Many people struggle with sleep during narcissistic relationships, which often persists after the relationship ends.

Narcissists are disruptive because of their chaotic nature. They can push us into a state of flight or fight, making it difficult for us to relax and settle down.

Some narcissists deliberately disrupt their partners’ sleep, aiming to control and weaken them. They find various ways to sabotage and disrupt your sleep routine.

Good sleep makes a huge difference to your mental and physical health. So, if you’re struggling, here are some tips to help you sleep better…

Follow_a_Regular_Sleep_Schedule

Our minds and bodies thrive on routine and learn our patterns quickly. So, make sure you go to bed and wake up at roughly the same time every day, even on weekends if possible. Or at least don’t change your routine too much.

Related : Narcissist Grandiosity Explained

A regular sleep schedule teaches our bodies when it’s time to sleep, regulating our circadian rhythm. This gives us energy during the day and helps us sleep at night.

Create A Sleep Environment

Give yourself the best chance for a good night’s sleep by creating a sleep-friendly environment.

Darkness signals our brain to produce melatonin, the sleep hormone. So, use blackout curtains or a sleep mask to block out light in your bedroom.

Avoid bright screens like phones, TVs, and tablets at least an hour before bedtime, as their blue light inhibits melatonin production.

If you live in a noisy area, try earplugs or a white noise machine to mask disturbing sounds.

Adjust your bedroom temperature. A cooler temperature is usually preferred, as the temperature naturally drops in the evening, signaling that it’s time to sleep. A temperature range between 18 and 24 degrees Celsius seems to be common, but find what works for you.

Clean your bedroom. This creates a calmer, less stressful environment, helping you relax and fall into a deeper sleep.

Follow a bedtime routine

Follow a bedtime routine to signal to your body that it’s time to wind down. Here are some ideas to consider…

Try meditation, or slow, deep breathing, to calm your nervous system. If you’d like help, please click this link for a free guided meditation session.

Read a book to avoid screens.

Take a bath or take a relaxing bath.

Do some light stretching exercises.

Listen to some soothing sounds or music.

Food and Drink

Avoid eating heavy foods late in the evening. They can cause indigestion and disrupted sleep.

Avoid caffeinated drinks in the evening. I’m sure you’re aware that this stimulant negatively impacts your sleep. But it can be easy to forget or ignore!

Related : Why Narcissists Walk Ahead

Avoid alcoholic drinks in the evening. While they may help you fall asleep, they often disrupt sleep quality. You may find yourself waking up feeling awake.

While staying hydrated throughout the day is good, over-hydrating can disrupt your sleep, leading to nighttime awakenings. So, limit your fluid intake later in the day.

Light Exposure

Blue light from the morning sun signals our body clock that it’s time to wake up. So, try to expose yourself to natural sunlight early in the day. This helps regulate your body clock throughout the day.

In the evening, dim the lights to mimic the sunset. This signals to your brain that it’s time to sleep. Sweet dreams!

Final Thoughts

Sleep is essential for good health. So try these tips and see what works for you.

Be patient. Improving sleep takes time. So be kind to yourself and don’t expect too much too soon. Remember, you can’t force yourself to sleep. But you can create better conditions for yourself to have the best chance.

If you find yourself having trouble falling asleep, don’t worry. Anxiety only further disrupts your sleep. I find it helpful to convince myself that rest is equal to sleep. Then, I relax and enjoy the comfort when I’m awake in bed. This usually leads to sleep!

If you’re still struggling, seek medical help. While I’m not a fan of medication, sometimes it’s necessary. Medication can help you establish a healthy sleep pattern, which can ultimately establish a solid foundation for a good sleep routine.

Narcissists often cause anxiety for their partners, which disrupts their sleep as well. This may continue long after the relationship ends. Please click the following link to learn how to relieve anxiety after a narcissistic relationship…