How to Sleep Alone

How to Sleep Alone?

Sleep habits have been changing continuously for a decade. People in recent years have struggled a lot to know the truth behind the science of healthy sleep

The increased pressure of work, change in the lifestyle and many more reasons make it difficult for people to arrange their schedule and sleep like a log in the working days. 

Sleep deprivation and increased changes have resulted in many sleep deprivation problems and such a problem is sleeping alone. People due for several reasons live alone or get detached from the house for a job, studies. 

The day shuts down in a wink of an eye, people hit their bedrooms to get a good sleep but instead of getting lost in their dreams they struggle to sleep alone. If you too face problems and have struggled in the onset time (the time after you hot your bed till you fall asleep) you are not alone. 

This case of not being able to sleep or finding it hard to fall asleep faster has been seen in several people. Some people also have reported catching a weak sleep after struggling for hours in their bed turning and tossing up all night.

To note down, studies show many reasons for people not getting proper sleep alone. Some people can sleep because of tension or stress while some need a companion in their bed. 

Many people have stated that there's a kind of relaxed feeling when they know someone's around them in their house while they sleep. They don't even need a person in the same bedroom but having anyone around helps them to achieve sleep.

Why is it hard to sleep alone?

There are reports seen where people can't sleep alone for many days and eventually they fall for other disorders caused due to sleep deprivation. 


People today are habitual of living alone, they say it as peaceful aloneness. However, when it comes to sleep they need someone to sleep with. 

A companion in the bed is essential for such people which gives them relief. It isn't essential to have a partner only because some people are habitual of having a co-sleeper in the same house.

A child can't sleep alone in the absence of their parents since it has become their habit to have them around them every night after the birth. Such a thing is called the need for a co-sleeper.

Even grown-up kids find it difficult to sleep in other rooms in the absence of their parents. 

Couples need their partners along with them to sleep peacefully. 

You will find many people who can't sleep in the absence of their partners even if there are other co-sleeping people around them. 

Why is it hard to sleep alone

Grief and fear

Another problem of finding difficulty in sleeping alone is grief and fear. Both the emotions are different but responsible for not letting you sleep alone. 

The reason for your grief can be the death of your loved ones, some financial or emotional loss, breakup or anything, but this emotion of grief cannot let you sleep alone. 

This theory has been supported with proof that grief has been the central cause of sleep deprivation in people living alone. This thing has ultimately led them towards depression. 

Do you remember how hard it was to sleep one night before your exams? Yes, that's what fear does to the normal human body, it stops giving signals to the body to release the essential hormones and the body starts getting irritated within a few minutes. 

Fear too is the reason for no sleep or sleep deprivation problems. People living alone usually fear two things:

Somniphobia is the fear of going to sleep

This feeling is common in people. People suffering with this phobia dread sleeping alone since they imagine there might be no sunrise for them ahead or imagine worst scenarios in their head anything wrong unfolding during their sleep.

What if health issues occur or nightmares bother you during sleep?

Living alone is difficult, especially when you are a patient dealing with your health problems or a person who struggles with nightmares. This fearful emotion also doesn't let people sleep alone peacefully. 

People residing in the company of others have fewer mood swings compared to single residents which is also a pain point of not being able to sleep alone. 


When the body is all well, it remembers to work properly and it maintains the circadian rhythm all by itself. The proper secretion of hormones is responsible for maintaining the emotional balance of the body. 

Hence women, during their menstrual cycle, experience more emotional mood swings than any other person. 

We all know how hugging each other releases certain hormones in the body. People who sleep and snuggle with their partners, or a child snuggled in his mother's bosom have a different release of hormones compared to the people who sleep alone. 

Relaxing sleep helps to decrease blood pressure levels, improve the mental health and cognitive functioning of the brain (sleep improves your cognition), and there is also a controlled release of 'cortisol', which is a stress hormone. 

People sleeping with partners or co-sleepers are seen having improved sleep, high bars of physical and mental health, boosted immune system and strong metabolism rate, they have less pain and anxiety problems due to the release of good feel hormones. 

Relaxing sleep

Noise vs. silence

Since people living alone don't have anyone to snuggle with or to feel relaxed around co-sleeping, they lose control over the above-mentioned situations. 

They get more releases of cortisol and less stress calming hormones. There's no one around them to cheer up their mood which is also a drawback of being alone.

The problem of dreadful silence is most common in people residing alone. Many people comment that silence helps them to have a night of quality sleep, but more people say they can't sleep in silence at all. 

