Grief is an intense, often overwhelming experience that touches every part of our lives. So, if you have recently lost someone you care about, it is not unusual to find that getting a good night’s sleep has become a challenge.
It can take a heavy toll on both our emotional and physical well-being. Causing the mind to churn with thoughts and memories, making it tough to relax and fall asleep. Additionally, the body’s response to stress can also interfere with our ability to get a good night's sleep.
Types of Sleep Issues
Grieving individuals can experience a variety of sleep challenges:
● Insomnia: It can be really difficult to fall or stay asleep when your mind is busy processing loss and sadness.
● Hypersomnia: You might find yourself sleeping more than usual, either as a way to escape or because emotional exhaustion has taken its toll.
● Irregular Sleep Patterns: Your usual sleep routine might become out of whack, leading to inconsistent sleep-wake cycles and circadian disruption.
The Science
It is well established that losing a loved one is one of the greatest stressors we can experience with studies showing that the stress hormone, cortisol, can be elevated for up to six months post bereavement. This increase of cortisol often makes it harder to fall asleep, stay asleep and get back to sleep after waking during the night. Therefore the combination of poor sleep and emotional exhaustion can leave us feeling drained, even after what should have been a full night’s sleep.
What can you do?
Getting enough rest is crucial when you’re grieving, and below are some simple tips that will help you improve your sleep:
● Establish a Bedtime Routine: Having a consistent routine can signal to your body that it’s time to wind down. Consider activities like reading, taking a warm bath, or practising gentle stretching before bed. This doesn’t have to be complex - all that is required is a simple routine which you can do most nights.
● Create an Optimum Sleep Environment: Make sure your bedroom is a haven for sleep - keep it dark, quiet, and cool. Comfortable and breathable bedding is also an important consideration.
● Practice Relaxation Techniques: Techniques such as breathwork, meditation, or stretching can help calm your mind and body, making it easier to drift off to sleep. Yoga Nidra, a form of non-sleep deep rest, is also ideal during these challenging times.
● Limit Caffeine and Alcohol Intake: Try to avoid these, especially in the hours leading up to bedtime, as they will interfere with sleep.
● Seek Support: Don’t hesitate to reach out to friends, family, or support groups. Often, talking to someone can alleviate some of the stress and make it easier to sleep.
Do you need help?
If you are worried about your sleep issues, are struggling with sleep three or more times per week or your daily functioning is impacted, it is time to seek professional help. A sleep coach, therapist, or counsellor can offer guidance and support tailored to your specific situation, helping you navigate both your grief and sleep challenges.
Remember, prioritising sleep is a vital part of your healing journey. Implementing these coping strategies can help you find some much-needed rest. And if you need it, professional help is always available to guide you through this tough time.
~~~~~~~~~~~~~~~~~~~~~ The author, Carla, is a compassionate Adult Sleep Coach dedicated to helping individuals navigate the challenges of grief and reclaim restful sleep. With a deep understanding of the profound impact of losing a loved one, Carla combines her extensive knowledge with genuine empathy and care. After experiencing the heartache of losing both her parents in their 60s, she is uniquely equipped to support others in their journey towards healing and well-being. Carla's passion lies in guiding people towards healthier, happier lives, one peaceful night at a time. To learn more about how Carla can support you, please visit her website Ora Sleep Coaching or Instagram @OraSleepCoaching *Assess your current sleep health by completing this free Sleep Quiz.
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