Sleep as a Remedy for Trauma

 

For most of human existence – about 96% – we lived in close-knit clans, relying on hunting and gathering to survive. Today, our living conditions are radically different, and there is a gap widening between how we evolved to live and how we live now. This disrupts parts of life, and sleep is one of the biggest victims.

 

We spend about a third of our lives asleep for a reason. In nature, it is non-negotiable – even plants have a circadian rhythm. During sleep, our brains shuffle memories from short-term storage into long-term files, clear out toxic waste linked to Alzheimer’s, lower our blood pressure, and stitch together emotional experiences in vivid REM dreams.

 

Like the colours of the rainbow, each stage of sleep is unique and important. Sleep cycles last around ninety minutes, moving between wakefulness, REM sleep and the different stages of NREM sleep. In the first half of the night, we spend more time in NREM sleep than REM sleep. In the second half, this flips and we spend most of the time in REM.

 

 

The Benefits of Sleep for Trauma

 

During REM sleep, the brain switches off noradrenaline – its version of adrenaline. This is the only time in a 24-hour period when this chemical is not present. It means we can dream with emotion and without stress. This helps us integrate experiences and soften emotional edges. For those with PTSD, high levels of noradrenaline block access to normal REM sleep, which explains repeated nightmares and emotionally charged memories.

 

Another gift of REM sleep is insight. While dreaming, the brain pulls together information in a way it can’t when awake. NREM sleep, particularly stage 2, strengthens memory and learning. It’s when the brain moves information from the short-term storage of the hippocampus into the long-term storage of the cortex. Sleep spindles – brief bursts of electrical activity – protect the brain from external noise and help refresh your capacity to learn.

 

Sleep is a remedy for traumatic memories, but it isn’t always easy to get. Especially when you’re in survival mode. The part of the brain responsible for sleep is primitive and unconscious. It doesn’t respond to logic; it responds to hormones and environment. If the unconscious brain doesn’t feel safe, it won’t let you sleep. Trauma, stress, or even growing up in an unpredictable household can wire your nervous system for alertness, not rest.

 

 

What Disrupts Sleep?

 

Even though we’re biologically designed to sleep, modern life gives us an ever-growing list of reasons not to. Here are the most common causes of sleep disruption – some obvious, some surprisingly subtle:

 

Blue Light After Dark

• What it does: Blue light from phones, tablets, LED lights and TVs mimics sunlight.
• Why it matters: Your brain responds to this light by staying alert. It thinks it’s still daytime, and delays melatonin production – the hormone that signals your body to sleep.
• Even standard room lighting can do this, not just screens. If you’re under bright lights after sunset, your brain might not even realise it’s nighttime yet.

 

Screen Time and Scroll Traps

• What it does: Engages your brain at a time it should be winding down.
• Why it matters: You might get into bed at 10pm with good intentions, but an email pops up, then a notification. Before you know it, you’re deep in social media or YouTube and the clock strikes midnight. Even if you fall asleep quickly, that lost hour (or more) cuts into the deeper stages of sleep.
• This feels normal, but it’s not harmless. These disturbances can reduce the quantity and quality of sleep, even if you’re not aware of it.

 

Nutrition and Night-Time Hanger

• What it does: A poor or unbalanced diet can lead to blood sugar crashes at night.
• Why it matters: Your body wakes you up when your sugar crashes. You might not recognise it as hunger – instead, you’ll feel restless or anxious, or lie awake ruminating over things.
• Skipping meals or not eating enough during the day is the quiet trigger behind middle-of-the-night wake ups.

 

Stress and the Brain’s Safety Mechanism

• What it does: Keeps your nervous system alert.
• Why it matters: The primitive part of your brain still sees stress as a threat to survival. Whether the stress is a looming deadline or an argument earlier in the day, your brain may decide it’s not safe to sleep.
• This mechanism is protective, but unhelpful when you just want to rest. If your nervous system stays activated, sleep won’t come easily.

 

Ignoring Your Tired Cues

• What it does: Delays bedtime past your natural window.
• Why it matters: When you override tiredness with TV, phones, or late-night activities, your body may interpret this as a need to stay awake and release cortisol to help you do so. Cortisol is the last thing you want when trying to sleep.
• Listening to your body is key. Many of us have become poor at interoception (noticing internal signals), but that’s something you can rebuild.

