Breaking up can be a really devastating event in your life. When you are emotionally, financially, and physically invested in someone, separating from them can be a truly heartbreaking series of events. The longer and more tangled you are with them, the more of your life that is disrupted and has to be changed. 

One part of your life that my be particularly disrupted is your sleep. Post-breakup insomnia is a series issue. Not only are you going through this emotionally distressing time, but you are becoming sleep deprived. Sleep deprivation has its own set of consequences, including mood dysregulation, lack of attention, focus and memory, and reduced optimal functioning. Add a break up to that, and getting through the day may seem practically impossible. 

Continue reading for some tips to help you get a good night's sleep, even if you are going through a heartbroken time. 

Change your environment 

The hardest part about sleeping in the room you used to share with someone is that everything in that room reminds you about them. The pillow, a picture, a spot in the room where they used to leave their shoes. Anything can be a reminder and can make it hard to sleep in there without becoming overwhelmed by sadness. 

Change some things around so you are not constantly reminded of that other person. Move your furniture around, or if you can, get new furniture. Even a fresh set of sheets that don't smell like your ex can be a move in the right direction.

Spoil yourself 

While going through a break up, you can definitely spoil yourself a bit. Sometimes in relationships, we get so absorbed in being a good person that we forget to take care of ourselves. But, treating yourself to the little things can trigger the release of dopamine - a neurotransmitter that releases happy feelings. Small treats like a new hairdo, a small shopping spree for the items you have been dreaming about, an expensive meal, anything that makes you feel that boost of happiness. 

Avoid medication 

Medication may sound like a great solution when you can't get to sleep. Sleeping pills, alcohol, and sedative drugs may sound like a great fix to a "short-term" problem. However, you may actually be kickstarting a dangerous habit while still not dealing with the root of the problem. 

It's better to use other methods of coping such as exercising, meditating, essential oils and mental health services. Writing in a journal can also be a positive coping skill as you can release pent up feelings, energy or stress before its time to go to bed. If you want long-term solutions then you are going to have to find some sustainable and healthy habits to help you overcome that hurt. 

Employ healthy sleep behaviors

Healthy sleep behaviors are crucial to helping you get a good night's rest, even in the face of heartache, strife, anxiety and depression. Healthy sleep behaviors are one of the best ways to overcome sleep problems.

Healthy sleep behaviors include a good sleep routine, an optimal sleep environment, and a calm and relaxing mind before going to bed. Your sleep routine and environment can both contribute to a relaxed mind. Some great sleep routine ideas include meditating, stretching, hanging out with your family, reading, journaling, taking a warm bath, and anything else that can help get you ready for bed. 

An optimal sleep environment is important, as you need to sleep in cold, quiet, and dark rooms. If you live in a city where there is a lot of sound and light, then it may be worth it to invest in some sleep accessories like a sleep mask, white noise machine, and any other device that may help counteract any potential disruptions. 

Getting into the routine of doing these things every night can not only help take your mind off of your relationship, but can also set you up for a long future of good sleep, even after you heal from the pain of the breakup. 

If you find that your sleeping issues persist far beyond the end of your relationship, then you may have deeper issues than just sadness. Please click the orange button to take a free online sleep test and speak with one of our sleep health professionals. 

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