Understanding and Combatting Sleep Disorders Among Veterans

Photo by Isabella Fischer on Unsplash

America’s veterans, upon returning to civilian life, tend to face numerous challenges, one of which is dealing with a variety of different sleep disorders. 

These sleep issues can have severe impacts on the veteran community’s quality of life, contributing to physical and mental health problems. The causes of these disorders are multifaceted, often stemming from trauma, stress, or injuries related to their military service. 

Addressing and getting ahead of sleep disorders not only improves veterans’ sleep quality but also promotes their overall well-being and helps them live a more fulfilling life outside of service. 

For this reason, we decided to explore the types, causes, and treatments of these sleep disorders common among veterans and highlight lifestyle adjustments that can make a big difference.

Sleep Disorders in Veterans

Veterans are disproportionately affected by sleep disorders when looking at the general population of the United States, which is an issue that gets a lot of attention, and for good reason. 

Sleep issues such as insomnia, sleep apnea, and PTSD-induced nightmares are alarmingly common among veterans in America. In fact, research shows that nearly half of all veterans experience some form of sleep disturbance after serving their country. 

Having a firm understanding of the root causes behind these disorders is super important, as it can help lead to better, more targeted treatment strategies that not only improve veterans’ quality of life, but their overall health as well.

What Types of Sleep Disorders Affect Veterans?

Before diving into the answers, we must first understand the issues at hand.

Insomnia in Veterans

Insomnia, which is essentially a difficulty in falling and staying asleep, is one of the most frequent sleep disorders affecting veterans across the country. 

The stress and anxiety tied to military life often linger after service, making restful and quality sleep a challenge to come by. Military personnel frequently operate under high-pressure conditions, resulting in hypervigilance, which can carry over into civilian life. This heightened state of alertness makes it difficult for veterans to wind down in general, let alone get quality sleep.

Furthermore, PTSD plays a significant role in insomnia. A lot of time, veterans may repeatedly run through traumatic events in their minds, making it nearly impossible to relax enough to sleep. Even when asleep, those same issues can work their way into dreams as well.

Chronic insomnia, in turn, amplifies anxiety and stress, creating a harmful cycle that can be hard to, or even impossible to break without serious intervention.

Sleep Apnea and Veterans

Another extremely common issue among veterans is sleep apnea, which is a condition where breathing repeatedly stops and starts while you’re sleeping. 

Veterans are at higher risk due to factors such as physical ailments, exposure to dust and chemicals in service, and just stress in general. The consequences of untreated sleep apnea are severe, considering this condition not only results in poor sleep, but also increases the risk of heart disease, diabetes, and even stroke.

Interestingly, there is a strong correlation between PTSD and sleep apnea, with studies indicating that veterans suffering from PTSD are actually more likely to experience sleep apnea. The combination of these two conditions creates a vicious cycle that further deteriorates the mental and physical health of veterans.

Nightmares and PTSD-Related Sleep Disorders

Nightmares are another hallmark of PTSD, particularly in veterans who have been through traumatic experiences in combat. 

These recurring PTSD nightmares disrupt the veteran’s sleep cycle, leaving them exhausted and emotionally drained. Over time, the fear of not being able to sleep without another nightmare can lead to avoidance of sleep altogether, compounding the very serious problem of sleep deprivation.

This frequent occurrence of nightmares among veterans can contribute to a host of other health issues, including anxiety, depression, and even cardiovascular concerns. Addressing the root cause (PTSD) through therapy is really the best route to alleviating these recurring nightmares and other sleep disorders.

What are the Causes and Impacts of these Sleep Disorders?

While we did get into these briefly, there are a wide range of causes when it comes to sleep disorders among veterans.

Impact of Trauma and PTSD on Sleep

At the top of the list, PTSD is the leading cause of sleep disorders among veterans. 

Severe trauma from combat or other stressful experiences while in the military can lead to chronic sleep problems. Veterans with PTSD often experience hyperarousal, which is when their minds remain on high alert, even when they are trying to rest, which prevents deep and restorative sleep.

The consequences of the sleep disruption caused by PTSD are far-reaching. Poor sleep exacerbates mental health issues such as anxiety and depression, often pushing veterans to social isolation, straining their relationships, and adding further difficulties such as maintaining their employment if they are currently working.

It is beyond necessary for veterans with PTSD to seek help not only for their mental health but for their sleep issues and physical ailments as well.

Physical Health Conditions and Sleep Issues

A large percentage of veterans in the United States suffer from chronic physical pain, which will work to disrupt their sleep in a whole variety of ways. 

These injuries sustained during service, such as back or joint pain, can make it extremely difficult to find a comfortable sleeping position, ultimately leading to restless nights. Additionally, the discomfort associated with conditions like arthritis or nerve damage can cause veterans to wake frequently throughout the night.

The consequences of sleep deprivation due to chronic pain also have a much larger impact beyond just fatigue. Sleep disorders common among veterans have been linked to an increased risk of long-term health conditions, such as obesity, diabetes, and even cardiovascular disease. 

