Rape Crisis Scotland helpline 08088 010302 Daily 5pm-midnight Click here or press Escape to leave this site now
Donate

Understanding Nightmares, Night Terrors, & Sleep Problems

Our amazing Support Worker, Rhiannon, has pulled together this blog post on nightmares, night terrors, and sleep problems. In this post she explains the difference between nightmares, and night terrors, how they may impact you, and self-care tips for sleep.

[Read Time: 4-5 mins]

Background

It is common for survivors of sexual violence to have sleeping problems. The trauma of sexual violence may lead to nightmares and night terrors. These are more than simply “bad dreams.” You may feel that the attack or an aspect of the abuse is really happening to you in your sleep, and this can be very frightening. If you experience nightmares regularly, it is likely that you will be apprehensive about sleeping. Try to remind yourself that nightmares are an impact of the abuse you experienced. You are not going mad, and it is possible to develop ways of reducing the nightmares and of coping with the after-effects. It can be helpful to try to understand the nightmares as part of your recovery. Your brain is recalling images or sensations which it needs to process before moving on. You may experience any of the impacts noted below:

  • Problems getting to sleep, such as lying awake and not being able to fall asleep.
  • Problems staying asleep, for example waking up early in the morning or through the night.
  • Poor quality sleep so you do not feel refreshed by the sleep you do get.
  • Fear of going to sleep and experiencing nightmares.
  • Fear of beds and the associations of nighttime.

Nightmares and Night Terrors

You may be experiencing difficulties sleeping due to nightmares or night-terrors (when you are awakened by a flashback) which can result in feeling fearful or panicked.

The first thing to do is remind yourself that nightmares or night-terrors are not real, they are very distressing, but they are a memory of what happened; they are not happening now.

It can be beneficial to keep a diary for your dreams and nightmares to see if there are any patterns. This can help you to identify if they have the same images or content. Talking to someone about these can also help take the image or event out of your head. This may help you feel more in control.

When you wake from a nightmare, try to “ground” yourself in the present. Try to have something warm to drink, watch some tv, listen to some music or do something else that you find relaxing. It’s often best not to try and sleep until you have been able to relax for a while. The Nightmare Diary, which we have included below, can also be helpful for nightmares. You can use it as a ritual before you sleep to prepare for any nightmares you may have, or you could keep it beside your bed ready to use when you need it.

Sleep/Nightmare Diary Printout

How might Nightmares, Night Terrors and Sleeping Problems Impact me?

Sleeping problems, when they are long term, can affect your emotional and physical health. If you are experiencing nightmares regularly as well as other intrusive thoughts or flashbacks to the abuse, you may feel as if you cannot escape what has happened. This can be a vicious cycle of anxiety, stress and sleeping problems, nightmares, or night-terrors. If this is happening to you, remember it is a natural and common response to an experience of sexual violence.

You may find it beneficial to discuss your ongoing sleeping problems with a professional, including your GP or sleep therapist. Alternatively, you could also reach out to us at the STAR Centre, where we can provide a safe, non-judgemental space for you to process the impacts your experience is having on you.

Self-Care Tips for Sleeping

  • Try not to go to bed until you feel tired. It can help to avoid taking naps during the day and to take regular exercise (not within 4 hours of going to bed).
  • Check your sleeping arrangements. Think about comfort, temperature, light, and noise levels. If you have something special which you find comforting – a pillow, a teddy, or a photograph – take this to bed with you or have it close by in case you need it.
  • Learn to de-stress before bed, for example by having a warm bath and a milky drink. Try to eat early – well before you go to bed – and avoid rich, spicy, or sugar-rich foods, red meat, and cheese.
  • If you self-medicate with alcohol or drugs, it may feel as if they help in the short-term. But, over time they can become problematic. It may be helpful to seek medical advice or to find other ways of coping. Even moderate drinking and smoking can affect your quality of sleep.
  • Try to get rid of difficult thoughts by writing them down or drawing images which play on your mind. Try to interrupt unwanted thoughts with activities or positive thoughts about a person or place.
  • Practice a relaxation technique before you go to bed (yoga, breathing techniques, mindfulness activities).
  • Mindfulness is a technique that helps you to focus on the present moment – your breathing, your thoughts, and feelings. Mindfulness helps you to observe your thoughts and feelings without judging yourself to become more aware of any changes in how you see or feel about yourself.
  • Try out complementary remedies – meditation, homeopathy, or herbal remedies, such as lavender or valerian may help.
  • Don’t try to force sleep. It will only make you feel more anxious. Try keeping your eyes open instead, and as they start to close, tell yourself to resist. The more you try to stay awake the sleepier you’ll become.
  • Do not stay in bed. If you cannot sleep, get up after 20 minutes and go through your relaxation routine again.

 

Remember – if you are struggling and want to talk to someone, you can reach out to us at The STAR Centre via phone (01563 544686), email (admin@starcentreayrshire.org.uk) or via our online form.

