Grief can affect us in many ways; physically, emotionally, and mentally. One area often impacted by grief is sleep. When dealing with a loss, you may find it hard to fall asleep, stay asleep, or even feel fully rested. The fatigue that comes with grief can be profound, leaving you drained in every way possible.
Sleep can also become a coping mechanism. For some, the heavy emotions of grief may lead you to sleep more as a way to escape or to manage the day-to-day. However, if you’re noticing that you’re sleeping excessively, it might help to start a sleep diary to keep track of your sleep patterns and help identify any trends.
The Connection Between Grief and Sleep
When you’re grieving, your sleep is often disrupted, and when sleep is poor, it can make the grieving process even harder. Sleep and emotional resilience are closely tied; when you’re not well-rested, emotions tend to feel more intense, and coping with grief can feel overwhelming. Likewise, a lack of sleep can hinder mental clarity and decision-making, making it even more challenging to manage the practicalities that often come with a loss.
Six Tips for Improving Sleep While Grieving
Create a Routine: Consistency can be comforting during tough times. Stick to a bedtime schedule, turn off screens before bed, and keep your bedroom dark and quiet. These small actions signal your body that it’s time to wind down.
Get Moving: Grief can make us feel stuck, both mentally and physically. Physical activity like walking or stretching can work wonders for your mental state and support better sleep. Exercise relieves stress, releases endorphins, and helps regulate your sleep-wake cycle.
Eat Nutritious Foods: During grief, it’s easy to neglect basic self-care, including nutrition. Eating well and staying hydrated can help stabilise your mood and provide the energy you need to handle challenging emotions.
Limit Alcohol and Caffeine: It may be tempting to reach for a drink to relax or caffeine for an energy boost, but alcohol and caffeine can interfere with sleep quality. Try to limit or avoid these, especially in the late afternoon.
Reach Out for Support: Sometimes, the best comfort is in the company of others. Talking with friends, family, or a support group about your feelings can lighten the emotional load. Sharing your grief often makes it easier to cope and can provide insights into how to navigate this difficult time.
Get Plenty of Rest: Remember, it’s okay to take it easy and rest more when grieving. Stick to your normal routine as much as you feel comfortable.
Grief and sleep are connected in many ways. Sleep can help you navigate the difficult emotions of grief and start to rebuild your strength. While the pain of loss can make sleep feel impossible or, at times, all-consuming, finding balance is key. Good sleep is more than just rest; it’s a tool for healing, providing your mind and body with the resilience needed to process, cope, and eventually move forward.
Remember that there’s no right or wrong way to grieve and struggling with sleep is common. Be gentle with yourself and make small changes that support your health. Over time, with patience and self-care, you’ll find that restful sleep can become a source of comfort, helping you restore your energy and face each new day with a bit more clarity.
