Why sleep can be difficult for veterans

On March 18 we celebrate World Sleep Day and will be taking the time to discuss in this article why veterans may find sleep so difficult, the benefits of a good night’s sleep, and how sleep patterns can be improved.

Why sleep can be difficult for veterans

During service, Defence Force personnel may struggle with sleeping for a variety of reasons, including the nature of Defence Force training, hectic lifestyles including frequent travel or the effects of traumatic experiences.

Once transitioned, some veterans may continue to experience sleeping difficulties. This may stem from their service but could also be due to physical and psychological injuries and challenges reintegrating into civilian life.

There is a high correlation between Defence personnel and sleep apnoea, higher than the civilian population, and this may be due in part to neurological damage and excessive training. Many veterans don’t realise they may have a condition known as sleep apnoea. If you feel this may be a possibility, perhaps ask someone if they have noticed indicators such as loud snoring and periods of silence while asleep followed by gasping for air.

Psychological conditions such as post-traumatic stress disorder (PTSD) and anxiety may also cause major sleep disturbances. These conditions can result in always feeling “switched on” or on edge, which makes it hard to fall asleep. Veterans with these conditions can experience racing or intrusive thoughts, reliving past events and hyper-vigilance.

Additionally, trauma can result in frequent nightmares which can lead to broken sleep and avoidance of sleep in a bid to avoid the nightmare itself. Seeking support from a psychologist can help manage PTSD and anxiety and improve sleep quality.

Tinnitus is another condition that veterans may experience which can be unbelievably annoying at bedtime. Having some background noise can help manage the symptoms of this condition. This may include the use of white noise machines or fans.

The benefits of sleeping well

Adequate sleep is our internal reset button. It heals the body from injuries as well as healing the mind. Due to the physical requirements of service, veterans may experience physical wear and tear, specific injuries, or psychological conditions which means restful sleep is vital to recovery in all aspects of functioning.

Sleep can improve a veteran’s ability to cope with pain, ease psychological symptoms, stabilise mood, reduce chronic conditions, and assist in the processing of emotionally charged memories via dreams. In addition, a good night’s sleep (quality and duration) can reduce feelings of anger and improve social health and allow an individual to get the best from participating in social connection activities.

Sleep is the foundation to all health and as veterans may carry more health concerns than civilians, sleep is vital to recovery.

Tips to improve your sleep quality

Adequate sunlight

Keep your circadian rhythm – your natural time-keeping clock – healthy by soaking up natural sunlight or bright light during the morning and late afternoon. This will improve your energy throughout the day, as well as your night-time sleep quality and duration. Can’t get outside? Invest in an artificial bright light device or bulbs.

Consistency is key

Keeping your sleep times consistent each day, including weekends, will aid long-term sleep quality. Developing a healthy routine will improve your sleep patterns and over time your body will naturally signal to your brain that it’s time to sleep and you may not need to rely on an alarm.

You need a night-time routine

Develop a routine that starts two hours before bedtime and practise it for at least two weeks. Your brain will learn to associate this routine with sleep and while changes may not occur straight away, they will likely improve with time and consistency so it’s important to continue to practise.

Your night-time routine should include:

• Turning off the lights in the evening – this will trigger a melatonin release which will encourage you to feel sleepy.
• Keeping your bedroom cold, dark, and quiet.
• Putting down your phone or turning on night mode to block blue light to give your eyes a rest and increase your levels of relaxation.
• Having a hot shower before bed to raise your core body temperate which also releases melatonin.

Think about your diet

While avoiding caffeine later in the day to reduce stimulation of your nervous system when it’s time to relax for bed might seem obvious, your eating schedule can also play a role in your sleep quality. Going to bed too hungry or too full can interrupt your sleep as your body actively digests your food. Finish consuming calories two hours before bedtime.

Regular exercise will help

Exercise and sleep go hand in hand – regular exercise can help improve your sleep quality and duration, and in return, getting adequate sleep will give you the energy you need to complete physical activity throughout the day. Read more about the relationship between exercise and sleep here.

Relaxing before bedtime

Your bedroom needs to be a sanctuary for sleep. Including relaxation techniques in your bedtime routine will help set you up for a good night’s sleep. Relaxation techniques may include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, or yoga.

Need extra support?

As sleep is essential to your physical health and emotional wellbeing, it is important to take steps to ensure you are getting a good night’s sleep.

If you are experiencing difficulties with your sleep, please call 1300 462 837 (1300 4 MATES) to book an appointment with a Mates4Mates psychologist.

Written by Jonathan Moscrop, Mates4Mates Psychologist