 

Support us

Every pound donated goes directly to supporting people who have experienced sexual violence.

Donate here

Instagram @thestarcentre

🌍 Want to see how our prevention team is making an impact in the community?
📍 Follow their work in real time on our interactive map:
👉 www.starcentreayrshire.org/prevention-tracker

#CommunitySupport #PreventionMatters #MakingADifference #STARCentre #Ayrshire #PreventionInAction
Festival season is here! The glitter’s on, the music’s loud, and the fields are filling up.
But while we celebrate the freedom and fun, there’s a hard truth we need to face

🎪 1 in 5 women will experience sexual assault or harassment at a music festival
🎶 43% of women under 40 say they’ve faced unwanted sexual behaviour at festivals

This is not the vibe

No one should have to trade safety for a good time. Harassment and assault have no place in festival culture, on or off the dancefloor

Respect the crowd. Respect the space. Respect each other

💛 The STAR Centre is always here for you, to support and help whenever you need it

 #GlitterAndConsent #SafeFestivals #FestivalSafety #EndHarassment #AnyBodyAnyTypeAnyTime
Each person's reaction to sexual violence is unique, with no correct way to handle trauma. Such experiences can lead to immediate and long-term physical, emotional, and sexual health issues, affecting trust and intimacy even years later. For more on how sexual violence impacts relationships, visit our blog (link in bio). 

#Relationships #SupportSurvivors #SexualViolenceAwareness #Love #Trauma #Intimacy #SexualViolence
🚨Propaganda We Won’t Fall For 🚨

At The STAR Centre, we hear the same harmful myths repeated again and again, not just by individuals, but reinforced through media, institutions, and systems of power. It’s time to call them what they are: propaganda that protects perpetrators and silences survivors.

We will never buy into lies like:

🔻 “False accusations are common”
🔻 “If it really happened, they would want to report it”
🔻 “Men can't be victims”
🔻 “They're making it up for attention”
🔻 “Only strangers commit sexual assault”

These statements are not just untrue; they’re dangerous. They prevent survivors from coming forward. They allow abusers to walk free. And they create a culture where shame, doubt, and stigma thrive.

At The STAR Centre, we believe survivors. We know that sexual violence is complex, underreported, and deeply personal, and that survivors of all genders, backgrounds, and experiences deserve support, not suspicion.

We won’t stay silent. And we won’t fall for the propaganda.

💜 #PropagandaIWontFallFor #RapeMyths #AnyBodyAnyTypeAnyTime
Chris Brown has recently made headlines in the UK for continuing his European Stadium Tour whilst due in court for allegations of grievous bodily harm. Over the years Brown has been accused of rape, sexual assault, domestic violence, assault, and fraud. Yet he still has thousands of fans that support him. 

There are longstanding debates over whether we can ever truly separate the art from the artist. However, there are somethings that are certain: 
⚫ Everyone (whether they’re aware of it or not) knows someone that has experienced sexual or gender-based violence;
⚫ Saying that allegations of sexual violence, assault and domestic abuse are “just one of those things” normalises these behaviours; 
⚫ Saying that people make up allegations of abuse just for money or because they’re jealous harms those that do come forward;
⚫ Saying “he hasn’t killed anyone” minimises the things he has been accused of doing;
⚫ Survivors of sexual and gender-based violence will hear these things.

Gender-based violence should never be normalised, excused or minimised. If you care about issues like sexual violence, domestic abuse, or violence against women its time to hold abusers accountable, even if it is someone you like. 

#ChrisBrown #ChristBrownTour ##ChrisBrown #BreezyBowl #Hampden #music #ArtVsArtist #ChrisBrownTour #MeToo #SupportSurvivors #Accountability
🌈✨ As Pride month draws to a close we want to remind everyone that at The Star Centre, we proudly support survivors of every gender & sexuality all year round.  Love is love, and everyone deserves to feel believed, safe, & supported. 💜 #AnybodyAnyTypeAnyTime
What counts as sexual violence? Any sexual activity that happens without consent, which means that it includes things that happen in person and online. If it happened without your consent, it counts. There’s no such thing as “too small” or “not serious enough.” Your experience matters - and so do you. The Star Centre is here to support you. Always.
#AnyBodyAnyTypeAnyTime
Say something kind to yourself today 💗
The numbers are clear: sexual violence greatly affects LGBT+ communities.

• 88% of LGBT+ people report experiencing sexual harassment and 77% have been sexually assaulted since age 18 (Galop, 2023)
• 85% say it harmed their mental health, and 64% have self-harmed after (Galop, 2023)
• 37% of gay & bisexual men feel unable to speak about their experience to anyone (Survivors UK, 2022)
• Roughly, 50% of transgender people have experienced sexual violence at some point (Trans Mental Health Survey, 2012)

At The STAR Centre, we’re committed to providing a safe, welcoming space for all survivors. We know LGBT+ survivors face unique barriers; and we’re here to listen, believe, and support you with respect and care.

