When you can't sleep
Being awake at night in the days after a death is a very common reaction. There is no need to try to "force" sleep. A few steps that can help the body settle:
- Dim the light. Leave this screen dark, or put the phone an arm's length away.
- Breathe slowly. Four seconds in, six seconds out, ten times. Guided breathing
- Write the thought down. A thought that keeps returning – write it on a piece of paper. It will wait for the morning.
- Get up for a moment. After about twenty minutes awake, get up, drink some water, sit in dim light, and return to bed when you feel tired.
- Remind yourself: one night without sleep does no harm. The body will catch up.
A wave of sadness, longing or fear
Waves like these sometimes come precisely in the quiet of the night. They rise, reach a peak – and fall. You can try the 5-4-3-2-1 exercise, or wake someone close. It is fine to wake them.
General information, not a substitute for treatment. If sleep problems continue for weeks, it is worth seeing your family doctor. The content is under professional review.