Sleep & Grief

 Why Is Sleep Important?

A couple reasons:

1.     Emotional regulation

·      Sleep loss has an impact on our mood becoming negative, behavioural problems, and impulsivity

·      Chronic sleep loss is linked to higher rates of depression and suicidal thoughts

2.     Cognitive performance

·      Sleep loss has an impact on learning and memory

3.     Health

·      Sleep loss can weaken the immune system and impact the poor food choices we make  

·      Sleep loss has an impact on the body being able to heal and grow

4.     Safety

·      Sleep loss has an impact on reaction times and alertness

Sleep and Grief

Poor sleep is common after loss and trauma in children and adults. You may be having difficulty initiating sleep, maintaining sleep, or feeling rested after your sleep. It is essential to understand the importance of sleep in your life. Here are some sleep tips that may improve your sleep and reduce the risk of your sleep disturbance becoming chronic. If you are concerned about your sleep, please contact your family physician.

Sleep Hygiene Tips

1.     Make the time for sleep

2.     Try to keep a regular sleep schedule and follow a bedtime routine

3.     Provide the environment for sleep

·      Limit distractions

·      Room temperature (avoid extreme temperatures)

·      Keep the room dark

·      Reduce stress before bed (e.g., meditate, journal)

·      Avoid substances with stimulants close to bedtime (e.g., caffeine, nicotine)

·      Avoid cell phones and TV use before bed. The blue light from electronics can reduce your body’s process of falling asleep and the content from those devices may increase stress or excitement.

·      Avoid naps in the late afternoon and evening

•       Naps are very helpful in reducing the negative consequences of sleep loss. The best naps have a duration time shorter than 20 minutes or approximately 90 minutes.

·      Use comfortable bedding (mattress, pillow, sheets)

·      Understand your fluid intake levels and how that intake can make you wake up to use the washroom

·      Avoid heavy meals before bed and foods that cause indigestion issues

·      If you are in bed and can’t sleep:

•       Get out of bed

•       Don’t stimulate the brain with anything engaging or challenging (e.g., read or meditate)

•       Keep the lights dim and head to bed when you are ready

Other Changes in Sleep

1.     Sleep disorders may occur more often, since some precipitating factors are stress and sleep deprivation (e.g., sleep paralysis, night terrors, bed wetting)

2.     Nighttime triggers of grief (e.g., an empty bed or lost routine)

·      May need to change your sleep routine (e.g., sleep in a different location)

3.     Dreams and Nightmares (aka Grief Dreams)

·      Nightmare may cause someone to be afraid to go to sleep

4. Not wanting to sleep alone

5. Begin to sleep more