In this episode, we take a deep, compassionate dive into the art of building a night routine that works for complex trauma. Discover why predictability soothes an over-alert nervous system, how small rituals transform evenings, and what to do when real life is messy, noisy, or just plain hard. Through practical advice, honest listener stories, and research-backed strategies, you’ll learn that healing sleep is possible, and it’s a journey worth taking—no matter where you start. If you’ve ever felt alone or broken in your battle for rest, this conversation will remind you that sleep is your birthright, and building safety is both science and self-love.

Key Takeaways
• Gentle night routines calm trauma responses and signal safety to the nervous system
• Consistent bedtime rituals help the brain associate evenings with rest
• Simple sensory anchors—light, scent, sound—make sleep routines portable anywhere
• Compassion and flexibility are more effective than perfection in recovery
• Sleep is a birthright, not something you have to earn

What You’ll Discover
• The science behind cortisol, melatonin, and trauma’s impact on sleep
• Real-world examples of transforming messy nights into restorative rituals
• Practical tools like movement, guided imagery, and self-kindness for better sleep
• Strategies for managing nightmares and handling middle-of-the-night wakeups
• How to build routines that adapt to unpredictable environments

Resources Mentioned
• National Institute of Mental Health – “Routines and Trauma Recovery”
• Journal of Traumatic Stress – “Imagery Rehearsal Therapy for Nightmares”
• Insight Timer (app) – Guided Sleep Meditations
• King’s College London – Research on Sleep Hygiene and Trauma
• University of North Carolina – “Stretching and Sleep Quality in Trauma Survivors”

Next Episode Preview
Next time, I’ll guide you through breathing exercises designed to calm night-time anxiety and help you reclaim restful sleep.

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