Insomnia After Returning from Deployment
Insomnia can be a response to major life changes. It’s common to have insomnia after coming home from deployment. Insomnia is when you have a hard time falling or staying asleep, or you wake up too early. It can happen for short periods of time and then go away. But for some people insomnia is an ongoing (chronic) problem. Insomnia can cause problems at work and with relationships. It can cause problems with mood and concentration. Chronic insomnia does not go away on its own. However, insomnia can be treated to help you get more sleep and feel rested.
Causes of Insomnia After Returning from Deployment
Some causes for insomnia after deployment include:
Environmental change. On deployment, you learned how to maintain wakefulness for extended periods of time. It was also very important to be alert or on-guard at night. It takes the body some time to change this pattern. You may listen for noises at night or feel uncomfortable with silence. Your body has to re-learn how to wind down and let go at night.
Alcohol use. It can be tempting to use alcohol to make it easier to fall asleep. However, alcohol actually disrupts later stages of sleep. This causes a person to wake up during the night, and feel less rested in the morning.
Feeling isolated and low. Relationships with family and friends may be different now that you have returned from deployment. You may feel as though you do not fit in. You may want to avoid this feeling by going to bed later than your partner, sleeping in later in the morning, or spending more time in bed. This can disrupt the sleep cycle, and make it hard to sleep as well. Insomnia can also be a symptom and a cause of depression.
Unwanted memories and nightmares. It is normal to have unwanted thoughts, memories, and nightmares after returning from a combat zone. Nightmares are unpleasant and may make you dread going to sleep. Over time, this dread can lead to insomnia.
Chronic insomnia can also be made worse by behavior, lifestyle, and other factors such as:
Spending excessive time in bed awake, trying hard to sleep
Sleeping later than usual in the morning
Taking naps during the day
Using the computer or playing video games at night
Shift work that changes your sleep routine
Caffeine, nicotine, energy drinks, or big snacks late in the day or evening
Diagnosing and Treating Insomnia After Deployment
Acute insomnia often goes away on its own. In some cases, medication can also be used. Talk with your health care provider about the risks and benefits of sleep medications.
Chronic insomnia is often treated with lifestyle or behavior changes. Others can help you relax or change your thoughts.
Getting Treatment to Feel Better
Remember, chronic insomnia does not go away on its own. The VA has many resources for treating Veterans with insomnia. If you are having trouble sleeping, contact your VA health care provider.