What CPTSD Does to Your Sleep and Why Nothing Else Has Worked

Sleep is one of the most common struggles in the CPTSD community, and one of the least understood. If you've tried the routines, the supplements, the magnesium, the blue light glasses, and you're still lying awake at midnight or waking up at 3am feeling like something is wrong, this episode is for you.Today I break down why sleep is uniquely hard when you have complex trauma, what's actually happening in your nervous system at night, and what might actually help. In this episode:Why sleep requires felt safety and why that's so hard with CPTSDThe two ends of the sleep struggle spectrum: can't fall asleep vs. sleeps but never feels restedHypervigilance at night and why the quiet, dark room can become the triggerNightmares as attempted processing and what's actually getting in the wayThe IFS lens: the protectors, managers, and exiles running the show at nightWhy parts work is nervous system workSleep hygiene that actually makes sense for a dysregulated nervous systemSomatic tools to try before bed and when you wake up at 3amReferences:Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. Norton.Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nourski, B., Picard, M., ... & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1).Southwick, S. M., Bremner, J. D., Rasmusson, A., Morgan, C. A., Arnsten, A., & Charney, D. S. (1999). Role of norepinephrine in the pathophysiology and treatment of posttraumatic stress disorder. Biological Psychiatry, 46(9), 1192–1204.Yehuda, R. (2002). Post-traumatic stress disorder. New England Journal of Medicine, 346(2), 108–114.Thanks for listening to The Complex Trauma Podcast!Be sure to follow, share and give us a review on your favorite podcast platform.Follow on Instagram: @sarahherstichlcsw Follow on TikTok: @sarahherstichlcswLearn more about EMDR & trauma therapy in Pennsylvania with Reclaim TherapyThis podcast is for educational and informational purposes only. It is not intended as a substitute for professional medical, psychological, or nutritional advice, diagnosis, or treatment.Remember, I'm a therapist, but I'm not your therapist. Nothing in this podcast is meant to replace actual therapy or treatment. If you're in crisis or things feel really unsafe right now, please reach out to someone. You can call 988 for the Suicide and Crisis Lifeline, text them, or head to your nearest ER.The views expressed by the host and guests are their own and do not represent the opinions of any organizations or institutions. Reliance on any information provided by this podcast is solely at your own risk.