Alaska Sleep Education Center

A Guide To Help You Sleep Better After A Breakup

Posted by Jane Sandwood on Aug 25, 2021 5:51:00 AM

Couple holding two halves of broken heart.

Ending a relationship can take a toll on your physical and mental health, and research shows that it can even affect your ability to fall asleep. Several studies have found that stress is connected to insomnia, and breakups can be highly stressful.

Post-breakup insomnia is real, and this period of sleeplessness can go on for days or weeks. Since lack of sleep can lead to anxiety, depression, lack of focus, and poor health, it's important to find ways to catch some zzz's and learn how to sleep on your own again after your breakup. If you've just ended a relationship, here's how you can improve your sleeping habits, and learn to be comfortable sleeping alone in your room. 

Make some changes in the bedroom

Most women instinctively head to the hair salon to get a new haircut after calling it quits with a partner. According to psychology professor Renee Engeln, making a radical change to your appearance can be a way of signaling that you're about to make a huge change in your life. But apart from changing your appearance, making some changes to your environment may also help you to reclaim your strength, take control of your life, and give yourself a fresh start. 

If you're having trouble sleeping, try giving your bedroom a makeover-- making some changes to your sleeping space may help you re-learn how to sleep alone again now that you're single. Moreover, by making improvements to your room, you may find yourself looking forward to getting some shut-eye instead of lying awake wondering whether your ex will return or reliving memories until dawn. Change can also help you to move on and let go of any feelings that you may still have for your ex. Try getting some new sheets, pillows, and drapes, then move your bed to a different part of your room. You may also want to redecorate or renovate your bedroom if you want a bigger change.    

Spoil yourself a little

During a breakup, it's definitely okay to spoil yourself a little. Treating yourself to little things can trigger the release of dopamine--the feel-good brain chemical--in your body, which can help you to feel happier and more relaxed. Moreover, studies have shown that dopamine is important to keep your body's internal clock from going haywire so you can sleep better at night. If you want to treat yourself, consider investing in a nice set of pajamas, a scented candle, or a new aromatherapy oil diffuser. Not only will you feel better, but these things can also help you get a good night's sleep.

Don't medicate

You may think that reaching for a couple of sleeping pills can help you drift off to sleep. However, taking pills, especially those that haven't been prescribed by a physician, can lead to addiction and other adverse health conditions. Instead of pills, try natural remedies, such as essential oils. You can diffuse lavender or chamomile oil, which can promote relaxation, calm your nerves, and help to induce sleep. You can also exercise late in the afternoon to release pent-up energy and stress or meditate before bedtime. Writing in a journal can also help you if you want to unleash all the negative thoughts and feelings that are bothering you and keeping you from falling asleep.

Going through a breakup is never easy, and it can make falling asleep much harder. But by making some changes to your environment, having a bedtime routine, and being kind to yourself, your post-breakup insomnia will go away on its own and soon, you'll be able to feel better and get a good night's sleep. If sleeplessness persists, consider talking to a therapist to help you cope with your breakup, and don't forget to give yourself enough time to heal.

Divorce is heartbreaking for many. It can cause anxiety and a number of health problems, but sleep is something that you can’t afford to lose out on. The above tips should help most people get a good night’s rest, but if you are still finding it hard to sleep soundly, ask for help.

If stress is keeping you awake at night, you may need some CBT (Cognitive-Behavioral Therapy) sleep help. Alaska Sleep Clinic is the only sleep lab in the state with a Cognitive Behavioral Therapist, Dr. Angie Randazzo.

      Call us today for your free sleep assessment @ 907-357-6700.

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Topics: alaska sleep clinic, divorce, managing stress

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