Professional Documents
Culture Documents
Useful Information
Sleep disturbance is the most frequent non-wound or non-injury related concern reported by
deployed service members during post-deployment. Sleep disturbances, nightmares, fear of
sleeping are part of a normal and typical response to trauma. Rates of sleep disruption usually
decline within 1-3 months post trauma. If sleep disturbances persist, then the individual should
seek professional help as in the case of insomnia, trauma-related nightmares, sleep apnea and
narcolepsy. Sleep disturbance often precede the onset of depression and Post Traumatic Stress
Disorder (PTSD).
Sleep has a protective effect on the brain. Most people need 7 to 8 hours of sleep each night. It
may take 3 to 6 months to readjust one’s sleep pattern (for example, shifting from a 4 hour sleep
pattern while deployed to a 7 to 8 hour sleep pattern during post-deployment or after
experiencing a traumatic event). Sleep disturbance can contribute to mood and behavior
problems. The following steps enumerate ways to break this “vicious cycle” between sleep
disturbance and mood and behavior difficulties.
A procedure that has helped individuals with nightmares is called imagery retraining. The
individual who experiences repetitive nightmares is asked to rescript his/her nightmare. Imagery
Retraining has individuals write down their nightmares and then asks them to change them in
any way they wish, and then to write out their new dream. By changing the ending, or by
inserting protective features, or by transforming features of the dream, or distancing oneself as if
watching it on a television, the dreamer is able to develop mastery over the nightmare.
Individuals are encouraged to practice the new dream at least twice a day for 10 minutes each
time.
Maintaining Healthy Sleep and Daily Rhythms during COVID-19
The Pitt Sleep and Circadian Science group, Marissa Bowman, MA, and Jessica Hamilton, Ph.D.
developed these evidence-based infographics to help synthesize key information for maintaining
healthy sleep and daily rhythms during COVID: