Our blog to talk about the trials and tribulations of miscarriage

Sleep after miscarriage

After a miscarriage you may struggle with lack of sleep which can affect your mood (even more so). Lack of sleep has also been linked to  poor concentration, weight gain and depression. You are most likely feeling down after your miscarriage anyway so the lack of sleep may have even more of a detrimental effect. Here are some ideas to help you get some much needed sleep.

1. Create a relaxing environment

I for one get really anxious when my bedroom is a mess. So spend an hour or so tidying your bedroom and create a nice relaxing space with no clutter.

Treat yourself to some new nightwear.

A tidy Bedroom (which may help sleep after miscarriage)

2. Essential oils

Some essential oils are known for their relaxing properties.

  • Bergamot is known for it’s sedative and relaxing properties. It can alleviate tension, anxiety and stress.
  • Lavender is famous for its relaxing properties. It can also help with headaches. 
  • Clary Sage helps with depression and can help ease anxieties to help you get a restful nights sleep.

Although this is a blog aimed at people following a miscarriage I think it is important to note that there is a lot of conflicting advice regarding the use of essential oils in pregnancy so it is best avoided if you are in your first trimester and double check with your midwife which ones are safe to use in your second and third trimesters. Please note that the information supplied here should always be followed with caution and no essential oils should be applied directly to the skin. I recommend getting an oil diffuser or adding a couple of drops to your bath or bedding.

Essential oils which can aid sleep after miscarriage

3. Unplug

Research shows that the blue light from screens can interfere with your brains ability to recognise your sleep/wake cycle. It is a good idea to reduce your use of mobile devices and television in the evening. Turning off your screens 1-2 hours before bed can be helpful as well as turning off your main lights. If you use your phone as an alarm clock put it on the other side of the room so that you are not tempted to peek at it during the night.

4. Journaling/brain dump

Some people think that it can be helpful to put everything that is going on in your head on paper (this is often called a brain dump). It is recommended doing this with the knowledge that you can close your journal or diary on your worries and not have to think about it until the next day. Some people find that if they do it before bed then it brings up a lot of emotions so they prefer doing it in the early evening or first thing in the morning. Work out what works best for you and do it.

a journal and pen - journaling can help after miscarriage

5. Talk

It is more than likely that your lack of sleep is due to the emotions following your miscarriage. Talk to those closest to you or a counsellor/therapist. Sometimes verbalising how you are feeling helps control those thoughts at night

6. Sleep aids

I have struggled to sleep since my miscarriage and initially I had my telly on all night so I eventually fell asleep exhausted. These days I am able to sleep better but only if there is background noise (the silence allows my brain to keep busy). I use an app called Calm. Calm is a paid app and has sleep stories, sleep meditations and normal meditations.  It plays on my iPad even when the iPad is locked. I have invested in a headband/sleep earphones which are quite comfy and slip on your head like a hair band. I am generally asleep within 10 minutes of listening to the sleep stories, it is not very often that I listen to the entire story. Please note that I am in no way affiliated with the Calm app, it is just something that I have found that works really well for me. You can find some Calm stories on YouTube (as well as from other sources) but they will not play when you lock your iPad and the blue light/glare from the TV is something I wanted to get away from.

I have listed 6 different ways to help you sleep and they take a bit of trying to get used to but if these are not working for you then please contact your GP.

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