Let’s talk about sleep! As we all know, sleep is incredibly important to our well-being, but even in the best of times, it can be challenging for some of us to get enough sleep. And grief can sometimes make sleep even more challenging…but it also becomes even more vital to get enough rest in grief! Following some of the basics for sleep hygiene can make a big impact on how well you sleep. Here are some of our top tips:
1. Pay attention to sound and light. Are you trying to sleep in an environment with a lot of light? Even small sources of light (such as a plugged-in electronic device) can make a big impact on how well you sleep. Minimize light in your room; consider investing in blackout curtains. And make sure the room is quiet too! If you are unable to make the room quieter, consider earplugs or a white noise machine.
2. Give yourself a bedtime. Set a time each night when you plan to be in bed, trying to fall asleep. You might decide the bedtime based on when you need to get up. For example, if you need to get up at 6:00 am, 10:00 pm might be a logical bedtime so that you can attempt to get close to 8 hours of sleep. Having a set bedtime can help you not only to have a more predictable routine but will likely give you more time in your bed, thus hopefully resulting in more Zs. And of course, if you want to go to bed before your bedtime, that is perfectly acceptable!
3. Wind down before bedtime. Once you have your bedtime set, figure out how much time you need to wind down. Watching an action-packed movie right before you plan to go to sleep is not usually the best way to drift off quickly. Using a phone right before bed is also typically not the best way to relax. Plug that phone in and put it away! Consider a bubble bath, a hot cup of tea, or a relaxing book to help your body and your mind calm enough to ease into sleep.