Tips for good sleep

Having disturbed sleep patterns may be a part of our grief response, so here are some tips people have found helpful.

Maintain a regular bed and wake time schedule including weekends.

Try to keep to a regular time of sleeping and waking. This helps your body switch on its ‘body clock’ to register a good sleep routine.

Establish a regular, relaxing bedtime routine, such as soaking in a warm bath or hot tub, and then reading a book or listening to soothing music.

Developing a relaxing nightly routine away from bright lights, gives your body cues that it is time to slow down and sleep. This helps separate your sleep time from activities that can cause excitement, stress or anxiety, which can make it more difficult to fall asleep, get sound and deep sleep, or remain asleep. Avoid activities before bedtime like working, paying bills, playing in competitive games, family problem solving, stimulating conversations, reading intense novels. Soaking in hot water (hot tub or bath) before going to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation. Avoid exposure to bright lights before bedtime. The light gives cues to your brain that it is time to wake up.

Create a sleep environment that is dark, quiet, comfortable and cool.

Design your sleep environment to create the conditions you need for sleep: cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, light and a dry or hot environment. Consider using black out curtains, eyeshades, earplugs, ‘white noise’ humidifiers, fans and other devices.

Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. Have comfortable pillows and make the room attractive and inviting for sleep.

Use your bedroom only for sleeping.

Don’t train your body to think this is a spot for talking on the phone, watching TV, playing on computer etc. Use your bed only for sleep to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, take it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.

Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom. Although some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of their bedtime routine.

Exercise regularly.

It is best to complete your workout at least a few hours before bedtime. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. A cooler body temperature helps us sleep better. Finish your exercise at least 4 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

Stay away from caffeine and nicotine at least 4-6 hours before bedtime.

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, milo, soft drinks, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine.

Avoid alcoholic drinks before bed.

Alcohol robs you of deep sleep and REM sleep, keeping you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off.

Avoid daytime napping

Daytime napping solves only a short-term problem to fatigue, and it can contribute to the long-term development of insomnia at night, by disrupting normal sleep-wake rhythms. However a short after lunch nap may refresh you, which may help you to be more relaxed, which in turn may help you to sleep better at night. But complete it before 2pm.

If possible avoid medicines that delay or disrupt your sleep.

Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.

Have the right sunlight exposure.

Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day.

Other helps:

 

• Having soft music on in the bedroom may be relaxing.
• Natural herbal sleep aids are available and worth trying.
• A notebook or journal beside the bed to write in, can stop things going over and over in your mind.
• Picture a peaceful scene that is restful. A quiet place – an image that induces restfulness and allow yourself to drift off.

 

If problems with sleep disturbance still persist see your GP. When our sleep patterns are upset by the shock of the death of a loved one, sometimes a short course of sleep medication can help the body clock reset and settle back into better sleep patterns.