​How Does Trauma Affect Sleep?

Trauma — the blanket term for any physically or psychologically damaging experience —  is sadly common in our society. According to the National Center for PTSD, roughly 60% of men and 50% of women will experience at least one traumatic event during their lifetimes. Trauma can cause a wide range of long-lasting, negative health effects, including insomnia and other sleep-related problems.

This piece will discuss the realities of trauma and how traumatic events can impact our sleep patterns and routines. Read on to learn more about common sleep disorders associated with trauma, treatment options, and resources that help segments of the population that are considered especially vulnerable to trauma-related symptoms (such as children and war veterans). First, let’s see how the medical and psychological communities currently define different types of trauma, as well as the condition known as post-traumatic stress disorder (PTSD).

What Is Trauma?

Trauma is defined as any form of major damage to an individual with the potential for negative after-effects. Physical trauma is technically any injury caused by bodily harm, although the term is usually applied to severe injuries that lead to secondary conditions like shock or respiratory failure — even death, in some cases. Psychological trauma, on the other hand, is damage to the human psyche that occurs after an emotionally upsetting or distressing event. In many cases, both physical and psychological trauma will occur at the same time.

Traumatic events include:

Verbal, physical, emotional or sexual abuse

Domestic violence

Physical assault

Rape or sexual assault

Vehicular collisions

Workplace accidents

Military combat experiences

Natural disasters

A serious or life-threatening illness

The death of a spouse, child or other relative, or a close friend

Any instance where a person witnesses harm coming to someone else (i.e., a public beating or shooting)

Any injury resulting in a traumatic brain injury (TBI)

​Post-Traumatic Stress Disorder (PTSD)

Immediately following a traumatic event, people often seem distant and disoriented. They may express unwillingness to speak, or ‘zone out’ when being addressed by someone else. In the days and weeks following trauma, they may also display symptoms of anxiety, such as mood swings, inattentiveness, night terrors, and irritability. In many (but not all) cases, this anxiety will develop into a condition known as post-traumatic stress disorder (PTSD).

PTSD is most commonly associated with war veterans and rape/assault survivors; the condition, previously known as ‘shell shock’, first came to light after troubled soldiers returned home from the battlefields of World War I. However, anyone who has experienced trauma is susceptible to the condition. According to the National Institute of Mental Health (NIMH), PTSD stems from the 
‘fight-or-flight’ feelings of fear and panic that arise during the trauma event. When these feelings linger long after the event is over and the person is safe from harm, then he or she is likely experiencing the early stages of PTSD.

The NIMH notes that most people with PTSD begin to experience symptoms of the disorder within three months of their trauma event. PTSD may either be diagnosed as acute (short-term) or chronic (long-term); acute PTSD is typically treatable within six months, while chronic PTSD may take years to treat — and in some cases, patients never fully recover. Current diagnostics list four distinct criteria for PTSD; in order to be diagnosed with the condition, a patient must experience all four for at least one month:

A re-experiencing event, or reenactment of the trauma, which may take the form of flashbacks, nightmares, and/or disturbing thoughts. Re-experiencing events can be triggered by certain words or phrases, and have the ability to disrupt everyday routines.

An avoidance symptom, when someone uncharacteristically shuns people, places, and/or activities associated with the trauma event. For example, someone who witnessed a public crime may steer clear of the location where this event took place, or a person involved in a car accident may refuse to drive or ride in a car, despite the inconvenience this may cause for them.

At least two arousal and reactivity symptoms. These include being easily scared or startled, feeling edgy without provocation, experiencing sleep disruption, and/or lashing out at others. Unlike re-experiencing events and avoidance symptoms, arousal and reactivity symptoms occur independently of triggering, and are usually constant regardless of what the person is doing.

At least two mood and cognition symptoms, which can include difficulty remembering details of the trauma event, feeling negatively about themselves or their loved ones, feeling guilt or blame associated with the trauma event, and/or feelings of detachment or discontentment toward previously cherished people, places, and activities.

People with PTSD often experience other mental health problems, including depression, substance abuse, and/or anxiety disorders. However, in order to receive a PTSD diagnosis, the symptoms described above must occur regardless of comorbid conditions.

Trauma in Children

Children are considered exceptionally vulnerable to trauma. The American Psychological Association (APA) estimates that up to 85% of children will witness some form of community violence before they reach adulthood — and as many as 66% of children will be victims of trauma. The APA also estimates that 25% to 43% of children will experience sexual abuse.

