The hours before sleep set conditions for recovery from trauma. An intentional evening routine can break the cycle of trauma disrupting sleep disrupting trauma.
Why Evening Routine Matters for Trauma
Sleep is the most powerful trauma recovery mechanism — and the evening routine determines sleep quality. Without it, trauma persists through the night.
The Evidence-Based Evening Routine for Trauma
2 hours before bed — reduce stimulation:
- Dim lights (signals melatonin production)
- No screens with blue light (or blue light blocking glasses)
- Avoid stimulating content (news, work emails)
1 hour before bed — wind down:
- Gentle physical activity: stretching or yoga
- Calming activities: reading fiction, warm bath, light conversation
- Brief reflection: what went well today? (shifts from trauma rumination)
30 minutes before bed — prepare:
- Consistent bedtime
- Cool, dark room
- Brief mindfulness or progressive muscle relaxation
When Trauma Makes Sleep Impossible
If trauma is causing significant sleep disruption, Cognitive Behavioral Therapy for Insomnia (CBT-I) combined with trauma treatment is the most effective approach.