Why sensitive systems struggle

Hyper‑vigilance and irregular cues keep the body on alert. After living through trauma, your brain is constantly scanning the room, even when you sleep. It might feel like you are vulnerable during sleep. You might experience flashbacks, memories, and nightmares at night. Your past taught you that there is no safe space.

This constant fight-or-flight response being activated by trauma brain wreaks havoc on your nervous system, and of course, sleep is no exception.

From exaggerated startle responses, racing heart, chest tightness, anxiety attacks, sweaty palms, muscle tension, GI upset, irratibility/anger spikes, to insomnia and brain fog – a dysregulated, traumatized nervous system needs cues to learn safety.

Consistent, predictable signals teach your system that night means downshift. These routines help teach your body that you are safe now.

The Wind‑Down (30–60 minutes)

1. Lights low, lamps on. Create yourself a relaxing tone to the environment using lights. If possible, dim house lights. Use comfortable lighting in the zone you are actually using. You might even have the budget to utilize timers 

2. 3–2–1 Rule: No big meals 3h before bed; no deep work 2h; no screens 1h. Digestion takes a lot of energy and keeps your nervous system working. Deep work keeps your stress response activated, producing cortisol – which keeps you awake. Screens emit blue light frequencies that keep your brain awake, and block melatonin signals.

3. Warm rinse or foot soak. Optionally add Epsom salt. Soak those tired toes and relax. Adding Epsom salt helps you gently detox and aids muscle relaxation. This is also a good opportunity for a small aromatherapy session. Choose a scented salt, or, add your own essential oils!

4. Unknot routine (5–8 min): 6‑way neck and jaw massage, legs‑up‑wall. Do gentle neck circles, give yourself a quick massage. Focus on the back of your neck, the base of your skull, temples and scalp. This is a good opportunity for a quick face massage, as well.
   
   Once you complete your mini massage, lay flat on your back with your legs up the wall. You may need to modify where your feet are on the wall for comfort. Explore, and find something that is comfortable, so you can grow in this movement practice.

5. Prayer/Reflection (2–3 min):
   Three gratitude’s;
   Today I am grateful for
   1. ____________________
   2.____________________
   3.____________________
   
   one sentence to your nervous system: “You’re safe to sleep; I’ll handle the morning.”

Bedroom audit (quick wins)

• Dark: Close the curtains or blinds, Cover LEDs or use dim lighting, consider a sleep mask.

• Cool: 65–68°F if possible; light breathable bedding. Reduce sweating, lower temperatures actually improve quality of REM sleep.

• Quiet: Fan, white noise, or soft music (if needed – silence is best); soft earplugs if needed.

If you wake at 2–4 a.m.

• Sit up; sip water; breathe 5 slow cycles. Utilize neck rolls, a quick body shake, or self rocking.
  No self‑judgment, no phone. The screens will keep you awake longer, and further disrupt the signals your brain needs to reset.
  
  Whisper a verse or mantra;
  
  If you absolutely cannot just “return to bed” like most of us with PTSD related insomnia – try something creative, like reading a book, journaling or coloring, playing solitaire – like.. with real playing cards.. read a book.
  
  I often have nighty-night tea, and add valerian extract. *always check with your health provider if herbal products are safe for your particular set of health conditions.*
  
  If you can, do this is a space that is not your bed – which helps your brain know the difference between active space, and sleep space. When you finally have that yawn of “second sleep” as I have dubbed it -return to bed.

Faith‑friendly reflection

Lay your worries down like stones beside the bed. You can pick them up tomorrow—with help.

Do you have a worry stone that you can reflect with, and then physically lay down? It may help settle your mind to physically be able to lay down a piece of the burden.

• Book Support: Flawless 1:1 (Sleep Focus)