By Julie Morris

After losing a loved one, sleep can be hard to come by. There are ways to reclaim it. During this impossible time, you may benefit from writing nightly letters to your loved one, meditating, seeking therapy, or updating your surroundings. Read on for some insights from My Best Choice Today.

Write a Nightly Letter

According to a neurologist at the University of Maryland, journaling can be meditative. A journal isn’t just a place where you can write down your thoughts, feelings, and memories, it’s somewhere you can work out what’s going on with you internally.

With this in mind, try writing a letter to your loved one each night before bed. Share what happened in your day, a funny joke you heard, a conversation you had about them, or something that made you think of them. It can make you feel more connected to them. If you’re not into letter-writing, just journal. Try prompts like:

  • A comforting memory of my loved one is…
  • Today, I am really missing…
  • I feel most connected to my loved one when…

Whatever is brewing inside you, write it out.

Limit Your Caffeine Before Bedtime

Limiting or avoiding alcohol and caffeine intake in the hours leading up to bedtime is important for getting to sleep and staying asleep. Keep in mind that for caffeine, even innocuous-seeming drinks like ginger ale can have enough caffeine to keep you awake. So be aware of what’s in your beverages, and choose other drinks like water or milk.

Incorporate Meditation into Your Nightly Routine

It’s estimated that nearly one in six Americans practices meditation. It can help with insomnia, or hyper-arousal in the brain. This essentially means your brain can’t shut down at night. Meditation brings quiet and stillness to both body and mind at a time when your brain may constantly be racing with feelings of grief. It allows you to separate yourself from these negative thoughts and feelings, if only for a few minutes.

When nighttime rolls around and you’re ready to practice, find a quiet place to sit or lie down. Close your eyes and focus on your breathing: in, out, in, out. Your mind will try to pull you into a spiral of your negative thoughts, but every time it does, bring your attention back to your breath. However many times your brain tries to wind itself back up, just keep going back to in, out, in, out. As your mind settles, your body will begin to relax. Keep yourself in this calm state as you prepare for sleep, and utilize deep breathing to re-relax your body (if needed) once you’re in bed.

Of course, setting up your bedroom for optimal sleep is essential. Try incorporating blackout shades, a white noise machine, soothing acoustic music on low, and especially comfortable, breathable linens (this option could be useful). Settling down into comfy sheets and on a soft pillow sets the stage for quality rest.

Give Therapy a Try

Sometimes, grief is too much to handle on your own. If your insomnia doesn’t let up, your depression becomes too overwhelming, or you struggle to complete everyday tasks, you should consider seeking mental health support. Having an outlet to talk out your experience can do wonders for calming your mind for sleep each night.

Because you may feel too overcome with grief to even leave the house, consider online options for therapy. Virtual therapy is secure and private, and the convenience of doing it from home can take a load off of your back. There are a wide variety of therapists available, with some even offering a free consultation.

Sort Through Items and Update Your Surroundings

Your bedroom’s physical environment can have a major effect on your ability to sleep. The presence of some of your loved one’s items may bring you comfort, others may cause pain. It may be time to sort through these items. And as Next Avenue explains, when it comes to going through your loved one’s belongings, there are no set rules.

If you come across an item too beloved to part with, it’s OK to hold onto it until you take any further steps. For the time being, set it aside with similar objects. If you feel it’s necessary to be even more far removed from these objects and have the money, you may want to invest in a storage unit. 

It may feel like grief is taking over your life, but it doesn’t have to steal your sleep. Try methods like writing a nightly letter, meditating, seeking therapy, and rearranging your surroundings to aid in your quest for a more restful night.

Photo by Freepik

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