Moderators KayC Posted May 27 Moderators Report Posted May 27 This morning I received this blog from my friend and website owner, Marty. I thought them handy tips so thought I'd share them: Tips for Coping with Sleeplessness in Grief [Reviewed and updated: May 27, 2024] The best bridge between despair and hope is a good night’s sleep. ~ E. Joseph Lossman A reader writes, “I can't seem to get to sleep until after 3:00. I am tired all day, but I don't seem to be tired enough when everyone else is going to bed. I was having problems before my husband died, but now it is a LOT worse. Benedryl makes me sleepy but it has not helped at all. How long should I let this go on before being concerned?” My response: Disruptions in normal sleep patterns are very common in the first weeks and months of grief. If you're having trouble sleeping, you might try some of the simple methods recommended by experts in accredited sleep centers: Cut back on your caffeine and nicotine intake several hours before going to sleep. Exercise regularly (for 20 minutes at least, three times a week). Avoid self medicating and alcohol which can offer only temporary escape, have serious side effects, can affect motor coordination and mental acuity, may lead to dependency, can magnify feelings of depression and can disrupt patterns of sleep. Use sleeping aids only as prescribed by your doctor, and only as a temporary way to break the cycle of sleeplessness. Condition yourself to fall asleep to guided imagery, using pre-recorded audio programs with soothing music and voice tones. (These are available from your local library, or for purchase online or from your local bookstore. Three I've used myself and highly recommend: Sleep through Insomnia: Meditations to Quiet the Mind and Still the Body, by KRS Edstrom; Sleep Better, by Michael Reed Gach; and A Meditation to Help You with Healthful Sleep, by Belleruth Naparstek. See also Belleruth's article, Guided Meditation for Insomnia.) Find a free version of Belleruth's soothing guided meditation here: Meditation to Help with Healthful Sleep. Avoid going to bed hungry, or after a heavy meal late in the evening. Drink a cup of warm water at bedtime. Sleep with something warm, such as a pet, a heating pad or hot water bottle. Separate yourself from the stresses, worries and distractions of the day. Wind down by reading, or taking a relaxing bath or warm shower before bed. If your spouse is the one who died, sleep on your spouse’s side of the bed; it’s easier if your own side is empty. Put on a night light, but keep your bedroom as cool, quiet, and as dark as possible. Maintain a consistent sleep-wake cycle. Stick to a regular routine; retire and get up at the same time each day, even on weekends. Avoid naps lasting longer than 30 minutes, especially after 3:00 p.m. Establish a bedtime ritual. Cue your body to slow down and relax by preparing for bed the same way each night, and go to bed when you are sleepy. Follow a deep relaxation routine; perform deep breathing exercises in bed. Listen to music that soothes your soul and decreases tension. Visualize being in your most favorite and pleasant place. Associate your bed only with relaxing, sleeping and sexual pleasure – don’t use it for other activities that can initiate or stimulate worries and concerns. UPDATES: Parents and caregivers dealing with sleep-related difficulties in children following the death of a loved one will find guidance in Supporting Sleep Issues in Grieving Children. [January 23, 2024] Sharing her own experience with loss, a physician discusses why grief can cause sleeplessness in Too Sad To Sleep: How To Cope With Insomnia While Grieving a Loss [November 13, 2023] This guide focuses on what seniors, and their caretakers, can do to increase their amount of sleep and promote high quality sleeping: How Seniors Can Sleep Better [February 9, 2023] Grief can impact sleep in many ways. Laura Newcomer counts the ways: Grief and Sleep: How Grief Affects Sleep and What You Can Do About It [January 4, 2022] Eleanor Haley offers tips on how to get better sleep when it becomes a struggle: Grief and Getting A Good Night's Sleep. [September 1, 2021] Dr. Neimeyer answers a widower with sleep difficulty. Grieving and Sleep Problems. [November 9, 2020] With all the uncertainties going on in the world nowadays, it's no wonder people are having trouble getting rest. Sleep During A Crisis "walks you through the steps needed to tackle crises head-on so you can get back to your regular sleep schedule." [August 18, 2020] It's not easy to relax in the middle of the COVID-19 pandemic, but here are some simple tips and techniques that can help. How to Sleep When The World Is Falling Apart [May 25, 2020] The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed. The Health Benefits of Power Naps offers 6 ways to do just that. [January 2, 2020] Why Is My Grief Worse At Night? Some answers and some useful tips offered via What's Your Grief? [November 26, 2019] Sleep expert Julie Lambert of HappySleepyHead shares a comprehensive Sleep Guide for People with Special Needs, Disability [August 12, 2019] In a comprehensive piece for Sleep Reports, Hannah Stephens presents a safe sleeping guide for seniors: Senior Sleep Guide [April 29, 2019] This Digital Wellbeing entry from Google offers "some tech tips and healthy habits that will help you catch more zzzzs (and get better at counting sheep) in 2019": Get more shut-eye in 2019 with help from Google [January 16, 2019] A mattress consumer guide website offers this comprehensive overview of the connection between sleep and general health: Importance of Sleep: An Ultimate Guide to Sleep Health [December 11, 2018] This Purple guide covers how anxiety and sleep are interrelated, change with age, and what you can do to improve both: Sleep Guide for Anxiety [October 26, 2018]. In today's Daily Om, Madisyn Taylor discusses The Importance of Sleep. [September 18, 2018] According to this study, most Americans' conventional bedtime activities aren't exactly geared toward the perfect slumber: Phone Usage at Night. [April 19, 2018] Writer, musician and bereaved dad Mark Hendricks shares research-based coping strategies as well as his own experience with grief-related sleeplessness in When Grief Keeps You Awake: Evidence-based Insomnia Strategies. [April 15, 2018] How To Get A Good Night's Sleep (The Ultimate Guide) explores the reasons behind the current sleeplessness epidemic, the extent to which it can affect your health and well-being, and specific steps you can take to get a better night's sleep. [April 11, 2018] Using his knowledge and expertise as a pharmacist, widower Bryan Taylor offers sound and helpful tips in Learning to Sleep in Grief. [March 16, 2015] If you think napping isn't good for you, think again. Here Star Newcomb identifies The Surprising Benefits of Napping [January 12, 2018] Our friends at What's Your Grief discuss how distressing thoughts and nighttime brooding can interfere with restful sleep in Nightime Rumination in Grief. [December 12, 2017] Sleeplander's useful assortment of guides includes Sleep Better: 10 Ways to Manage Hot Flashes and Night Sweats [September 8, 2017] SleepPro's editorial team offers its new resource, How to Sleep Better -- The Complete Guide [August 29, 2017] Colored Sunrise suggests 10 Tips That Will Help You Learn How To Fall Asleep Quickly and Naturally [May 17, 2017] TIME Magazine offers readers its complete guide to sleep in The Science of Sleep [May 1, 2017] Sleep and Aging - Senior Sleep Guide describes how bodily changes as we age can affect sleep patterns [March 14, 2017] Jennifer Martin and Arianna Huffington explain how to give your sleep environment a makeover in Sleep Problem: My Bedroom Is Broken [June 16, 2016] Sleep specialists share strategies for forming good sleep habits in 6 Tips to Build A Better Bedtime Routine [June 15, 2016] Jason Stephenson offers a beautiful guided meditation for forgiveness, reconciliation and transformation in Before Sleep, Ho'oponopono Affirmation [April 22, 2016] From Cassiobury Court, an informative post by Paul Clarke explaining how consumption of alcohol can negatively impact sleep: The Comprehensive Guide to Alcohol and Sleep [April 13, 2016] Licensed professional counselor and therapist Peggy Haymes recommends Andrew Johnson's sleep hypnosis apps: "Almost all of my clients have used them and found them helpful." Downloads available on iTunes and Google Play [April 8, 2016] Sleepy Deep aims to provide sleep information "so you can learn everything you need to know to get the best possible sleep." Here, Nick offers 23 Tips to Help You Sleep Like A Baby [April 7, 2016] In a piece aimed at college students, Kaeli Nieves-Whitmore of College Raptor says there's nothing like a nap in the middle of the day to make yourself feel better, in The Science and History That Prove Naps Are Amazing (Take More!) [March 25, 2016] Madisyn Taylor of The Daily Om describes the benefits of restorative slumber in The Importance of Napping [November 25, 2015] Belleruth Naparstek of Health Journeys responds to a reader's question, To Heal Her Insomnia, Does She Have to Understand Her Deepest Fears? [November 18, 2015] Seven Ponds Blog suggests tips for Dealing with The Sleeplessness That Accompanies Grief [September 21, 2015] Ariana Huffington shares My Q and A with Michael Braus, akaThe Sleep Doctor [September 8, 2015] Why can't we all just sleep well? Alena Hall reveals The Main Cause Of All Those Sleepless Nights [April 27, 2015] Lindsay Holmes, Healthy Living Editor at The Huffington Post, shares 31 Tips To Help You Sleep Better Tonight [April 20, 2015] The Huffington Post's Associate Editor Alena Hall reveals The Truth About Over-the-Counter Sleep Aids [March 23, 2015] Actor Jeff Bridges is releasing Sleeping Tapes, a new album designed to help you fall asleep. [January 28, 2015] From Sarah Klein on HuffPost Healthy Living, 5 Things No One Tells You About Living With Insomnia [January 22, 2015] Sarah Klein lists 9 Things We Learned About Sleep in 2014 [December 23, 2014] Eleanor Haley of What's Your Grief? explores Grief and Getting a Good Night's Sleep [November 4, 2014] Health and Fitness Senior Editor Sarah Klein offers 37 Scientifically-Backed Tips for Better Sleep Tonight [March 17, 2014] Amanda Chan shares 11 Things We've Learned About Sleep Over The Past Year at HuffPost Healthy Living [March 5, 2014] In Sleep Disturbance, Clinical Nurse Specialist Brenda