How To Sleep After A Breakup? – 12 Effective Tips

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Breaking up is hard to do. But trying to get a good night’s sleep after a breakup can be even more challenging. You may find yourself tossing and turning or waking up in the middle of the night feeling anxious and stressed. If you’re struggling to get some shut-eye, don’t worry – we’ve got you covered! This article will share 12 tips that will help you sleep like a baby after a breakup.

Effects Of A Breakup On The Body & Mind

Before we dive into our tips for better quality sleep after a breakup, it’s essential to understand the effects that a breakup can have on the body and mind.

When we experience a romantic breakup, it can feel like we are grieving the loss of a loved one. And in many ways, we are! We are mourning the loss of what could have been and the death of our hopes and dreams for the future. This can lead to feelings of sadness, anger, anxiety, and even depression.

12 Effective Tips To Sleep After Breakup

People with Post Traumatic Stress Disorder are likely to wake up frequently throughout the night due to bad dreams.

These emotions can also take their toll on our physical health. We may find ourselves with headaches or stomachaches, feeling fatigued or lightheaded. It’s not uncommon to lose your appetite or overeat during this time.

12 Effective Tips To Sleep After Breakup

It’s important to remember that all of these physical and emotional symptoms are normal, and they will eventually pass. In the meantime, here are 12 tips that will help you sleep after a breakup:

1. Create A Bedtime Routine & Stick To It

One of the best ways to get a good night’s sleep is to have a bedtime routine that you stick to every night. This may include taking a relaxing bath, reading a book, or writing in your journal. Whatever it is, make sure it’s something that makes you feel calm and relaxed. Avoid using electronics in bed, as the blue light can disrupt your body’s natural sleep cycle.

2. Invest In A Good Mattress & Pillow

If you’re not sleeping well, it could be time to invest in a new mattress and pillow. A good mattress will support your body and help you stay comfortable all night. Look for a soft but firm pillow that fluffs up quickly after sleeping.

3 Try Relaxation Techniques Before Bedtime

There are many relaxation techniques that you can try before bedtime to help to fall asleep. One of our favorites is progressive muscle relaxation, which involves tensing and relaxing each muscle group in the body. This helps to release any tension that may keep you awake at night.

4. Make Your Bedroom A Sleep Sanctuary

Your bedroom should be a haven for sleep – make sure it’s dark, quiet, and cool. If you live in a noisy area, invest in a white noise machine or earplugs to help block out the sound. And if your bedroom is too bright at night, try using blackout curtains or an eye mask.

Effects Of A Breakup On The Body & Mind

5. Keep A Sleep Diary

If you’re having trouble sleeping, it may be helpful to keep a sleep diary. This can help you identify any patterns or triggers affecting your sleep. For example, you may sleep better at night when you avoid caffeine and alcohol.

6. Exercise During The Day

Exercise is one of the best things you can do for your health, and it can also help improve your sleep quality. Just make sure to avoid working out before bedtime, as this can make it harder to fall asleep.

7. Cut Back On Caffeine & Alcohol

Caffeine and alcohol are two of the most common sleep disruptors. If you’re struggling to sleep, try cutting back on these substances. Avoid caffeine after lunchtime, and limit yourself to one alcoholic drink daily.

8. Don’t Oversleep

While it may be tempting to oversleep when you’re tired, it can be harder to fall asleep at night. Aim for seven to eight hours of sleep each night, and avoid taking naps during the day.

9. Get Help From A Sleep Specialist

If you’re still having trouble sleeping after trying all these tips, it may be time to see a sleep specialist. They can help you identify any underlying sleep disorders and develop a treatment plan.

10. Practice Gratitude

One of the best ways to reduce stress is to practice gratitude. Every night before bed, take a few minutes to write down three things you’re thankful for. This can help you focus on the positive and let go of any negative thoughts that may keep you up at night.

11. Try Natural Remedies to Calm Down

If you’re feeling anxious or stressed, some natural remedies can help you relax. Try taking a warm bath, drinking chamomile tea, or using lavender oil to calm your mind and body.

12. Take Doctor-Prescribed Sleep Medications

If you have a sleep disorder, your doctor may prescribe medication to help you get the rest you need. This could include Ambien, Lunesta, or trazodone. These medications can be effective but should only be used as a last resort. Don’t use sleeping pills.

There are numerous other methods for improving sleep available, such as energy tapping, essential oils, chiropractic care, Bowens therapy, proper sleep hygiene, and so on.

How To Sleep After A Breakup

Why Is It Hard to Sleep After A Breakup?

There are a few reasons why it may be hard to sleep after a breakup. First, you may be dealing with anxiety and stress from the breakup itself. Additionally, your sleep habits may have changed during the relationship, and it can take some time to adjust to sleeping alone again. Finally, you may be experiencing grief or sadness over the loss of the relationship. If you’re having trouble sleeping after a breakup, try following these tips.


Stress and anxiety are two of the most common reasons people have trouble sleeping. If you’re struggling to sleep after a breakup, finding ways to manage your stress and anxiety is essential. Exercise, relaxation techniques, and journaling can all help reduce stress and promote better sleep.

Pain And Withdrawal

It’s not uncommon to feel physical pain after a breakup. This is often due to the release of oxytocin, known as the “love hormone.” Oxytocin levels drop after a breakup, leading to symptoms like headaches and stomach aches. Additionally, you may be experiencing withdrawal from your ex-partner if you were used to spending a lot of time together.


If you’re feeling sad or grieving after a breakup, it’s essential to allow yourself time to process these emotions. It’s normal to feel sadness and loss after the end of a relationship, and this can make it hard to sleep at night. If you’re having trouble sleeping due to grief, try talking to a therapist or counselor. They can help you work through your emotions and develop healthy coping mechanisms.

Final Words

If you’re struggling to sleep after a breakup, you can do a few things to make it easier. Avoid caffeine and alcohol, stick to a regular sleep schedule, and practice some relaxation techniques before bed. If you’re still having trouble, talk to your doctor or a sleep specialist. They can help you identify any underlying issues and develop a treatment plan.

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