Many people struggle sleeping during narcissist relationships. Which often continues after the relationship ends.
Narcissists are unsettling, due to their chaotic natures. And may put us in flight or fight mode. Which makes it difficult to relax and settle.
Some narcissists ruin their partners sleep on purpose. To have power over them, and to weaken them. So they find various ways to sabotage, to break your sleep routine.
Good sleep makes a big difference to your mental and physical health. So if you’re struggling, here’s some tips to help you sleep…
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Have A Consistent Sleep Schedule
Our mind and body thrives on routine, and they quickly learn our patterns. So aim to sleep and wake up at roughly the same time every day. Even weekends if you can. Or at least don’t stray too far from your routine, too often.
A consistent sleep schedule teaches our body when it’s time to sleep. Which regulates our internal body clock. This gives us energy during the day, and helps us sleep at night.
Create A Sleep Friendly Environment
Give yourself the best chance of sleeping well by creating a sleep friendly environment.
Darkness signals to our brain to produce melatonin, which is a sleep hormone. So use black out curtains, or a sleep mask to block light in your bedroom.
Avoid bright screens like phones, TV’s, and tablets, at least an hour before bed. Because their blue light inhibits melatonin production.
If you live in a noisy area, try ear plugs. Or a white noise machine to mask disruptive sounds.
Get the right temperature in your room. A slightly cooler environment is usually preferable. Because temperature naturally cools in the evenings, signalling that it’s time to sleep. 18C – 24C seems a popular temperature range. But find what works for you.
De-clutter your bedroom. This creates a more calming and less stressful environment. Helping you relax into a deeper sleep.
Have A Pre Sleep Routine
Create a pre sleep routine to signal to your body that it’s time to unwind. Here’s some ideas to consider…
- Try meditation, or slow deep breathing, to calm your nervous system. If you want help, please click this link for my FREE Guided Meditation Session.
- Read a physical book, so you avoid screens.
- Take a relaxing shower or bath.
- Do some gentle stretches.
- Listen to some relaxing sounds or music.
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Food And Drink
Avoid heavy food later in the evening. It might cause indigestion and discomfort during sleep.
Avoid caffeinated drinks in the evening. I’m sure you’re aware that the stimulation harms your sleep. But it can be easy to forget, or ignore!
Avoid alcoholic drinks in the evening. Yes they may help you get to sleep. But they often hamper quality sleep. And you may find that you wake up when you sober up during sleep.
Whilst it’s good to stay hydrated throughout the day, too much can harm your sleep. Because you might have to get up in the middle of the night. So reduce all fluid consumption later in the day.
Light Exposure
The blue light from the morning sun signals to our circadian clock that it’s time to wake up. So try to expose yourself to some natural sunlight early. This regulates your body clock for the day.
In the evening, dim the lights to mimic sunset. This signals to your brain that it’s time to sleep. Sweet dreamzzz!
Final Thoughts
Sleep is vital for good health. So try these tips and see which work best for you.
Be patient. Improving sleep takes time. So be gentle with yourself, and don’t expect too much too soon. Remember, you can’t force yourself to sleep. But you can give yourself better conditions for the best chance.
If you find yourself struggling to sleep, don’t worry. Because worry further hampers your sleep. I find it helps to tell myself that rest is almost as good as sleep. Then I relax and enjoy the rest when I’m awake in bed. Which usually leads to me sleeping!
If you’re still struggling, then seek medical help. Whilst I’m not a big fan of medication, sometimes needs must. Medication may help you establish a healthier sleep pattern. Which can eventually give you a solid foundation for a good sleep routine.
Narcissists often give their partners anxiety, which also hampers their sleep. This may last well after the relationship ends. Please click the following link for how to reduce anxiety after a narcissist relationship…
Please CLICK HERE For How To Reduce Anxiety After A Narcissist Relationship
