Rainbow Therapy Tools Guide to Sleep After Trauma

A supportive toolkit for reclaiming rest—at your pace

This isn’t your typical sleep guide.

Rainbow Therapy Tools Guide to Sleep After Trauma is a gentle, down-to-earth companion for anyone whose nights have been shaped by stress, trauma, or overwhelm. Written in a warm, informal tone—as if you're chatting with a kind, understanding friend—this booklet offers practical, flexible tools to help you rebuild your relationship with rest.

You’ll find soothing, trauma-informed strategies for:

• Understanding why sleep feels so difficult right now

• Creating habits and routines that feel manageable, not rigid

• Calming your body and mind with techniques that meet you where you are

• Coping with nightmares and night terrors in kind, empowering ways

• Supporting sleep through food, movement, light, and self-care

• Using gentle journaling and creative prompts to reflect and reconnect

Each section is intentionally inclusive of LGBTQIA+ and neurodivergent experiences—because rest should be safe and accessible for everyone. Whether sleep feels like a distant dream or you’re just looking for ways to improve your bedtime routine, this booklet is full of supportive ideas to try (and permission to ignore the ones that don’t fit!).

There are no rules. No perfection required. Just tools, prompts, and encouragement to help you rediscover rest in a way that’s soft, slow, and entirely your own.