How to Sleep when You Are Grieving

If a recent loss has taken a toll on your sleep schedule, you’re definitely not alone. As you grieve, simple tasks like sleeping can feel incredibly challenging. Don’t worry. We’ve put together some simple tips and tricks you can add to your daily routine, which may make it a little easier to get a good night’s rest as you grieve and heal.

Method 1
Method 1 of 12:
Journal your thoughts.

  1. Image titled Sleep when You Are Grieving Step 1
    0
    2
    1
    Jot down any upsetting or overwhelming thoughts. As you grieve, it’s completely normal to lie awake at night with racing thoughts. Don’t push these thoughts and feelings away; instead, turn a notebook into your “grief journal,” where you can write down everything that’s on your mind.[1]
    • You might write down a memory you can’t stop thinking about or record all your thoughts and feelings.
    Advertisement

Method 2
Method 2 of 12:
Get some exercise.

  1. Image titled Sleep when You Are Grieving Step 2
    0
    4
    1
    Exercise can help wear you out. During this difficult time, post-workout exhaustion might help you get a good night’s sleep. Exercise also creates endorphins, which may help you feel a little better.[2]
    • Endorphins are chemicals that can boost your mood and well-being overall.
    • Simple activities like hiking, going up stairs, or playing a game of Frisbee are great ways to get exercise.[3]

Method 3
Method 3 of 12:
Create a sleep sanctuary.

  1. Image titled Sleep when You Are Grieving Step 3
    0
    10
    1
    Make your bedroom as cozy and relaxing as possible. A comfortable sleeping space can help you catch up on your zzzs. Pick out soft, snuggly bedding and pillows, and check that your mattress is comfortable. Set the temperature in your room between 60 and 68 °F (16 and 20 °C), and turn on a white noise machine if the sound helps you relax. Transforming your space into a sleep sanctuary where you can completely unwind will help you achieve a good night’s sleep.[4]
    • Sleeping with a body pillow might be especially comforting if you recently lost a partner.
    Advertisement

Method 4
Method 4 of 12:
Wind down before bed.

  1. Image titled Sleep when You Are Grieving Step 4
    0
    7
    1
    A relaxing routine can help you cope with unsettling, racing thoughts. Try to calm your mind ahead of time by doing a few soothing, relaxing activities before you go to bed, such as taking a hot bath or reading a good book.[5]
    • Deep breathing, yoga, and meditation are also great ways to relax and unwind.[6]

Method 5
Method 5 of 12:
Turn off your electronics before bed.

  1. Image titled Sleep when You Are Grieving Step 5
    0
    6
    1
    Electronics give off blue light, which makes it hard to sleep. Instead, try stepping away from your TV, computer, phone, or any other electronic device around your home before heading to bed. Limiting your devices might make it a bit easier to fall asleep while you’re grieving.[7]
    • Try using an alarm clock that doesn’t have any blue light, too.
    Advertisement

Method 6
Method 6 of 12:
Follow a sleep schedule.

  1. Image titled Sleep when You Are Grieving Step 6
    0
    6
    1
    Try to get a consistent amount of sleep each night. As you grieve, it can be really hard to get a good night’s sleep.[8] Try to set a regular bedtime for yourself, as well as routine wake-up time, so you can get a full night’s rest.[9] Experts agree that adults should get between 7-9 hours of sleep each night.[10]

Method 7
Method 7 of 12:
Cut back on naps.

  1. Image titled Sleep when You Are Grieving Step 7
    0
    10
    1
    Naps make it hard to follow a consistent sleep schedule. When you take a nap, your normal sleep schedule gets thrown out of whack. If you start to feel drowsy, try staying awake until some point in the evening.[11]
    • Naps are a normal part of the grieving process, especially in the beginning. However, you should definitely cut back if you’re having trouble falling asleep at night.
    Advertisement

Method 8
Method 8 of 12:
Avoid caffeine late in the day.

  1. Image titled Sleep when You Are Grieving Step 8
    0
    6
    1
    Caffeine keeps you alert and can take a toll on your sleep. It can add an extra challenge to your sleep routine, especially if you’re grieving. Try to cut off your caffeine at least 3 hours before you plan on going to bed. This way, it’ll be easier to get some rest.[12]
    • Some research suggests that you shouldn’t drink caffeine within 6 hours before bed.

Method 9
Method 9 of 12:
Reduce your drinking before bed.

  1. Image titled Sleep when You Are Grieving Step 9
    0
    7
    1
    Alcohol is relaxing, but it doesn’t help you stay asleep. Believe it or not, alcohol stifles melatonin, a natural hormone that helps you sleep.[13] You might also feel uncomfortable later on as your liver processes the alcohol.[14] Instead, sip on a cup of hot tea made with chamomile, spearmint, and/or other relaxing ingredients.[15]
    • Unfortunately, even less than 1-2 servings of alcohol can lower your overall sleep quality by almost 10%.[16]
    Advertisement

Method 10
Method 10 of 12:
Try natural supplements and teas.