 

PTSD, Anxiety, and Emotional Disturbance

• What it does: Keeps the brain in a loop of heightened alertness.
• Why it matters: Trauma, ongoing anxiety, or even unresolved worry from the day can create mental noise that makes it hard to fall or stay asleep. Your brain may replay scenarios, trying to resolve them.
• Even when this is unconscious, you can address it through hypnotherapy and relaxation techniques.

 

Modern Life: The Unnatural Norm

• What it does: Pulls you out of alignment with the natural world.
• Why it matters: Late-night socialising, shift work, constant stimulation, and high expectations all chip away at your natural rhythms. Our world feels “normal,” but it’s incredibly unnatural for the human body.
• You’re not broken. You’re just trying to function naturally in an environment that isn’t designed for rest.

 

 

Sleep Toolkit: Simple Shifts to Help You Sleep Better

 

It’s important to get the full spectrum of sleep states and enough hours of sleep. If you find this hard, the good news is: it’s a process you can improve. And you don’t have to do it perfectly – just start somewhere.

 

Reset Your Rhythm

Your circadian rhythm is slightly longer than 24 hours. To avoid sleep-wake disorders, it’s important to reset daily through light (ideally, but food or socialising also work). A ten-minute early morning walk with the sunrise will reset your body clock to keep in sync with our 24-hour day system. Let natural daylight hit your eyes in the morning. 

 

Screens and LED lights emit strong blue light that trick your brain into thinking it’s still daytime. When your brain receives blue light, it releases the hormones that wake you up. Darkness, on the other hand, signals your brain to release the hormones that switch you into the sleep state.

 

If you have bright LED lights in your home, consider using older bulbs or lamps after sunset. And switch off screens at least an hour before bed.

 

Relax Your Body & Mind

 

Your body knows how. Instead of trying to sleep, use relaxation techniques to bring your body out of the fight or flight state.

 

• Tense and then relax every muscle you can think off, one by one, individually, slowly. 
• Slow your breathing.
• Use a thought stopping technique – such as the alphabet game – to keep your mind from wandering. 

 

These things all induce sleep. This is where the work lies. In hypnotherapy, I teach techniques that help:

 

• Diaphragmatic breathing: Slow, deep breaths that lower heart rate and activate relaxation.
• 7-11 breathing: Inhale for 7, exhale for 11 to calm the nervous system.  
• Progressive muscle relaxation: Tense and release each muscle group to ease physical tension.
• Visualisation: Imagine a peaceful place – your senses will help distract from intrusive thoughts and promote calm.

 

You may fear sleep, especially if you experienced trauma or lived in environments that didn’t feel safe. A big part of sleep is about switching off from the external world and turning attention inward. It requires trust and safety. The good news is, you can learn this skill. You just need a little guidance.

 

 

Stick to Rhythms that Support You

 

The 10-3-2-1-0 rule helps create structure:

 

• 10 hours before bed – No caffeine
• 3 hours before bed – No food or alcohol
• 2 hours before bed – No work
• 1 hour before bed – No screens
• 0 – Number of times you hit the snooze button

 

Keep your bedtime and wake time consistent – even on weekends. Avoid large meals, caffeine, and alcohol before bed. Keep your sleep environment dark and cool. Write a to-do list earlier in the evening to help clear mental clutter.

 

Support with Nutrition & Movement

 

Balanced blood sugar reduces night waking. Make sure you’re getting enough nutrition to help your body create sleep-supporting hormones.

 

Gentle daily movement makes a difference. A short walk is better than nothing. Even five minutes can help.

 

Start Small

 

Start with just one thing. Maybe switch the main light off and use a lamp. Put your phone away earlier. Try and breathe deeply for 60 seconds.

 

The way you sleep affects every part of your life. Sleep is not a luxury. It’s one of the most important things you do.

 

 

Welcome to my website, a space where I try to catch your eye, and explain the heart of my practice.

My journey over 16 years has taught me that true knowledge isn’t about the letters after my name or the timeline of my academic pursuits. It’s about the stories shared, the moments of vulnerability, and the human connection that transforms both you and me. It’s holding space, listening intently, and noticing the patterns within your words and emotions.

Together, we can navigate the complexities of life, embracing both the shadow and the light. So, if you’re seeking more than just a quick fix, and ready to make lasting changes, you’re in the right place. Let’s embark on this journey together. To overcome anxiety click and read more about my approach here.