Trouble sleeping is one of the most common problems that
survivors have reported in my conversations with them over the
years. Sleeping
difficulty is listed as one of the common symptoms of
sexually abused children and Rape
Trauma Syndrome. In addition, sleep disturbance is listed as
one of the symptoms in a number of conditions commonly
experienced by survivors, including:
The first step in overcoming a sleeping difficulty is to
assess the problem. Take
The Sleep Test from Northside Hospital in Atlanta, Georgia, a
screening test for sleep
disorders, to see if you should consult your personal
physician or a specialist about your sleeping difficulty.
Educate Yourself
It is important to educate yourself about How to Sleep
Well. First, you can prepare
to sleep while you are awake by establishing a regular time
to go to bed and get up, avoiding naps, reducing caffeine intake
(especially late at night), and exercising regularly (but not
close to bedtime). As bedtime
If the bedroom is not
dark enough, hang up light-out curtains or dark blinds or use an eye mask.
When you lie down, try
relaxing each muscle beginning with your feet and working upwards.
Avoid competitive
games, exciting television programs or stimulating computer activity right
before bedtime.
Avoid drinking alcohol
to help you sleep.
There are also a number of prescription and non-prescription
medications that can help people who have a sleep disorder, who
suffer from chronic pain or who just need help sleeping. However,
do not be deceived by a medication that does not require a
prescription. It is important to know that if you are taking any
other medication, particularly any anti-depressant, it is
critical to your safety that you consult with your doctor prior
to taking any other medication, including over-the-counter
medications.
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