, frequent position changes, or even pacing, signals that your body is not ready to settle down.

• Jaw Clenching or Tension: Unconscious behaviours like clenching your jaw or grinding your teeth can be how your body externally expresses internal stress, disrupting the relaxation process.

• Hypersensitivity: Increased sensitivity to even benign stimuli, like a slight noise, changes in light, or the texture of your bedding, can indicate that your sensory system is still in overdrive, making it hard to ease into sleep.

  
  

When these sensations persist, the cycle of sleep issues deepens, reinforcing the troubled patterns established by trauma.

Theoretically, sleep is our body’s way to reset and repair by entering a state of rest. But for someone who's experienced trauma or chronic stress, the nervous system can become so conditioned to be on guard that it struggles to fully trust sleep as a safe state. Here’s what’s happening:

• Learned Hypervigilance:   In a body conditioned by trauma, being "on guard" is the default mode. Even though sleep is meant to be restorative, the nervous system has learned that deep rest is a vulnerable state, one that could have previously been dangerous. This conditioning keeps the system in a sort of standby mode, even during sleep.

• Trusting Safety:   When the body is used to constant alert, it has also learned to associate wakefulness with survival. Over time, this makes it difficult for the body to fully surrender to sleep because, on some level, rest might signal a relinquishing of protective vigilance. The body doesn’t automatically “know” that sleep is both restful and completely safe; it has to be retrained.

• Persistent Sensory Scanning: Even in a safe environment, the nervous system remains on high alert, constantly scanning for potential threats, which hinders complete relaxation.

• Accumulated Muscle Tension: Chronic stress builds up physical tension, especially in areas like the neck and shoulders, preventing the body from fully releasing into sleep.

• Cognitive Overactivity: Intrusive thoughts, rumination, and flashbacks interfere with the mind's ability to settle into a slower, restorative state, keeping the brain active.

• Neurochemical Imbalances: Dysregulations in stress hormones (like cortisol) and other neurotransmitters can disrupt sleep cycles, making it even more challenging to achieve deep, restorative rest.

• Conditioned Hypervigilance: Past trauma or chronic stress can condition the nervous system into a constant fight-or-flight state, making it hard to "switch off" at bedtime.

• Impaired Parasympathetic Response: The body's natural relaxation system struggles to engage fully, so the calming, restorative signals needed to initiate sleep are muted.

  
  

  In essence, the body isn’t simply choosing to be constantly on guard, but rather it’s stuck in a pattern, even though sleep is meant to be a state of rest, past experiences have taught it that complete relaxation can be risky. The task then becomes one of retraining and healing, replacing that conditioned response with a new understanding that rest really is safe.

Embracing Somatic Tools to Reset Your Night-time Rhythm

As a somatic trauma therapist, I often encourage clients to adopt gentle, body-centred practices aimed at signalling safety to the nervous system.

Here are some trusted approaches that can help ease the journey to sleep:

• Recalibrating Through Somatic Tools:   Somatic practices, like breath work, gentle stretches (pandiculation), and grounding techniques, can help slowly override these conditioned patterns. By repeatedly signalling safety to the body, these methods help reprogram the nervous system to eventually view sleep as a time of restoration rather than a period of vulnerability.

  
  

• Body Awareness and Grounding Techniques:   Engage in a mindful body scan before bed, notice where tension lays and gently invite those muscles to release their grip. This can include simple stretches or the practice of orienting, focusing your senses on the here and now. Let your attention wander to the feel of the sheets, the subtle sounds in your room, or the rhythm of your breath.

  
  

• Breathwork:   Deep, slow breathing exercises can help quell the racing heart and disrupt the high-alert state allowing you to signal to your body that it’s time to calm down and prepare for sleep. Remember, it’s more about consistency than perfection, gradually building a bridge from alertness to rest.

  
  

• Pandiculation:   Often overlooked, natural stretches and yawns, pandiculation, are your body’s way of resetting. Before bed, a gentle full-body stretch can help release built-up tension, prompting the nervous system to lower its guard. It might feel simple, even silly, but these small acts empower your body to transition from stress to a state of calm.

  
  

• Creating a Sanctuary of Safety:   Establish a sleep environment that supports relaxation. Soft lighting, cooling temperatures, and calming scents can contribute to a space that feels secure. Simple rituals, such as hum softly or play soothing music, remind your body that night is a time for rest, not alertness.

  
  

• Consistent Rituals:   The more you build a routine around sleep, the more you signal continuity and safety to your nervous system. Over time, these rituals help retrain your body’s response to bedtime, shifting from a state of hypervigilance to one of unconditional rest.

  
  

• Yoga Nidra:   Often called "yogic sleep," this guided deep relaxation practice gently leads you through a meditative state. It helps the body let go of tension while your mind drifts toward a restful, aware state.

