How to support better sleep during bereavement
World Sleep Day is an annual event organised by the World Sleep Society to raise awareness about the importance of good sleep and its impact on health. This year’s theme, ‘Make Sleep Health a Priority’ emphasises the critical role of sleep in maintaining overall health and wellbeing.
Sleep is one of the most fundamental aspects of our wellbeing, yet it is often one of the first things to suffer when we are grieving.
Grief affects sleep in different ways. Some people find themselves unable to sleep, their minds racing with memories, regrets, or an overwhelming sense of loss. The silence of the night can feel too loud, making it impossible to switch off from the thoughts that seem to demand attention the moment the lights go out.
Others may sleep far more than usual, using sleep as an escape from pain, exhaustion, or the sheer effort of getting through each day. Both reactions are common, and neither is a sign of weakness or failure.
When sleep is disrupted for long periods, it can have a profound impact on mental and physical health. Sleep deprivation can intensify feelings of anxiety, depression, and irritability, making grief feel even heavier to carry.
On the other hand, excessive sleep can lead to sluggishness and disconnection, making it harder to re-engage with life in meaningful ways.
There are steps that can be taken to support better sleep during bereavement.
Establishing a bedtime routine can help create a sense of stability. This might include winding down with a book, listening to calming sounds, or practising relaxation techniques.
Reducing screen time before bed and avoiding stimulants such as caffeine can also make a difference.
For those who find themselves sleeping too much, setting an alarm and establishing a reason to get out of bed in the morning—whether it's a walk, a phone call with a friend, or a small task—can gently encourage a return to a healthier sleep pattern.
Grief takes time, and so does restoring sleep. Some nights will be easier than others. When sleep remains a struggle for a prolonged period, seeking professional support can be beneficial.
Talking to a grief professional, joining a support group, or speaking to a GP can help in finding ways to ease the burden of disrupted sleep.
On this World Sleep Day, it is worth remembering that rest is not a luxury—it is a necessity. Grief may change sleep, but with the right support, restful nights can return.
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