Sleep, Mental Health, and PTSD in Veterans: A Holistic Health Perspective

By Tammie Delveaux Rubenzer, , Belly Love Holistic Wellness

Sleep is a cornerstone of physical and emotional well-being, yet for many veterans, it remains elusive. The connection between sleep, mental health, and conditions like post-traumatic stress disorder (PTSD) is profound, and a growing body of research underscores the importance of addressing these issues through a holistic lens. Veterans often carry the invisible wounds of service—psychological and emotional trauma—that can significantly impact their sleep patterns and overall health.

PTSD, which affects a large percentage of veterans, often disrupts normal sleep due to nightmares, hypervigilance, and heightened anxiety. Insomnia and fragmented sleep are common, creating a vicious cycle where poor sleep exacerbates PTSD symptoms, which further deteriorates sleep quality. Sleep disturbances are not merely symptoms, they are also contributors to the persistence of mental health challenges including depression, anxiety, and cognitive decline.

From a holistic health perspective, healing must go beyond symptom management. It involves addressing the body, mind, and spirit as interconnected parts of a whole. For veterans, this means not only treating PTSD and sleep disorders with medication or therapy, but also incorporating practices that restore balance and promote resilience.

One crucial element in this holistic approach is establishing healthy sleep hygiene. This includes creating a calming nighttime routine, limiting exposure to screens before bed, and maintaining a consistent sleep schedule. Simple lifestyle adjustments can help recalibrate the body’s circadian rhythm and improve sleep quality over time.

Equally important are complementary therapies such as yoga, meditation, acupuncture, and mindfulness-based stress reduction (MBSR). These practices have been shown to reduce stress hormones, regulate breathing and heart rate, and foster a sense of inner peace. For veterans with PTSD, such therapies can provide powerful tools for grounding and self-regulation, helping to ease the mind into rest.

Nutrition and physical activity also play vital roles in this integrated approach. Diets rich in omega-3 fatty acids, quality proteins (both plant and animal), brightly colored fruits and vegetables (which contain necessary vitamins and minerals), beans and legumes, and complex carbohydrates all support brain function and mood regulation. Regular physical activity, especially outdoors, can help improve both mental health and sleep by reducing anxiety and promoting the natural release of endorphins.

Social support is another pillar of holistic health. Many veterans feel isolated after leaving military service. Group therapy, peer support networks, and community involvement can create a sense of belonging and safety, essential for emotional recovery and better sleep. Programs that connect veterans with nature, animals, or creative outlets like art and music therapy also offer healing avenues that engage the senses and soothe the nervous system.

Veterans’ health must be viewed through a broader, more compassionate lens—one that recognizes the deep interplay between mind and body, past trauma and present healing. A holistic approach doesn’t just treat symptoms, it fosters a renewed sense of agency, dignity, and hope. Sleep is not a luxury, it’s a fundamental right and a key to healing. By addressing sleep and mental health together, we empower veterans to reclaim their well-being and build a healthier, more peaceful future.

Tammie Delveaux Rubenzer, FNTP, Integrative Nutrition & Holistic Health, and Nutrition Response Testing Practitioner. Owner of Belly Love Holistic Wellness - www.bellyloveholisticwellness.com.