Separation anxiety?  Here’s how to sleep alone better

Separation anxiety, or the fear of being away from loved ones, happens to many people, but it’s not often discussed. For many, this is most common around bedtime. It can be difficult to fall asleep when you are alone for many reasons, e.g you are worried about being alone or unable to sleep without a partner next to you.

Don’t worry: you’re not doomed to a bad night’s sleep when you’re separated. Sleeping peacefully alone is entirely possible, it may take a few tricks to tame separation anxiety.

For other ways to get better sleep, check out which foods you should eat to get better sleep and how to build the ultimate music playlist for sleep.

5 sleep tips to use when your partner is away

Try a body pillow

Like Lily and Marshmallow in How I Met Your Mother, investing in a body pillow to use when your partner isn’t around can help you sleep better. While it’s not a true substitute, it can help you feel less lonely in bed. They come in a variety of shapes and sizes, from the original extra long pillow to the curved pregnancy and stuffed animal pillow. You can check our selection for best body pillows to find your perfect match.

You can also add a heating pad to recreate the sensation of warmth from pressing.

Add a weighted blanket to the bed

You can choose a weighted blanket if you like to cuddle but don’t want to buy a body pillow. Using a weighted blanket essentially feels like one big hug, which is what some people want when their partner is away. It works by deep pressure stimulation to lower cortisol and increase dopamine and serotonin in the brain. It basically reduces stress and relaxes you. Check out ours best weighted overall list to find the best option.

Read more: 4 tips for choosing the best blanket for you

Drink a cup of tea

If you sleep with separation anxiety, you may feel too stressed to fall asleep. When this happens, it’s important to focus on relaxation. Decaffeinated tea before bed is a great way to get ready for bed. reduce stress, anxiety and insomnia. For best results, it is recommended to brew the tea and drink it at least an hour or two before bed. Be sure to go to the bathroom so you don’t wake up in the middle of the night.

Add a sound machine

We get used to the sounds our partner makes during sleep. And when it’s not there, it can be hard to fall asleep. You can add white noise or a sound machine to your bedroom to replace their snoring or the sound of their breathing.

Not only will this help you feel less alone and make the usual moaning at home less scary at night, but it will also help you fall asleep faster and sleep longer. A small study found that sound machines can also improve sleep quality.

Read more: The best white noise machine for better sleep

A man lies in bed on his phone with a cat by his feet.

Dmitry Marchenko/EyeEm/Getty Images

Let your pet sleep in bed with you

Some believe that joint sleep with a pet will be negatively affects your sleep with frequent crashes. While this may carry some weight, there are also many reasons why sleeping with your pet can be beneficial for you, especially if you are experiencing separation anxiety. Hugging your pet releases oxytocin in the brain, a chemical that reduces stress and increases feelings of happiness. If your partner isn’t around, it might be worth letting a four-legged friend sleep in bed with you so you don’t feel lonely.

Learn more about sleep why are you tired when you wake up.

The information contained in this article is for informational and informative purposes only and is not intended to provide health or medical care. Always consult a physician or other qualified health care professional with any questions you may have about your health or health care goals.

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