Reclaiming Rest: Why Sleep Is Essential for Mental Health After Trauma and Stress

At Brenner Psychological Associates, I work with adults navigating trauma, anxiety, burnout, and major life transitions—often high-achieving individuals like healthcare professionals, military personnel, and those in other high-responsibility roles. One of the most common (and disruptive) symptoms my clients report is difficulty sleeping.

Whether you’re struggling to fall asleep, waking frequently through the night, or rising too early and feeling unrested, you’re not alone. Sleep problems are incredibly common after trauma or prolonged stress—and improving your sleep is one of the most powerful things you can do to support your mental health and emotional recovery.

Why Sleep Disruptions Are So Common After Trauma and Stress

When you’ve been through something overwhelming or lived under prolonged stress, your nervous system shifts into survival mode. Even when the immediate stressor has passed, your brain and body may stay “on alert.” That hyperarousal makes it hard to relax into sleep—and even harder to stay asleep.

Some common experiences include:

• Racing thoughts or an inability to wind down

• Nightmares or fear of going to sleep

• Restlessness or muscle tension

• Waking up too early or multiple times at night

• Fatigue and brain fog during the day despite hours in bed

These are not just sleep problems—they’re often signs of unresolved stress or trauma, and they deserve compassionate, evidence-based attention.

Why Restorative Sleep Matters for Mental Health

Sleep isn’t just about feeling less tired. It plays a vital role in:

• Regulating mood and emotions

• Processing traumatic memories

• Supporting concentration, memory, and decision-making

• Balancing your stress response

• Healing the nervous system

When sleep improves, people often feel more resilient, present, and emotionally grounded—an essential part of trauma recovery and long-term well-being.

How to Start Sleeping Better: Practical, Evidence-Based Strategies

You don’t have to overhaul your entire routine to improve sleep. Small, intentional changes—especially ones drawn from CBT-I (Cognitive Behavioral Therapy for Insomnia)—can help restore rest naturally.

Here are strategies I often share with clients in therapy:

1. Stay Consistent with Sleep and Wake Times

Go to bed and wake up at the same time every day—even on weekends. This trains your body’s internal clock and improves overall sleep quality.

2. Create a Sleep-Protective Environment

• Keep your bedroom dark, cool, and quiet

• Remove bright clocks and screens

• Use calming scents, low lighting, or a white noise machine

3. Reserve the Bed for Sleep (and Sex) Only

Your brain should associate your bed with rest. That means no doom-scrolling, work emails, or Netflix marathons in bed. If you can’t sleep within 20 minutes, get up and do something quiet in low light until you feel sleepy again.

4. Avoid Stimulating Inputs Before Bed

Turn off screens, avoid caffeine after early afternoon, and skip emotionally intense content or news before bed. Instead, try a warm shower, gentle stretching, or journaling.

5. Try Grounding Techniques to Calm the Nervous System

For clients who’ve experienced trauma, bedtime can be a vulnerable time. Grounding practices like slow breathing, mindfulness, progressive muscle relaxation, or guided imagery can help ease you into rest.

6. Be Gentle and Curious, Not Judgmental

One bad night of sleep doesn’t mean you’re broken—it just means your system needs support. Rebuilding healthy sleep takes time, and therapy can help.

When to Reach Out

If sleep challenges have become persistent—interfering with your focus, mood, or functioning—it may be time for professional help. I use evidence-based treatments like CBT-I along with trauma-informed therapy to address both the symptom (poor sleep) and the underlying causes (trauma, anxiety, chronic stress).

Therapy can help you:

• Break the cycle of overthinking and nighttime anxiety

• Rebuild a safe, calming relationship with sleep

• Restore the rest your mind and body are asking for

Healing Begins with Rest

At Brenner Psychological Associates, I provide telehealth therapy for adults across Massachusetts, Rhode Island, and Vermont. Whether you’re a frontline provider, veteran, or someone simply trying to keep it together under pressure, sleep is not a luxury—it’s a foundation for healing. If you’re ready to feel more grounded, clear, and well-rested, I’m here to help. Reach out to schedule a free 15-min consultation to learn more.