You are not alone. 💜

#AnyBodyAnyTypeAnyTime
📢 Learning Disabilities Week Scotland 2025

Young disabled people are significantly more likely to experience sexual violence; and far less likely to be believed or supported when they speak out.

Why?
🔇 They’re often not given the language to explain what happened
🙄 They’re treated like children
🚫 They’re seen as “unreliable” witnesses
💬 They may be isolated, or lack proper sex education

And those with more complex needs are too often left out of the conversation entirely.

If someone with a learning disability opens up to you:
🕰️ Be patient – let them go at their own pace
👂 Listen – without interrupting or looking distracted
🤝 Believe – show them you trust what they’re saying
🌱 Support – help them explore what they want to do next

#LearningDisabilitiesWeek #DisabilityRights #AnyBodyAnyTypeAnyTime
This #LearningDisabilityWeekScotland2025, we want to talk about the myth that people with learning disabilities are vulnerable to abuse. A learning disability may give a person vulnerabilities, but we all have vulnerabilities; that does not make them open to abuse. The responsibility for abuse lies with the abuser, always. It’s crucial to shift the narrative and understand that everyone has the right to safety and respect 💜
#AnyBodyAnyTypeAnyTime
🌈At the STAR Centre, we are dedicated to supporting all survivors, regardless of sex, gender or sexuality. Your voice matters, and we are here to listen, believe, & support you. 💜

#AnyBodyAnyTypeAnyTime
Not every person with learning disabilities struggles to understand “complicated” topics like power dynamics and consent. That idea just isn’t true & it shortchanges their intelligence & skills. The truth is, many people with learning disabilities can, & do, understand complex ideas when they’re explained in an accessible way. Everyone deserves good, accessible education about consent and power dynamics, so they can have safe, healthy, pleasurable sex & relationships.
#LearningDisabilityWeekScotland2025 #AnyBodyAnyTypeAnyTime
This #LearningDisabilityWeek2025, we will break down some myths about sexuality for individuals with learning disabilities. One common myth is that they cannot have fulfilling romantic or sexual relationships.

With social support and accessible education on sex and relationships, individuals with learning disabilities can and do enjoy safe, healthy, and happy sexual & romantic relationships. 

At the STAR Centre, we believe everyone has the right to learn about sex and explore their sexuality free from exploitation, judgement or violence. Everyone deserves love, respect, and dignity when it comes to sex and relationships 💜
🌔Sleep is essential for healing.
After trauma, nightmares and sleep problems can make it even harder to rest and recover — but you’re not alone in this.

We’re sharing free-to-download resources created by Rape Crisis Scotland to support survivors of sexual violence. The first guide focuses on nightmares and sleep difficulties, offering practical advice and compassionate guidance.

✨ You deserve rest. You deserve peace.

🔗Check out our website for more info: starcentreayrshire.org

#FreeResource #NightmaresandSleepProblems #AnyBodyAnyTypeAnyTime
The path to healing after sexual violence isn't linear. Some days feel like a leap forward, others like a step backwards, both are part of the process. Healing doesn’t follow a perfect map, but every twist and turn still brings you closer to yourself. 💜
Wherever you are on your path, The STAR Centre is here for you. 
#AnyBoyAnyTypeAnyTime
Men’s Health Week is a reminder that taking care of your mental and emotional well-being is just as important as physical health.
If you’ve experienced sexual violence, know that you’re not alone — and you deserve support.

The STAR Centre is here for you, no matter when it happened or where you're at in your healing journey. Reaching out is an act of strength — and part of self-care.

When you're ready, we're here to listen.
#MensHealthWeek #MentalHealthMatters #YouAreNotAlone #STARCentreSupport #SelfCareIsHealthCare
🌍 Want to see how our prevention team is making an impact in the community?
📍 Follow their work in real time on our interactive map:
👉 www.starcentreayrshire.org/prevention-tracker

#CommunitySupport #PreventionMatters #MakingADifference #STARCentre #Ayrshire #PreventionInAction
Pride is powerful & political. 🌈  At The STAR Centre, we believe every survivor deserves safety & support, no matter their sex, gender or sexuality. We’re here. We believe you. We stand with you. 🏳️‍⚧️ 🏳️‍🌈
#AnyBodyAnyTypeAnyTime
Yesterday was #MHDay2025! At The STAR Centre, we recognise that everyone's menstrual cycle affects them in unique ways. 🌺 From physical symptoms like cramps and bloating to emotional shifts that can impact your mood, it's essential to listen to your body and give yourself the care you deserve during this time. Don’t hesitate to take time for self-care during your period. Whether it's a warm bath, indulging in your favourite snacks, or simply taking a break from your routine, prioritise your well-being. 💖 

Remember, self-care is not selfish; it's necessary! Share your favourite self-care tips below! ⬇️ #MenstrualHealth #SelfCareMatters #ListenToYourBody
Loading