  
  

• Progressive Muscle Relaxation (PMR):   This technique involves systematically tensing and then releasing different muscle groups. By learning to differentiate between tension and relaxation, you teach your body a clear signal that sleep is safe and restorative.

  
  

• Guided Imagery:   Visualizing calm, safe places can redirect your racing thoughts. Whether it’s imagining a quiet beach or a serene forest, these pictures in your mind help create a mental environment conducive to sleep.

  
  

• Aromatherapy:   Using calming scents, such as lavender or chamomile, through a diffuser or a pillow spray can gently signal to your nervous system that it's time to wind down. The subtle fragrances can lower anxiety and promote a sense of ease.

  
  

• Mindfulness Meditation:   Beyond breathwork and body scans, a dedicated mindfulness practice can help clear the mental clutter that interferes with sleep. Focusing on the present moment gives your mind a break from rumination and prepares it for rest.

  
  

• Bedtime Journaling:   If your thoughts tend to keep you awake, spending a few minutes writing down worries, gratitude, or even the day’s events can help transfer your inner chatter onto paper, making space for a quiet, more peaceful mind when it's time to sleep.

  
  

• Warm Baths or Showers:   A warm, soothing bath or shower in the evening relaxes tense muscles and helps regulate your body temperature, a key factor in triggering sleep. When combined with calming scents or soft music, it creates a gentle, multisensory transition to rest.

  
  

Each of these tools offers a small yet powerful way to recalibrate your nervous system for sleep. The key is consistency, by integrating these practices into your bedtime routine, you gradually train your body and mind to recognize that night-time is a safe, restorative space. Experiment with what feels best, and remember: these gentle practices are stepping stones toward a deeper, more resilient relaxation process.

While I advocate the benefits of somatic tools for sleep regulation, I also recognize that there are other methods people use to address sleep issues, and I want to acknowledge them as valid parts of a broader approach. It’s important to note that the following methods aren’t inherently “better” or “worse” but simply alternative strategies that may be appropriate depending on the individual’s needs, medical history, and overall treatment plan.

Here’s a brief overview of some non-somatic approaches, along with a gentle disclaimer:

• Sleep Hygiene and Lifestyle Adjustments:

  • What They Are: These include practices such as establishing a consistent bedtime routine, reducing screen time before bed, moderating caffeine intake, and creating a sleep-conducive environment (i.e., cool, dark, and quiet).

  • Why They Help: By aligning your daily habits with the body’s natural circadian rhythms, these adjustments can signal that it’s time to wind down and rest.

• Cognitive Behavioral Therapy for Insomnia (CBT-I):

  • What It Is: An evidence-based therapy that targets the thoughts and behaviors contributing to sleep difficulties.

  • Why It Helps: CBT-I works by reshaping negative sleep patterns and creating a new relationship with sleep without relying solely on somatic interventions.

• Pharmacological Interventions:

  • What They Are: Prescription sleep aids or over-the-counter remedies that can help initiate or maintain sleep.

  • Why They Help (and Caution): For some, these medications can provide short-term relief. However, they are best used under the guidance of a healthcare provider, and they may not address underlying issues, sometimes they bring risks or unwanted side effects if relied upon long-term.

• Mindfulness and Meditation (Non-Somatic Focus):

  • What They Are: Meditation practices that can quiet the mind and reduce stress, helping to ease the transition to sleep.

  • Why They Help: These techniques focus more on mental clarity and reducing cognitive arousal rather than explicitly engaging the body through movement or sensory awareness.

    
    

The Journey Towards Healing Rest

It’s important to remember that addressing sleep issues from a somatic perspective is a gradual process. For those of us still healing from trauma, sometimes even the simplest tools can feel basic or ineffective at first. However, like building any new habit or skill, consistency matters, it’s the cumulative effect of these gentle practices that eventually unlocks a more peaceful, restorative sleep.

Your sleep disturbances are not a sign of weakness but a signal from your body yearning for balance. By learning to listen to these messages and respond with self-compassion, you take powerful steps toward healing. Each small practice, each mindful breath, and each moment of gentle stretch is a courageous move towards a night of peaceful, healing sleep.

Rest well, and remember: in the quiet of night, you are safe, you are heard, and each breath brings you closer to the calm you deserve.

Disclaimer

The methods described above, while supported by research and clinical practice, are not one-size-fits-all. Individual experiences vary, and what works well for one person might not be suitable or safe for another. In my view, integrating somatic practices offers an embodied approach to healing that can be powerful, yet, I fully acknowledge that combining somatic strategies with other methods (including medications) can sometimes provide the best overall support for a client.

Always consider collaborating with a trusted healthcare professional to tailor the most appropriate and safe sleep strategies for your unique needs.

By considering both somatic and non-somatic approaches, you’re better equipped to find a balanced and effective path toward improved sleep. The key is to work with methods that resonate with you while ensuring your chosen strategy is safe and sustainable.