V1P Lanarkshire Blog: Getting Sleep Back on Track

Sleep: Getting Back on Track

Sleep is something we all do, but it can become difficult, especially if your mind and body feel like they’re still “on duty,” even when you’re home and safe. Sometimes we feel that we can't fall over to sleep, stay asleep, awake too early, or too frequently, or that we get enough hours but still remain exhausted. 

What is sleep, and why does it matter?

Sleep isn’t just switching off, it’s a time when your brain and body rest and restore. Your mind processes experiences, files away memories, and helps regulate emotions - helping us deal with the everyday situations of life. Sleep is also useful for our physical bodies, it helps restore our muscles and overall physical health. Good sleep supports mood, concentration, and resilience. Without it, everything can feel that bit harder, patience is shorter, focus drops and stress feels more intense.

Sleep and mental health

Sleep and mental health are closely linked, and they can get caught in a cycle:

  • Poor sleep can increase anxiety, irritability and low mood
  • Stress, trauma, or hypervigilance can make it harder to switch off
  • Over time, your brain can start to associate the bed with being alert rather than resting

For many veterans, this makes sense. Being alert, aware, and ready to respond was once necessary. But at night, that same system can make it hard to fully relax.

Sleep hygiene: building the foundations

Small changes can help reset your sleep over time:

  • Stick to a routine – get up at the same time each day, even after a bad night
  • Wind down – give yourself 30–60 minutes before bed without screens or stimulation
  • Watch caffeine and alcohol – both can disrupt sleep quality, reduce our caffeine and alcohol where we can
  • Make your bedroom a rest space – cool, dark, and quiet if possible
  • Get daylight and movement – helps regulate your body clock, get outside as much as you can, and don't forget that stretching counts as exercise! 

Think of this as creating the right conditions for sleep, rather than forcing it. Further information can be found here - Improving your sleep | Combat Stress

Sleep retraining (Cognitive Behavioural Therapy for Sleep)

If sleep has been difficult for a while, and your finding that the hygiene tips aren't working, you may need to "retrain" your sleep. To do this, you must follow these instructions to the letter and consistently so you have the best chance of getting a healthier relationship with sleep. 

  • No fixed bed-time: Only go to sleep when you are tiered, we need to get our brain and body to associate our bed with sleep. 
  • Get out of bed: If you are not asleep within 25 minutes, go to another room and do something calm (reading, soft music).
  • Return only when tired: Go back to bed only when you feel sleepy.
  • Only sleep in bed: Do not work, eat, read or watch TV in bed.
  • Cautious of napping: Napping throughout the day decreases the drive our body has to sleep at night. If you are to nap, do so between 1pm-3pm and not in your bed. Your bed is for long nighttime sleep. 
  • Keep fixed wake times: Wake up and get out of bed at the same time every day, including weekends.

Waking from nightmares: what can help in the moment

Nightmares can feel very real, and it can take time for your body to realise you’re safe. If you wake up from one, it can help to:

  • Ground yourself in the present
    Look around and name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste (you may need candles, fabrics or other materials around you). Ask yourself "What is different in your current environment compared with my dream?" 
  • Use a coping statement
    Something simple like: “That was a memory, not something happening now. I’m safe.”
  • Orient yourself physically
    Sit up, turn on a light, or place your feet on the floor
  • Use reminders of safety
    Photos, familiar objects, or even noticing where you are (your bedroom, your home)
  • Slow your breathing
    In through your nose for 4 seconds, out slowly through your mouth for 6 seconds can help calm the nervous system

The aim isn’t to get rid of the feeling instantly, but to help your mind and body reconnect with the present. Further helpful information can be found here - download (combat stress nightmare support)

Reducing nightmares over time

If nightmares are recurring, one approach that can help is imagery rescripting:

  • Write down the nightmare (briefly)
  • Change the ending in a way that gives you more control or safety, and doesn't feel as threatning
  • Rehearse the new version during the day

Over time, this can reduce how often the nightmare shows up, or how intense it feels. You may need to seek professional psychological support to complete this effectively. 

Support available: Sleepio

Through Lanarkshire Mind Matters (Daylight and Sleepio Online Courses - Lanarkshire Mind Matters), you can access Sleepio, a free online sleep programme based on CBT: 

  • Short weekly sessions
  • Tailored to your sleep pattern
  • Helps with both habits and a racing mind
  • Evidence-based and widely used across the NHS

It’s a practical, structured way to start improving sleep done at your own speed. 

When to seek more support

Sleep difficulties and nightmares are common, especially amongst veterans. If sleep problems continue, feel overwhelming, or are significantly affecting your day-to-day life, it’s important to seek support. You can speak to your GP or a mental health professional to explore further help.