Strategies for Mind and Body
By guest blogger Sara Bailey
www.thewidow.net
People manifest grief in many different ways. Usually, these manifestations are healthy expressions of deeply felt emotion, which is a natural part of the grieving process. However, sometimes they can be destructive responses that require attention before they cause lasting physical or psychological damage. Restlessness at night is a common reaction to grief, and the ensuing sleep deprivation is a dangerous problem that affects the mind and body in many different ways. It leaves you vulnerable to illness, unable to focus during the day, and susceptible to severe mood swings. For someone trying to pull their life back together after a crippling emotional loss, sleep deprivation is the last thing you need.
Journal It
Many of us find it difficult to verbalize strong feelings, but it’s actually very important to the healing process. Keeping a “grief journal” lets you express your innermost thoughts and feelings without having to experience the discomfort and awkwardness of discussing them aloud. Try recording your thoughts an hour or so before bedtime — and don’t hold back: Expressing deep grief in any form is cathartic, but it can also be tiring. Journaling right before you go to bed can make it easier to wind down and get to sleep. Think of it as pouring everything out on the page, leaving nothing to agonize over. Consider keeping paper and pen on your nightstand in case something occurs to you that you want to capture before falling asleep.
No Stimulants
Avoid the temptation to use alcohol at night before bedtime. It can make you sleepy, but it also disrupts the most important part of the sleep pattern, leaving you feeling groggy and unrested during the day. Above all, don’t drink coffee or anything else that has caffeine; instead, consider giving warm milk a try. It sounds cliche, but it can really help!
Work Out
Exercise is often overlooked as an antidote to insomnia. Many people don’t exercise, believing they just don’t have the time, even though 15 minutes a day can make a marked difference. Make time for a quick walk or go for a run on your lunch hour. It’s a good way to process your thoughts while working off stress and helping prepare your body for sleep. Also, regular exercise establishes a daily rhythm your body will get used to and benefit from at bedtime.
Healthy Self-Care
Be mindful of your sense of well-being and the need to indulge in self-care activities that just make you feel good. It could be anything from a much-loved movie to reading a book at your favorite coffee shop or going antique shopping with a friend. If you love it, be sure to make time for it as often as possible. The positive benefits may surprise you!
A Sleep Haven
Think of your sleep space as a haven from the world, a place for you to heal and regain the strength that grief has taken away. If you’re having a hard time getting to sleep, remove all the screens from the bedroom — that includes computers, TVs, and handheld devices, which give off a soft blue light that can trick the brain into thinking it’s time to wake up. Add blackout shades to keep the light out, and use a white noise device or sound app that gives off a restful sound. And don’t forget to check your mattress. If it’s lumpy and uneven, it may be time for a new one.
If there’s ever a time to indulge yourself in self-care, it’s after the loss of a loved one. People sometimes experience guilt along with deep sadness, which can be a powerful combination when you’re trying to sleep at night. Be sure to emphasize things that produce happy thoughts and secure and establish a regular bedtime routine to get your body back into the habit of sleep.
Image courtesy of Pixabay.com
