If you’ve found yourself lying awake at night, feeling exhausted but unable to sleep, you’re not alone. When we carry trauma in our bodies, the effects can reach into every corner of our lives—sleep included. I know because I've been there, wrestling with sleepless nights and the confusion that comes with not understanding why our bodies react the way they do. There’s no “right” answer here, just a shared experience and a gentle, compassionate look at how trauma and insomnia are connected and what can be done to find a path to rest.
What we will cover in this blog:
Understanding Trauma and Its Impact on the Body
Trauma doesn’t just live in our memories; it lives in our bodies, often hidden away in places we don’t expect. It’s like a residue, staying with us long after the initial experience. Our nervous systems are designed to keep us safe, but sometimes, in the aftermath of trauma, it’s as though they get stuck on high alert. This heightened state can make it challenging to relax, let alone fall asleep. I’ve felt it myself—a restlessness that doesn't respond to just lying down or closing my eyes.
Our bodies hold onto trauma in unique ways. You might feel it as tension, a tightness in your chest, or a knot in your stomach. Or, like me, maybe it shows up as racing thoughts and a sense of hyperawareness when you’re supposed to be winding down. Recognizing this is a tender first step. It’s not about judging these responses but understanding that our bodies are doing what they think they need to do to protect us. And sometimes, that means not sleeping.
The Relationship Between Trauma and Insomnia
When we’ve experienced trauma, especially if it’s unresolved, it can put us on constant alert, even in our sleep. The body’s stress response is like a switch that gets flipped “on” but never truly “off.” This means we might lie in bed, our hearts racing or our thoughts circling, even if we know we’re safe. The body doesn’t easily differentiate between past and present; instead, it responds as if the trauma is still happening.
This heightened state has a very real impact on sleep. We may find ourselves caught in a cycle of shallow sleep, waking up repeatedly, or not being able to drift off at all. I’ve had those nights where my mind feels too loud, my heart too fast—like my body and mind are running even though I’m lying still. There’s nothing wrong with us for feeling this way; it’s simply part of how trauma has embedded itself into our systems.
Somatic Healing as a Path to Restorative Sleep
Here’s where the journey of somatic healing begins to open up possibilities. Instead of “fixing” the way we sleep, this approach invites us to reconnect with our bodies, to let them guide us toward rest rather than forcing it. For me, somatic work was about finding small, gentle ways to release the tension I’d been holding onto.
Somatic healing trusts that your body knows what it needs to feel safe again, even if it’s forgotten for a little while. By working with practices that help regulate the nervous system, we’re giving ourselves permission to feel calm, even when sleep feels elusive. These aren’t quick fixes, and they’re not about “curing” anything. They’re about finding your own rhythm, your own sense of safety.
Practical Somatic Techniques for Improving Sleep After Trauma
If you’re looking for gentle practices to support your body’s journey toward rest, here are a few that have been meaningful in my own healing process. You can take them as suggestions, trying what resonates and leaving aside what doesn’t. The important thing is to listen to what feels best for you.
Breathwork: Simple, mindful breathing has been a steady companion for me. Focusing on a slow, deep breath can help bring the nervous system down from that “high alert” state, even if just a little. Try breathing in for a count of four, holding for four, and exhaling for four. Let each breath feel like an invitation for your body to soften.
Body Scanning: This technique involves gently noticing any areas of tension in the body without trying to change them. Start at your toes and work your way up, simply bringing awareness to each part of your body. I’ve found that this helps me connect with where I’m holding onto stress, and, in noticing it, there’s often a subtle release.
Creating a Calming Evening Routine: Trauma often makes us feel out of control, so creating a soft, predictable evening ritual can be grounding. This might look like dimming the lights, drinking a warm tea, or listening to soft music. For me, these small moments signal to my body that it’s safe to begin letting go.
Conclusion
If you’re struggling with sleep, please know that you’re not broken. The body has a profound wisdom; it’s just that sometimes, especially after trauma, it needs a gentle reminder that it’s okay to rest. There’s no “one way” to heal, and your path will be unique to you. If you’re curious about exploring this approach more deeply, I’d be honored to walk alongside you. You’re already doing the hard work by simply showing up and listening to what your body needs.
As you read this, may you feel a sense of connection and a glimmer of hope that, with patience and compassion, restful sleep is within reach.
