Essential Tips For Dealing With Insomnia After A Loss
Coping with grief is never easy for anyone. Apart from the emotional toll, there are also various physical side effects that one may experience. Insomnia is perhaps one of the most frustrating symptoms that can prevent you from falling asleep even when you are already tired. Insomnia may be considered a common grief reaction but it should never be ignored and needs to be tended to mindfully. If you are experiencing this problem, here are some essential tips for dealing with insomnia after a loss.
Exercising in the Day
Exercising during the day can help with disturbances in sleep patterns. If you feel tired, choose an exercise that will not overexert your physical abilities. Yoga or meditation can help your body to find its way back into equilibrium. Taking a hike or stroll will expose you to natural light which will further enhance your sleep pattern. Do not take part in vigorous exercise after dark.
Avoiding Alcohol and Caffeine after 3PM
Even though alcohol can help aid sleep right after it is consumed, The National Sleep Foundation states that it may also disrupt the second half of your sleep once the alcohol is metabolized by your body. Caffeine is obviously the antidote to sleep. Increase your water intake during the day and if you must consume caffeine, keep it to at least an hour before you go to bed.
Going for a Massage or Bodywork
Therapeutic bodywork can include reiki, massage, acupuncture, or yoga. These activities can help your body relax so it can balance back your system. This will enable you to achieve better sleep at night. Some people may even feel the effects of relaxation kicking in while the bodywork is happening which may cause them to fall asleep right there and then.
Building a Sleep Sanctuary
Sleep experts recommend that the bedroom only be used for sleep. Avoid using electronic devices or watching television in the bedroom. You may also set the thermostat to 65° to 68° to help your body relax. You may also wish to de-clutter your room and include scents, relaxing artwork, and comfortable bedding to transform your bedroom into a sleep-approved space.
Turning Off Electronic Devices 1 Hour Before Bed
Avoid watching television or using the computer or phone one hour before you head to bed. Make sure that your room is dark enough to not cause any disturbance. Studies have shown that the blue light emitted from screens can contribute to alertness, thus preventing us from having a good sleep.
Keeping a Grief Journal
Journaling your grief can help you to externalize your thoughts and emotions. It can provide an avenue where you will be able to discontinue your thoughts and emotions. Journal at least 30 minutes before going to sleep and visualize that you can pen everything down to release all your thoughts and emotions. A sleep journal may also be helpful for when you wake up in the middle of the night due to certain thoughts or emotions.
