Calming Nighttime Routine
Sleep should be a time of peace and restoration — but for many people with a history of stress or trauma, nighttime can feel like anything but restful.
The body may feel on alert, the mind races, and even when the day ends, the nervous system doesn’t always get the message that it’s safe to relax.
If this sounds familiar, you’re not alone. The good news is that through trauma-informed relaxation techniques, you can begin to re-train your body and brain to experience rest as safe again.
Understanding Body-Based Hyperarousal
When someone has lived through prolonged stress, trauma, or unstable attachment experiences, the body often learns to stay in a state of hyperarousal — that “always on” feeling.
Even when life feels calmer, your nervous system may still be scanning for danger.
At night, when distractions fade, the body’s unprocessed tension can surface: a tight chest, racing heart, or restlessness. These are not signs of weakness or “bad sleep habits” — they’re protective responses the body learned long ago.
The goal isn’t to fight them, but to teach your body that rest is safe again.
Trauma-Informed Relaxation Techniques
These practices focus on restoring a sense of control, safety, and connection within the body. Try experimenting with one or two of these before bedtime or when you feel tension building.
Grounding Through the Senses
Gently bring your awareness to the present moment by engaging your senses:
Notice what you see — shapes, colors, or dim light around you.
Feel what your body touches — the sheets, a soft blanket, or the mattress supporting you.
Take in a comforting smell, such as lavender or chamomile.
This sensory focus helps anchor your awareness in the “here and now,” signaling safety to the nervous system.
Paced Breathing
Try 2-4 breathing: inhale slowly through the nose for 2 counts, exhale through the mouth for 4.
The slightly longer exhale activates the parasympathetic nervous system, which supports calm and rest.
You can visualize exhaling tension with each breath, or imagine the body softening like waves settling on the shore.
Somatic Awareness
Rather than disconnecting from the body, gently bring attention inward:
Notice where you feel tension or warmth.
Place a hand on your chest or abdomen and offer reassurance: “It’s okay to rest now.”
Subtle rocking, stretching, or gentle pressure (like a weighted blanket) can help regulate the body’s internal rhythm.
Somatic awareness re-establishes trust between body and mind — a vital part of healing trauma and reclaiming rest.
Addressing Nighttime Anxiety and Safety Cues
For trauma survivors, nighttime can unconsciously activate the body’s danger response. Darkness, quiet, or even lying still may feel unsafe.
You can begin to shift this through intentional safety cues:
Keep a small soft light on if total darkness feels overwhelming.
Use soothing sounds (a fan, white noise, or calming playlist).
Create a consistent evening routine that tells your body it’s safe to power down — such as journaling, gentle stretching, or gratitude reflection.
You might even try repeating a calming affirmation:
“My body is allowed to rest. I am safe now.”
With time, these cues help the nervous system unlearn old patterns of hypervigilance and discover a new association — that night equals calm, not danger.
Healing from trauma includes teaching the body that it no longer needs to stay on guard 24/7.
Through consistent, compassionate practice, you can reintroduce your nervous system to stillness, comfort, and rest — one breath, one night at a time.
Do you want support to implement these strategies?
Not sure how to implement this or still feeling stress, be in touch. I am here to help you. Contact me to schedule a free consultation session.
