Jan 3, 2020

6 Tips to Treat Insomnia After the Loss of a Loved One

Are you getting enough sleep?

Sleep can be difficult and elusive after the loss of a loved one. The loss of a spouse or child or of a close family member is a top stressor[1], which impacts you both mentally and physically.

Not sleeping well one night, can lead to a pattern of not sleeping well in following nights. If not corrected, poor sleep will result in more nights of poor sleep.

Here are 6 tips to treat insomnia after the loss of a loved one:

1. create a new sleep routine

Avoid caffeine and alcohol close to bedtime. Turn off devices, as the blue light from screens suppresses the release of melatonin, the body’s natural sleep-inducing hormone. Pick a time to go to bed and wake up every day and stick to it. It's not easy, but getting your feet on the floor at the same time each day will help you be able to sleep at night.

2. journal

Write down your thoughts and concerns, to do list, what keeps you up at night, or what you are grateful for that day. Writing your thoughts down helps calm your brain, giving you an opportunity to unwind and express yourself.

3. exercise during the day

Regular physical activity can help promote good sleep. Go outside and get some natural light.

4. get a weighted blanket

Weighted blankets have a calming effect by essentially giving you a hug. Weight blankets simulate deep touch pressure (DTP) therapy, which is a gentle, distributed pressure on the body. DTP increases serotonin, reduces cortisol, decreases pulse rate, and decreases blood pressure, and helps reduce stress and anxiety. A weighted blanket can help help you relax and sleep more deeply.

5. meditate

Meditation is an easy, accessible, medicine-free way to make it easier to fall and stay asleep and improve the quality of your sleep. To calm your mind, begin by closing your eyes, breathing slowly and deeply, directing your attention to your breath as you inhale and exhale. When your mind wanders, bring your attention back to your breath. Try this for five minutes at a time, and gradually meditate for longer periods of time as you get more comfortable.

6. consider a sleep aid

If the behavioral and non-medical treatment options above have not helped, speak to a health care provider who can determine which sleep aid would benefit you. Your doctor will recommend the best type and dose of a sleep aid for you.

Loss of a loved one is a very dark time. You will get through it, but you need to be able to sleep.