Like adults, the way children react to trauma will vary considerably. Many factors come into play, including the child’s cognitive and emotional development levels, family dynamic, socioeconomic status, race or ethnicity, religious background and pre-existing medical, behavioral or psychological conditions.

Arguably the most critical factor is age. Children six and under are highly susceptible to the after-effects of trauma, due to their low development levels. Symptoms of trauma among kids six and younger include:

Enuresis, or bed-wetting, after they have been potty-trained

Chronic nightmares

Unfounded fears toward relatively innocuous things

Trouble speaking or expressing themselves verbally

A tendency to obsess over — even re-enact — the traumatic event

Uncharacteristic clinginess or dependency on their parents and other adults

Many children between kindergarten and middle school age who witness or experience a will constantly feel afraid. These persistent fears can lead to anxiety, as well as disengagement toward everyday activities. Children in this age group often struggle in school, and may see their grades suffer as a result. They may also become less interested in hobbies and activities they once enjoyed. Like their younger counterparts, they may also be inclined to obsess over the event and feel the need to constantly discuss it. Feelings of guilt, self-blame, and anger are also common.

For many teenagers, traumatic events represent unwanted attention from peers, teachers, coaches, and other important people in their lives. As a result, they may insulate themselves from school and social activities. Acting out is also fairly common, often in the form of angry outbursts and/or disruptive behavior. In some cases, self-harm may also occur. And because they are at an age of greater independence, they may express a desire to seek revenge or retribution on whomever they blame for the traumatic event.

Diagnosing PTSD in children can prove challenging because the symptomatic criteria closely aligns with depression, anxiety disorders, and other mental health issues common in children and adolescents. In order to receive a 
PTSD diagnosis, a child must have “experienced, witnessed, or learned of a traumatic event, defined as one that is terrifying, shocking, and potentially threatening to life, safety, or physical integrity of self or others”. Beyond that, the symptomatic criteria for PTSD in children is slightly different from that of adults. This criteria includes the following symptoms for a period of at least one month:

At least one re-experiencing event. In exceptionally young children, this may include recreating the event during playtime. They often have nightmares on a regular basis, and in rare cases may experience hallucinations. They may also exhibit severe stress whenever details of the event are mentioned.

At least three avoidant or numbing symptoms. These often involve stubborn refusal to revisit, or even acknowledge, the traumatic event, as well as any associated people, places, or objects. Children may have a hard time remembering the event. They may also exhibit disinterest in their favorite activities, and detachment from their friends and loved ones. In some cases, they may indicate fears they will die soon, or that something bad will happen to them in the near future.

At least two hyperarousal symptoms. For many children and adolescents, excessive alertness and vigilance is a common after-effect of trauma. As a result, many struggle to concentrate in school and experience trouble sleeping. Angry or emotional outbursts often take place, as well.

​Risk Factors

It’s important to stress that not everyone who experiences trauma will develop PTSD or other serious mental health disorders. However, psychologists and mental health experts have pinpointed several risk factors that increase the likelihood of a trauma survivor experiencing PTSD. These factors include:

Living through the trauma (also known as ‘survivor’s guilt’)

Being injured during the traumatic event

Witnessing the injury or death of another person

Being a child or adolescent

Not having a sufficient support system (i.e., few family and friends available)

Supplemental problems with work, family, and other life that can exacerbate the effects of the trauma

A history of mental illness or alcohol/drug abuse

Likewise, the NIMH notes that there are ‘resilience factors’ that can decrease the risk of PTSD, such as:

Having a healthy support system of family and friends, or the willingness to seek out supportive individuals

Accepting how the trauma unfolded, and recognizing that there was nothing that could have been done to prevent it or change the outcome

Developing positive routines — such as daily exercise — that can be used as coping strategies

Feeling confident and willing to face the future despite lingering feelings of fear and/or dread

In addition, the National Center for PTSD has identified the following PTSD risk factors for children who have experienced or witnessed a traumatic event:

Being female

Previous exposure to traumatic events

Pre-existing psychological conditions

Having one or more parents with a pre-existing psychological condition

Insufficient support network of family and friends

Next, let’s discuss how trauma and PTSD can affect the way we sleep.

“  Adults and children are most vulnerable to trauma-related sleep problems when facing a traumatic event that has affected them directly, such as abuse or assault, combat experience, automobile accidents, or the death of a loved one.  “

How Trauma Affects Sleep

Both physical and psychological trauma can negatively impact sleep, often in the same way. Factors like TBIs in physical trauma and PTSD in psychological trauma can further complicate the effects of trauma on sleep.

Physical Trauma and Sleep