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Awareverse

Free Resource

Sleep Support
for Veterans

Hypervigilance, night routines and practical help

Free to download, print and share 💜
awareverse.co.uk

Practical support for neurodivergent people, families and learnersawareverse.co.uk

Why sleep is different after service

Sleep problems are among the most common difficulties veterans face. Hypervigilance, heightened startle response, intrusive thoughts and an inability to switch off are not character flaws — they are physiological responses to sustained threat exposure.

🔍 Common sleep difficulties for veterans

Hypervigilance — cannot relax enough to sleep, always listening for threat

Intrusive thoughts or memories when trying to sleep

Nightmares or night terrors

Waking frequently and unable to return to sleep

Sleeping very lightly — any sound triggers full alertness

Needing to sleep with awareness of exits or with lights on

Alcohol or substances to switch off — disrupts sleep long term

Partner disturbed — sleeping separately to avoid waking them

💡 What actually helps — practical steps

Consistent wake time — even after a bad night, same time up. This anchors the body clock.

Reduce alcohol — it interrupts REM sleep and worsens nightmares

Screens off 60 minutes before sleep — blue light delays melatonin

Physical exercise earlier in the day — reduces cortisol, improves sleep quality

Tactical breathing: 4 counts in, hold 4, out 4, hold 4 — box breathing reduces arousal

Cool dark room — temperature drop signals sleep to the brain

White noise or rain sounds — masks environmental sounds that trigger hypervigilance

Sleep Support for Veteransawareverse.co.uk

🌙 Building a wind-down routine

A consistent wind-down routine signals to a hypervigilant nervous system that threat is reducing. Give it two to three weeks before judging whether it is working.

90 min out

60 min out

45 min out

30 min out

15 min out

Bed

⚠️ When to get more help

If sleep problems are severe, long-standing or connected to PTSD symptoms, self-help has real limits. Evidence-based treatments work — but they need professional support.

CBT-I (Cognitive Behavioural Therapy for Insomnia) — most effective treatment for chronic insomnia

EMDR — effective for trauma-related sleep problems and nightmares

Image Rehearsal Therapy — specific treatment for recurring nightmares

Talk to your GP — they can refer to sleep clinic or PTSD services

Veterans specific services — Combat Stress, Help for Heroes, Walking With The Wounded

📋 Sleep log — one week

DayBed timeAsleepWakeNotes

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Sleep Support for Veteransawareverse.co.uk

Need more in-depth support?

This free tool is a starting point. Our guides go much deeper — plain English, lived experience.

A free quick tool gives you the basics. A proper guide gives you the knowledge to understand what is really happening and what to do about it.

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All Awareverse guides are written from lived experience — by an autistic, ADHD parent. Plain English. No jargon. No gatekeeping.

Browse all Awareverse guides →

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