I don’t know Sara personally, but she communicated with me last year via the website.  She knows from my site that I am interested in helping people with many different issues, including grief.

As someone who has faced grief, she asked if I would post an article from her website www.thewidow.net about helping people get normal sleep back.  I think this could be a valuable article for someone in the midst of grief.  If that’s you, I hope this helps.

Getting Sleep Back on Track after a Devastating Loss

Grief is difficult enough on its own, but many people find that they suffer from added complications due to sleep disruption. Sleep disturbances are common throughout bereavement, especially for those widowedlate in life or suffering from a prolonged grief disorder. Unfortunately, sleep deprivation exacerbates the symptoms of grief, creating a terrible cycle that puts mental and physical health at risk. To break such a cycle, it’s important to be proactive about creating healthy habits that establish a regular sleeping patternevery night.

A Breath of Fresh Air

Indoor air pollutionis the invisible sleep disrupter. Irritants in the air can exacerbate allergies, asthma, and snoring, which diminish the quality of your sleep. There are a lot of ways to improve air qualityin your home including not smoking indoors, regular cleaning, increasing ventilation, and avoiding products that contain volatile organic compounds. If you want to improve the air quality in your bedroom, it’s also helpful to add a powerful air purifier that filters out pollutantscontinuously, especially if anyone in the home smokes. Not only does it clean air, but these devices also create constant white noise that helps many people fall asleep and stay asleep throughout the night.

Your Sleep Sanctuary

A bedroom should be a comfortable environment that promotes better sleep. Removing anything that doesn’t contribute to a good night’s sleep and curating a relaxing atmosphere is the first step in creating your own sanctuary for rest. This redecorating process is especially helpful for those who lost a spouse or partner that previously slept in the same room.

• Remove televisions, computers, and any other blue-light emitting electronics. These devices create enough light pollution to trick the mind into thinking it’s day, so it doesn’t release the sleep-inducing hormone melatonin.
• Invest in furnishings and linens that are cool and comfortable. Make sure linens are breathable, and you have the best mattress for your particular sleep position. Consider adding blackout curtains to repel outside light pollution.
• Keep the bedroom cool, somewhere between 62 and 68 degrees. A cooler bedroom facilitates better sleep. If your room doesn’t have its own thermostat and you don’t want to turn down the temperature in the entire house, consider investing in a small fan that keeps you cool in your bed while also creating white noise.

Break a Sweat

If you’re having a hard time falling asleep at night, consider what you do during the day. If you’re spending the majority of your waking hours sitting down, it’s time to get up and start moving. Exerciseis essential for human health. We have to expel the energy our bodies create in order to avoid illnesses and issues including insomnia. Furthermore, adding exercise to your routine is a healthy way to deal with difficult grief. While it’s OK to feel sad and depressed during the bereavement process, it’s important to find some solace in healthy activities including working out. When you get moving, your body produces feel-good hormones and neurochemicals that can alleviate feelings of pain and sadness after a significant loss. And when you feel better, you sleep better — so make a plan to break a sweat as soon as possible.

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Grief is complicated and has many side effects including sleep disturbances. If you lost a spouse or partner, your bedroom may be a trigger for memories that make it even harder to get some rest. Making the area where you sleep a clean and conducive place for rest at night is essential. Improve air quality with a powerful air filter to reduce snoring and allergies. Remove electronics and anything that can be distracting at night. Invest in new furnishings and linens that support your specific sleep needs. Keep the room cool by either turning down the thermostat on investing in a fan that also creates soothing white noise. Finally, what you do during the day has a big impact on how you sleep. Exercising every day helps your body release energy so you’re tired at night all the while making you feel better and healthier during this difficult time.