Addressing both the physical pain and the sleep disorder together is really the only way to tackle these issues, as they both work in tandem to make veteran’s lives more difficult.

Mental Health and Its Role in Sleep Deprivation

As we just alluded to, sleep and mental health are closely intertwined. 

Veterans suffering from mental health conditions, such as anxiety or depression, are far more likely to experience sleep issues, and ongoing sleep deprivation can further exacerbate these mental health issues, creating a perfect storm. This cyclical relationship makes it absolutely critical to address both aspects simultaneously.

The toll of sleep deprivation extends beyond personal health, as it can negatively affect relationships, work performance, and social interactions. Veterans can find themselves having difficulties maintaining steady employment or building healthy relationships if their mental and emotional well-being is compromised due to poor sleep and stress.

Treatment Options for Sleep Disorders in Veterans

Now that we have broken down not only the leading sleep issues for veterans, but also their causes, we can now get into the best ways to combat these issues.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

First on our list of treatments is Cognitive Behavioral Therapy for Insomnia (CBT-I).

This treatment is highly effective for veterans suffering from insomnia. CBT-I focuses on changing the negative thought patterns and behaviors that contribute to sleep problems commonly experienced by Veterans. 

It is particularly useful in addressing the anxiety and hypervigilance that often come with insomnia.

CBT-I has shown remarkable results in reducing the time it takes for veterans to fall asleep and increasing total sleep duration. By helping veterans change the way they think about sleep and implement healthier habits, CBT-I can have a huge effect on improving sleep quality without the need for any type of medication.

Medical Interventions and Sleep Apnea Management

For veterans with sleep apnea, medical interventions like CPAP machines can be super helpful, as it can regulate their access to oxygen as they sleep. 

A CPAP machine keeps the airway open during sleep, preventing the frequent pauses in breathing that characterize sleep apnea. For veterans, this means better sleep, and as a result, a reduced risk of associated health issues like heart disease and diabetes.

In addition to CPAP machines, veterans may also see some level of benefits from other treatments like lifestyle modifications and weight loss. These changes in how veterans live their lives can alleviate some of the underlying causes of sleep apnea, but we will get into that more in the next section.

Addressing PTSD-Related Sleep Disorders

Treating PTSD-related sleep disorders requires a comprehensive and well thought-out approach. 

Trauma-focused therapies like Eye Movement Desensitization and Reprocessing (EMDR) can help veterans process traumatic memories, reducing the frequency and intensity of nightmares they experience. Medications can also help veterans manage the symptoms of PTSD that interfere with sleep, but a lot of veterans wish to avoid taking any sort of medication. 

If possible, combining therapy with medication can be the best route for some veterans, improving not only their sleep but their overall mental health and quality of life.

What Lifestyle Adjustments Make for Better Sleep?

Lastly, there are several lifestyle changes a veteran can make that might just make the difference in their sleep and personal health as a result.

Developing a Healthy Sleep Routine and Environment

Creating a consistent sleep routine and an environment that is comfortable and safe can greatly improve sleep quality for veterans. 

Establishing a set bedtime, limiting any and all screen time before bed, and avoiding all stimulants like caffeine and alcohol in the evening are all part of good sleep hygiene and make for an easier time falling asleep. 

It is also essential to develop a sleeping space that makes them feel safe, secure and somewhere they recognize as the place where they sleep every night. This can be done by either making sure the room is well-lit or on the contrary, as dark as possible. It all depends on the veteran’s preferences.

The bed setup is also super important, and having a mattress made of the right material, whether firm or soft, as well as going with a mattress size that gives the veteran enough space to not feel stuffed or crammed can make such a big difference.

These small lifestyle changes and bedroom updates can make such a difference in helping veterans get some quality, restful sleep.

Physical Exercise and Relaxation Techniques

Regular physical activity is another crucial factor in improving sleep for veterans. 

Exercise helps regulate the body’s sleep-wake cycle and reduces anxiety and stress. Veterans who engage in moderate exercise during the day tend to fall asleep faster and enjoy deeper, more restorative sleep.

Relaxation techniques, such as mindfulness meditation and deep breathing exercises, can also help veterans wind down before bed, reducing anxiety and making it easier to fall asleep.

Resources and Support for Veterans with Sleep Disorders

When it comes to support beyond advice, below are some of the resources made available for veterans.

VA Programs and Sleep Clinics

The Department of Veterans Affairs (VA) offers specialized sleep clinics for veterans dealing with sleep disorders across the US. These clinics provide comprehensive care, including diagnosis and treatment for conditions such as insomnia, sleep apnea, and PTSD-related sleep disturbances. 

Veterans can access these services through their local VA healthcare system, making sure they receive the support they need to improve their sleep and overall health.

Community and Peer Support

Veterans can also seek help from peer support groups where they can share their experiences and strategies for managing sleep disorders. These groups provide a strong sense of camaraderie and understanding among veterans, which can be incredibly helpful for those dealing with PTSD and other mental health conditions. Peer support can reduce feelings of isolation and encourage veterans to seek help when they need it most.