Hearson describes the causes and symptoms of disturbed sleep, and what you and your health care team can do about it [February 6, 2014] Melanie Haiken offers some answers to a reader's question: Is it normal to wake often to use the bathroom? [November 24, 2013] Bringing sleep (and sheep) to your door, The Caregiver Space welcomes Sasha Carr, PhD as a new monthly contributor with her column, The ABCs of ZZZs for Caregivers [September 23, 2013] Sarah Klein offers 13 Natural Ways To Fall Asleep Without Sleeping Pills [September 11, 2013] If you're comfortable with gadgets and technology, you might consider 5 Sleep Apps to Help You Get More and Better Rest [August 30, 2013] Emily Faherty describes The Surprising Science Behind Sleep and Exercise [August 28, 2013] Huffington Post Healthy Living asks 13 sleep experts, If You Could Only Give One Piece of Sleep Advice, What Would It Be [June 13, 2013] Jan Bruce of meQuilibrium offers 4 Ways to Ensure Better Sleep [June 12, 2013] Here sleep expert Michael Breus shares Napping Tips: 7 Expert Strategies for Maximizing Your Naptime [May 28, 2013]. Has your sleep pattern changed since the death of a child? Sandy Fox shares her readers' ideas here: Sleep Habits After A Child's Death [April 21, 2013] Valerie Reiss offers several useful suggestions and resources in Meditating for Sleep: Beditation 101 [March 30, 2013] After we've adjusted our clocks for daylight saving time, The Huffington Post invites everyone to celebrate an unofficial holiday in Nap Benefits: 6 Reasons to Snooze on National Napping Day [March 11, 2013] Caring.com's Paula Spencer Scott offers 5 Secrets to Great Naps [January 15, 2013] In a slide presentation, Marlo Thomas offers Twelve Tips for Better Sleep [November 13, 2012] Here, Music Therapist Rachelle Norman asks, Can Music Help Me Sleep? [November 1, 2012] In Rethinking Sleep, senior reporter David K. Randall writes in the NY Times, "No one argues that sleep is not essential. But freeing ourselves from needlessly rigid and quite possibly outdated ideas about what constitutes a good night’s sleep might help put many of us to rest, in a healthy and productive, if not eight-hour long, block." [September 23, 2012] Harvard Health Publications responds to the question: Can You Find A Good Night's Sleep at the Drugstore? [September 15, 2012] Elaine Gavalas describes how Yoga Helps Relieve Sleep Problems [August 12, 2012] Harvard Medical School offers 8 Secrets to a Good Night's Sleep [July 21, 2012] Authors of Lost My Partner: What'll I Do? offer their best advice on Getting Through the Night When Sleep Is A Problem [July 12, 2012] Melanie Haiken lists 5 Foods that Sabotage Your Sleep [June 28, 2012] Melanie Haiken identifies problems that can sabotage a good night's sleep: 6 Surprising Sleep Stealers [March 15, 2012] We usually think of winter as the season to hibernate, but Huffington Post reporter Laura Shocker says these shorter days can keep us awake. In this interesting article, she identifies 8 Ways Winter Affects Our Sleep [January 19, 2012] Most mainstream physicians and surgeons don't take sleep seriously enough, argues Dr. Stephen Park, largely because students in medical school don't get enough education on this important topic: Physicians need to wake up to the importance of a good night's sleep [January 9, 2012] Quoting author, health journalist and fellow blogger Ellen Michaud, our friend and colleague Belleruth Naparstek offers more tips on Getting a Better Night's Sleep [August 8, 2011] Waking up too early? Caring.com Senior Editor Melanaie Haiken offers Tips for Five Common Sleep Problems [July 12, 2011] Here Melanie Haiken describes The 10 Biggest Sleeping Problems and How to Fix Them [July 7, 2011] This Everyday Health article by Amy Paturel offers 12 Tips for a Good Night's Sleep [June 14, 2011] Here, Melanaie Haiken describes 5 Foods That Help You Sleep [June 5, 2011] Writing for The New Old Age column in The New York Times, author Paula Span reports on "a quick, effective solution to the insomnia that plagues an estimated 15 to 30 percent of older adults — without drugs, without even needing to consult a physician." A study conducted by a University of Pittsburgh team revealed that learning and following four simple rules produced better sleep in two-thirds of the folks who participated in the research. What worked? Subjects were taught to "stick to a schedule that maximizes one's 'sleep efficiency' — the amount of time in bed you spend sleeping, instead of tossing and hoping that sleep will descend. That involves four rules: Reduce the time spent in bed. Get up at the same time every day. Don’t go to bed until you feel sleepy. Don’t stay in bed if you’re not sleeping." Read the entire article here: Simple Rules for Better Sleep Related Articles and Resources: 6 Breathing Tricks To Help You Fall Asleep Tonight Alcohol Not The Answer Do Herbal Remedies Help With Insomnia? Everything You Need to Know about Insomnia For a Calm Mind: Peaceful Music, Affirmations, Binaural Beats How Post-Traumatic Stress Disorder Affects Sleep Nightmares and Bad Dreams in Grief Sleep for Success! Everything You Must Know about Sleep but Are Too Tired to Ask 2
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