“Happiness is waking up, looking at the clock, and finding that you still have two hours left to sleep.” – Charles M. Schulz
Experiencing a road traffic crash can have a significant impact on both physical and emotional wellbeing. In the aftermath of a traumatic event, it is common for people to feel unsettled, overwhelmed, anxious, or hyper-alert as their mind and body work to process what has happened. One of the most frequent challenges reported during recovery is difficulty with sleep.
At RTSWA, we regularly support individuals who experience disrupted sleep following a road traffic incident. You may find it difficult to fall asleep, wake frequently throughout the night, experience vivid dreams or nightmares, or wake feeling unrefreshed. These responses are common and, for many people, are a normal part of the body’s adjustment to trauma.
Understanding sleep and adopting healthy sleep habits can play an important role in supporting recovery from road trauma.
Common Myths About Sleep
Myth 1: You Can Get Used to a Lack of Sleep
Most adults require between 7 and 9 hours of sleep each night. While you may become accustomed to feeling tired, your thinking, concentration, mood, and physical functioning can still be affected by inadequate sleep.
Myth 2: You Can Store Up Sleep Before a Busy Week
Unfortunately, sleep cannot be “banked” in advance. The effects of sleep loss occur as soon as they happen, and extra sleep beforehand will not prevent the impact of future sleep deprivation.
Myth 3: You Need Less Sleep as You Get Older
As we age, our sleep patterns may change, but our sleep requirements generally remain the same. Older adults still benefit from 7 to 9 hours of sleep each night, although they may experience more frequent waking or develop sleep-related conditions.
Myth 4: Your Brain Is Inactive While You Sleep
Sleep is actually a highly active process for the brain. During sleep, the brain processes information, organises memories, and helps make sense of daily experiences, an important function during recovery from a traumatic event.
Myth 5: Alcohol Helps You Sleep
Although alcohol may make you feel drowsy and help you fall asleep more quickly, it disrupts the quality of sleep later in the night. This can leave you feeling less rested and may contribute to ongoing sleep difficulties.
What Is Sleep?
Sleep is a natural biological process during which our level of consciousness changes and the body and brain enter a restorative state.
During sleep:
- The brain processes and organises memories and experiences.
- The body repairs and restores muscles, tissues, and other important systems.
- Physical health, emotional wellbeing, and mental clarity are supported.
- Recovery from stress, injury, and trauma is enhanced.
For people recovering from road trauma, good-quality sleep can be particularly important in supporting both physical healing and emotional recovery.
The Stages of Sleep
Throughout the night, we cycle through four stages of sleep. These stages repeat several times and each serves an important purpose.
Stage 1: Light Sleep
Typically lasts 1-7 minutes
This is the transition between wakefulness and sleep. Brain activity begins to slow, but we can be easily awakened.
Stage 2: Stable Sleep
Typically lasts 10-25 minutes
During this stage:
- Brain activity slows further.
- Body temperature decreases.
- Muscles relax.
- Heart rate and breathing become slower and more regular.
We spend approximately half of our total sleep time in this stage.
Stage 3: Deep Sleep
Typically lasts 20-40 minutes
Often referred to as “deep sleep,” this stage is the most restorative. It is more difficult to wake someone during this stage, and much of the body’s physical repair and recovery occurs here.
Stage 4: REM Sleep
Typically lasts 10-60 minutes
REM (Rapid Eye Movement) sleep is associated with increased brain activity and vivid dreaming. This stage is important for:
- Emotional processing
- Memory consolidation
- Learning
- Creativity
For those recovering from a road traffic crash, REM sleep may play an important role in helping the brain process and integrate difficult experiences.
Strategies to Improve Sleep During Recovery
Keep a Consistent Sleep Schedule
Try to go to bed and wake up at approximately the same time each day, including weekends. Consistency helps regulate your body’s natural sleep-wake cycle and can make it easier to fall asleep.
Create a Relaxing Bedtime Routine
Establishing a calming routine signals to your brain that it is time to sleep. Aim to begin winding down about an hour before bedtime.
Your routine might include:
- Having a warm caffeine-free drink
- Taking a warm shower
- Reading a book
- Practising relaxation or mindfulness exercises
- Gentle stretching
Limit Bright Lights and Screens Before Bed
Phones, tablets, computers, and televisions can stimulate the brain and interfere with the body’s natural sleep signals. Reducing screen time before bed may help you fall asleep more easily.
Be Mindful of Alcohol, Caffeine, and Heavy Meals
Alcohol and caffeine can disrupt sleep quality, while heavy meals close to bedtime may make it harder to settle. Everyone is different, but many people find it helpful to avoid caffeine after lunchtime and limit alcohol in the evening.
Make Your Bedroom a Sleep-Friendly Space
Your bedroom should be a place that promotes rest and relaxation.
Consider:
- Keeping the room cool and comfortable.
- Minimising noise and light.
- Ensuring your mattress and pillows are supportive.
- Avoiding activities such as watching television or working in bed.
The goal is for your brain to associate the bedroom with sleep and recovery.
Stay Active During the Day
Physical activity can improve sleep quality and overall wellbeing. Morning exercise or activity earlier in the day is often ideal, but any movement is generally better than none. During recovery, focus on activities that are appropriate for your circumstances and healthcare advice.
When to Seek Additional Support
While temporary sleep disruption is common following road trauma, ongoing sleep difficulties should not be ignored. If sleep problems persist for several weeks, begin affecting daily functioning, or are accompanied by distressing thoughts, anxiety, or nightmares, professional support may be beneficial.
Sleep is not a luxury; it is a key part of recovery. By prioritising healthy sleep habits and seeking support when needed, you can help your mind and body heal after a road traffic crash.
Further information
Sleep Health Foundation https://www.sleephealthfoundation.org.au/
Cleveland Clinic https://my.clevelandclinic.org/health/body/12148-sleep-basics
