Wednesday, November 11, 2026 is Veteran’s Day. In 1918, on the 11th hour of the 11th day of the 11th month of the year, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in World War I. This date became a federal holiday in the United States in 1938, a day set aside to remember with gratitude, those who sacrificed to our freedom.
It is well known that many Veterans have suffered greatly, mentally and physically from their service. Sleep disorders, often associated with other mental and physical problems, are among them. In fact, 2 in 5 (40%) veterans report problems with sleep compared to 30% of adults in the US.
According to recently released CDC data, nearly 13% of American adults used some type of sleep aid most days or every day in the past month. That includes prescription medications, over-the-counter medications and supplements, and marijuana or CBD products.
Despite being completely exhausted, your body hurts, your eyes are heavy, you finally get into bed, and suddenly your brain has decided that now is the appropriate time to think about everything. Tomorrow. Something you forgot to do. Something you said five years ago. The grocery list. That one weird noise in the house. Unfortunately, sleep is not always as simple as being tired.
Sleep is important to overall mental and physical health and well-being. While we sleep, the body is still working. Sleep supports memory, immune function, metabolism and recovery. Researchers are also continuing to learn more about how sleep may help the brain clear metabolic waste products. A recent review in Physiology looked at the relationship between sleep and the brain's glymphatic clearance system, which is involved in moving metabolic waste out of brain tissue. Sleep, particularly deeper stages of sleep, appears to play an important role in this process. Your brain does not just shut off for the night. It changes gears.
New research in the area of sleep is encouraging. Dr. Richard Miller is working with veterans and active-duty military personnel practicing Integrative Restoration, or iRest, a modern adaptation of the ancient practice of Yoga Nidra. His work has been studied in military and veteran populations, including people experiencing symptoms related to post-traumatic stress. In one feasibility study, veterans with combat-related PTSD participated in iRest and described improvements in areas including relaxation and well-being, although larger studies are still needed.
The beauty of iRest is that it does not ask you to force yourself to sleep. It asks you to lie down and rest. Yoga Nidra is often translated as "yogic sleep," but it is not meant to replace actual sleep. Think of it more as guided deep relaxation which incorporates some of the principles of Progressive Muscle Relaxation (PMR). You lie comfortably, usually with your eyes closed, and listen to someone guide your attention through different areas of your body. If your mind is already racing, trying to guide yourself through relaxation can feel like one more thing you have to do correctly. An audible voice gives your mind something gentle to follow. You might begin at your toes and simply notice them, letting them soften.
Move into the feet and ankles, slowly up the shins, over the knees and through the thighs. Let your hips settle, your pelvis, your abdomen rise and fall with each breath. There is nothing you need to hold in right now. Let your shoulders sink into whatever is holding you—the bed, the floor, or the couch. Allow your neck to lengthen as it rests. Notice the back of your head, your chin and your jaw. Feel the space around your shoulder blades, then move your attention over your ears, temples and forehead.
And then slowly, almost without trying, release through the eyelids, let your tongue release from the top of your mouth, allowing your lips to gently part. Maybe you will fall asleep. Maybe you don't. Either way, your body has had an opportunity to stop bracing for a minute. Yoga Nidra and iRest are not replacements for sleep, medical care or treatment for PTSD.
Meditating may not be comfortable for everyone, particularly some people with trauma. But as a non-drug approach to relaxation, guided meditation may be another option worth exploring for people who struggle to settle down at night. We spend a lot of time trying to make ourselves sleep. Maybe sometimes the better place to start is smaller; practice resting. Begin with your toes. And see what happens next.
iRest 36 min guided meditation link:
Varying lengths iRest guided meditation link: https://shop.irest.org/pages/try-irest-n
SOURCES: National Institutes of Health, National Center for Health Statistics,Transforming trauma: a qualitative feasibility study of integrative restoration (iRest), Yoga Nidra on combat-related post-traumatic stress disorder.
Guest Columnist: Shelby Yeakel is a Physical Therapist Assistant and Doctor of Physical Therapy Student at Mackarey Physical Therapy. She is a certified yoga instructor and proudly served our country as a United States Marine from 2014 to 2017.
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This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
