Trauma, whether big or “small” often interferes with sleeping. Even when someone is in therapy, self help support groups and/ or taking medications or supplements to help the person sleep, insomnia may persist. I believe therapy that gets to the root of the problems using EMDR, EFT or other methods can restore one’s sleeping patterns.  In the mean time, this post is how to help a person make the most of a bad night’s sleep.

Note: I know insomnia is a very frustrating complex problem that can cause great suffering. I have experienced it many times myself. Keeping this in mind, I hope the following reflections can be helpful:

• Do not put yourself down. Insomnia is a complex problem that many people struggle with. Your body’s nervous system is more easily stimulated and kept awake than people who easily sleep through the night. Instead of thinking how troubled you are from not sleeping the night before, focus on the positive aspect of insomnia: that you have the opportunity to have more waking hours to get things done or relax.
• The worst thing you can do is think “I am going to have a horrible day since I could not sleep last night.” True, your day will probably be harder than if you slept eight hours, but the more horrible you think it will be, the more horrible it will be for you. What we focus on increases. You can view it instead as a day you can increase your will power, to choose to not let yourself fall into negative thoughts and feelings. If that sounds too positive, at least have compassion for yourself, be gentle with yourself and remind yourself that for that particular night, you were powerless to make yourself sleep as you wished. Remind yourself that this can change in the future.
• Tell yourself the day will go quickly and that you have another chance to sleep well the next night.
• Learn to regain your energy with short meditation/resting periods. This is one of the most helpful skills you can develop for this condition. Make sure you have an audio file on your smart phone or a small MP3-player handy to use while you lay down for 5 to 15 minutes to help slow your brain waves down. There are hundreds of YouTube videos you can play with your smart phone that are designed to help you relax. I recommend the audio files of Michael Sealey, some which are free, others of which are $2.99 (for 60 minutes). I recommend Michael Sealey’s “Clear Negativity”: CDbaby.com/cd/MichaelSealey3. If you prefer listening by CD, I recommend Dr Jeffrey Thompsons’ CD “Gamma Meditation” (with a green cover).
• Do not rest for any period longer than 15 minutes or you risk having another night of insomnia. Longer naps prevent something called sleep pressure that makes you sleep well at night.
• Physical exercise or talking to someone who you enjoy talking to can increase your energy or at least distract you from your fatigue and help the day speed by faster.
• Visualize yourself sleeping easily the next night.
• Lack of sleep often intensifies negative emotions, thoughts and beliefs. Do not make any big decisions that you will later regret.
• Butekyo breating is a little-known technique that can restore energy without sleeping and help sleep the next night. It is difficult to learn but once learned helps a person need less sleep and fall asleep more easily. If you want to be trained in this method, I recommend: LearnButeykoOnline.net.
• When all else fails, you might consider seeking help from a professional therapist. Trouble sleeping often means a person has too much stuffed inside him or her that needs to be expressed and healed.
• If you want to learn more how I help people with “small” or “big” trauma, go here