Few things in life can leave an individual feeling more upset than a divorce. Figuring out child custody, dividing up assets and planning the next steps of a new life can increase feelings of stress, anxiety, depression and sadness, among other emotions. All of these can easily result in poor sleep. Poor sleep can wreak havoc on the body, increasing the risk for obesity, heart disease, diabetes, high blood pressure and depression. Memory and concentration are both decreased after a lousy night’s sleep. Plus, you are probably grouchy, too. None of this helps as you work to stay strong for your children and work through the divorce. Try these tips on improving sleep quality to be well-rested and ready to take on the day.
Tips on Improving Sleep Quality
Before you decide to see your doctor about starting medications for sleeping, consider looking into natural remedies. There are many herbs to aid sleep. Calming chamomile teas and warm milk are other popular bedtime drinks to prepare the body and mind for bed. A melatonin supplement can increase the hormone that your body naturally produces to signal your body to sleep. There are many other natural sleep aids you can try to improve your sleep, as well. Be sure to read the labels, do your research and talk to your doctor with any questions or concerns.
Bedrooms should be a place that facilitates sleep. Dark, cool rooms result in the best night’s sleep. It is hard to sleep when you are hot. The ideal temperature for sleep is between 60- and 67-degrees Fahrenheit. A ceiling fan can help to keep you cool as you drift off. Loud or disturbing noises can be disruptive to sleep, so consider using a sound machine to soothe you and drown out extra noises. By creating a relaxing space in your bedroom, you prepare yourself to fall asleep faster and stay asleep longer for improved sleep.
It would help if you tried to go to sleep around the same time each night to keep your body on a routine. Before bed, take the time to allow your body and mind to unwind. This means avoiding doing work close to bed, which can keep your brain thinking. Television and screen time can also negatively impact sleep quality because they stimulate your brain, so it is best to read or meditate instead of scrolling through the internet or watching TV. A warm bubble bath is another relaxing addition to your bedtime routine to promote quality sleep and improve your sleep.
Exercise has numerous benefits, one of which is improved sleep quality. Working out can improve your strength and overall health, boost your confidence and help you to sleep better at night. Even just a little bit of physical activity each day can make a difference. Start small if you are not in the habit of exercising. A fast-paced walk or bicycle ride are great ways to get started. Exercise will become more natural as you make it a part of your daily routine. Physical activity will elevate your energy during the day, and your sleep should also improve.
Talk it Out
Shame or embarrassment may accompany a divorce, but bottling up your feelings is no benefit. One of the best things you can do for yourself during this time is to talk it out. Therapy can prove extremely helpful. If you do not want to see a therapist, find a friend or family member you trust or a support group. You are not alone in this.
Divorce is tough on everyone involved. It becomes even more challenging when your sleep suffers because so many other aspects of your physical and mental wellbeing are disturbed when your sleep is disrupted. These tricks can help you to improve sleep as you work on healing.