  1. Image titled Sleep when You Are Grieving Step 10
    0
    7
    1
    Natural remedies can help you relax and fall asleep. Brew yourself a cup of chamomile or spearmint tea, which are known to be relaxing. Melatonin supplements are another natural way to help you catch some zzzs.[17]
    • Always talk to your doctor before taking a new supplement.
    • Lavender sleep sachets may also help you relax and unwind.

Method 11
Method 11 of 12:
Schedule a massage.

  1. Image titled Sleep when You Are Grieving Step 11
    0
    7
    1
    A massage can help reset your body. Massage, acupuncture, reiki, and yoga therapy are all great ways to relax, unwind, and recenter yourself. These treatments can be a great option if you have some trouble relaxing on your own. Before heading to the appointment, ask a friend or loved one if they can drop you off and pick you up, so you can totally unwind.[18]
    Advertisement

Method 12
Method 12 of 12:
Talk to a therapist.

  1. Image titled Sleep when You Are Grieving Step 12
    0
    10
    1
    Therapy is a healthy way to change your thought cycles. As you grieve, you might feel trapped or caught in a wave of anxious thoughts. If you can, schedule an appointment with a therapist—they can help you pinpoint your negative thoughts, and teach you how to think more healthily.[19]
    • If you can’t afford therapy, support groups can also be a great solace.[20]

You Might Also Like

Respond to Condolences
How to
Respond to Condolences
Sign a Sympathy Card
How to
Sign a Sympathy Card
Cope With Your Father's Death (for Young People)
How to
Cope With Your Father's Death (for Young People)
Get over the Death of Someone You LoveHow to Get over the Death of Someone You Love
Deal With a Parent's Death
How to
Deal With a Parent's Death
Deal With a Friend's Death
How to
Deal With a Friend's Death
Cope with Loss and Pain
How to
Cope with Loss and Pain
Cope With GriefHow to Cope With Grief - wikiHow
Deal with the Sudden Loss of Your Mother
How to
Deal with the Sudden Loss of Your Mother
Survive the Death of Your ChildHow to Survive the Death of Your Child - wikiHow
Write a Sympathy Thank You
How to
Write a Sympathy Thank You
Deal With Your Crush's Death
How to
Deal With Your Crush's Death
Cope with a Child's Suicide
How to
Cope with a Child's Suicide
Pay Your Respects when Someone You Know Dies
How to
Pay Your Respects when Someone You Know Dies
Advertisement

References

  1. ↑ https://www.taps.org/articles/25-2/grief-and-sleep
  2. ↑ https://powerfulpatients.org/2019/02/12/how-grieving-impacts-sleep/
  3. ↑ https://www.health.qld.gov.au/news-events/news/30-ways-to-get-active-exercise-fun
  4. ↑ https://www.funeralbasics.org/sleeping-tips-grieving/
  5. ↑ https://powerfulpatients.org/2019/02/12/how-grieving-impacts-sleep/
  6. ↑ https://www.sleep.org/sleep-better-when-stressed/
  7. ↑ https://www.taps.org/articles/25-2/grief-and-sleep
  8. ↑ https://powerfulpatients.org/2019/02/12/how-grieving-impacts-sleep/
  9. ↑ https://health.clevelandclinic.org/grief-whats-normal-whats-not-and-13-tips-to-get-through-it/
  1. ↑ https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm
  2. ↑ https://www.funeralbasics.org/sleeping-tips-grieving/
  3. ↑ https://www.funeralbasics.org/sleeping-tips-grieving/
  4. ↑ https://www.funeralbasics.org/sleeping-tips-grieving/
  5. ↑ https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
  6. ↑ https://www.psychologytoday.com/us/blog/animal-attachment/201702/exhausted-grief-cant-sleep-after-the-death-pet
  7. ↑ https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
  8. ↑ https://www.psychologytoday.com/us/blog/animal-attachment/201702/exhausted-grief-cant-sleep-after-the-death-pet
  9. ↑ https://www.taps.org/articles/25-2/grief-and-sleep
  10. ↑ https://powerfulpatients.org/2019/02/12/how-grieving-impacts-sleep/
  11. ↑ https://psychcentral.com/blog/what-to-do-when-you-cant-afford-therapy
  12. ↑ https://powerfulpatients.org/2019/02/12/how-grieving-impacts-sleep/
  13. ↑ https://www.funeralbasics.org/sleeping-tips-grieving/

About This Article

Janice Tieperman
Co-authored by:
Janice Tieperman
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Janice Tieperman. Janice is a professional and creative writer who has worked at wikiHow since 2019. With both a B.A. and M.A. in English from East Stroudsburg University, she has a passion for writing a wide variety of content for anyone and everyone. In her free time, you can find her working on a new crochet pattern, listening to true crime podcasts, or tackling a new creative writing project. This article has been viewed 1,853 times.
1 votes - 0%
Co-authors: 5
Updated: August 25, 2021
Views: 1,853
Categories: Sleep Health | Grief

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Advertisement