Sleep as in I can't get to sleep.

I understand how challenging sleep can be when dealing with chronic pain and PTSD - your nervous system is working overtime to keep you safe, which makes it incredibly difficult to downshift into rest mode.

The good news is that you can work with your nervous system rather than against it......here are some body-based approaches that I've used to specifically help create space within my body for better sleep:

• Infrared Sauna with Breathwork ~ The heat helps reduce inflammation while slow, intentional breathing signals safety to your nervous system. The combination increases oxygen in your blood and helps shift your system from alert mode toward rest. Even 15-20 minutes can make a significant difference.

• Contrast Therapy (hot/cold exposure) ~ This helps reset your autonomic nervous system and reduces the inflammation that often keeps us wired. The temperature changes train your nervous system to be more flexible between activation and calm.

• NormaTec Compression Therapy ~ These boots improve circulation and provide deep pressure input that many service members find deeply regulating. The rhythmic compression can help your nervous system recognise it's safe to let go.

For me, the key was doing breathwork during these therapies - the increased oxygen circulation specifically targeted the sleep disruption !!.... Your body learns it can safely transition between states.

Many veterans find they sleep more deeply after consistently using these approaches because their body finally gets the signal that it's safe to rest.

There are recovery centres & spaces all over Australia... maybe one near you ~ fingers crossed

@Journeyman

Sorry to hear that you are struggling to sleep due to PTSD. I actually don't have any experience with that, but you can still do some sleep hygiene which may help a little. I am linking a helpful fact sheet for you to take a look at.

Sleep Information Sheet - 04 - Sleep Hygiene new

hey @Journeyman, the link worked for me (i'm using a laptop). i thought i'd send another copy of the link @Oaktree sent to see if it works this time:

https://www.cci.health.wa.gov.au/~/media/CCI/Mental-Health-Professionals/Sleep/Sleep---Information-Sheets/Sleep-Information-Sheet---04---Sleep-Hygiene.pdf

if that doesn't work, we can maybe try get screenshots sent.

also wanted to share a tip around tagging: you can tag the person you're replying to using @ and typing their username like this @Journeyman. this means that the person tagged will be notified of your reply. hope this helps!

@ccau_82 above post is for you from @Journeyman.

Box Breathing (Sleep Preparation):

• Breathe in for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold empty for 4 counts

• Repeat 8-10 cycles

Why it works~Your nervous system recognies this pattern from training, so it feels familiar rather than foreign. The equal timing helps regulate your heart rate variability and signals your system it's safe to downshift.

4-7-8 Breathing (Sleep Reset) This specifically targets the sleep disruption you're experiencing:

• Breathe in through nose for 4 counts

• Hold breath for 7 counts

• Exhale completely through mouth for 8 counts (make a "whoosh" sound)

• Repeat 3-4 cycles maximum

Why it works~The longer exhale activates your parasympathetic nervous system - the rest and digest response. The breath hold increases CO2 slightly, which helps your body release tension. The audible exhale helps discharge activation.

@Journeyman ~ depends where you live. I'm in Brisbane so have many options here. Google recovery centre / recovery compression boots etc.. see what's close

Thanks so much really appreciate it.

@Journeyman - how is your sleep going?

some great suggestions from @ccau_82

When I can’t sleep it’s usually because my ADHD brain is busy thinking about all the things. So for me it’s about giving it something else to do. I try and list all the USA states in alphabetical order, or start counting backwards by 7 at some random number - and every time my mind wanders I make myself start again. Sometimes I listen to a stress and anxiety playlist on streaming service too - it’s amazing they seem to really work. Or a sleep meditation.

Also really need to get the temperature right - not too hot and not too cold - call me Goldilocks lol

Let us know what

youve tried and what is (or isn’t) working. Remember you have to retrain your sleep so it might take a little while for you to see the difference

• @Magpie22 Goldilocks ~ yes ~ some great suggestions there !!!