They experience dreadful silence which can be said as they feel fear when there's no sound at all. Just like movie scenes, silence indicates fear to them and instead of getting a night of sound sleep in the silent night they stay awake and call it dreadful silence.

It might sound absurd but, indeed, many people can't sleep alone because of noise as well as because of silence. It is called dreading the noise and dreadful silence. 

While dreading noise is a problem for all people whether they live in someone's company or live alone. Sleep gets disturbed due to many noises and the sleeper can't achieve the perfect sleep which is the need. 

Dreadful noises are most audible to people who live alone as no one and nothing can minimise the noises around them and they get minimum sleep or no sleep at all in such dreadful noise.

How to sleep alone peacefully

Doctors and professionals have solved some of the above mentioned problems. 

They have come up with solutions that can combat the problems of sleeping alone. And they have also found solid answers to how to sleep well

Not only doctors, but people who have been through these problems have also shared their experiences, cases and techniques they have used. 

Here are some of them which you can apply easily. 

Relaxation techniques

There are many techniques used by people living alone to combat the problem of not having proper sleep. Many of them practice nerve-calming exercises. 

Such exercises are recommended by professionals. These exercises enhance body functions and also boost the secretion of the hormone called melatonin and serotonin (the calming hormones) These hormones help people to relax and they doze off within minutes.

Many sleep stories help people to imagine. This technique is called virtual imagination therapy. This is one of the beneficiary techniques for people living alone. 

Here you listen to a sleep story that has overall smooth and calm words, this gives imagination to the listener and the body calms down helping the people experience quality sleep. Some people get breathing exercise schedules before hitting their beds. 

To those who have fear of dreadful silence, they can listen to some calming and silent music during sleep. There are many cases where people keep music running all night to avoid dreadful silence. Those who suffer from dreading noise can take the help of earbuds that keep outer sound at its minimal to zero audibility. 

Get a pet!

Don't judge an alone living person when you see him/her surrounded by pets on their bed. Nowadays you can commonly see pets sleeping on the bed with their parents snuggled to them like any other parent-child snuggles. 

The UK ranks on the top of the list When it comes to sleeping with pets. Doctors say, alone living people find moral as well as emotional support when they have pets living with them. You will find doctors prescribing pets to people dwelling alone. 

The reason is, snuggling with a pet too helps to release oxytocin hormone in the person and lets him sleep peacefully with the feeling of being protected. So basically we can call any snuggle a snuggle no matter if it is with a human or pet.

Also, people find someone to spare a minute or two in their house and release some of the stress from their hectic day. Release of tension helps people achieve a night of quality sleep and people doze off quickly with their pets around them.

Get a pet 

Positive mindset

Be positive, yes that was the best thought ever thought to anyone. A positive mindset is not only the need of the day but also the need of the night. You can have a good quality of sleep with tension and stress jogging in your mind.

 A positive mindset is necessary when you are going to get in bed. Those who hit their bed with innumerable external thoughts are most likely to toss and turn all night in their bed. 

It is because the thoughts hamper the secretion of good-feeling hormones and the person experiences fear instead of relaxation. 

Negative thinking doesn't allow the brain to relax and signals it to keep thinking about the possibilities instead of calming down. Hence it becomes necessary to keep your mind positive when you want to have a good quality of sleep. 

Usually, positive thinking can be achieved by listening to some good music or sleep stories.

 It can also be countered down by walking through the lanes of good old memories. But if you are a person who switches from good to bad memories in a fraction of a second, it's best to run from such lanes without a glance at them.


Therapies are recommended to the people who have faced less sleep or no sleep right after the moment they started living alone. 

Majorly there are two therapies practised on a large scale for sleep deprivation problems. Both the therapies have one motto; it is to scrutinise and work on the fear causing reasons in the people. 

The first one is talk therapy. Talk therapy is the practice by the doctors on the patients where they try to find the root cause of the patient's fear by talking to the patient. 

It is the same feeling that you get when you share your grief and emotions with your close ones and feel relaxed. They give more importance to talking in the lanes of past and present and usually come up with the solution. 

The second one is hypnosis therapy. This is an alternative to talk therapy and is used when the patient is not very talkative. The motto here too is the same and works on bringing out the centre of the problem caused in the patient. 

Both the therapies have been designed specially to end the problems of Somniphobia in the patients. 

If you experience more sleep deprivation problems it is suggested to take professional help immediately. Sleep is the need of the body just like food and water, you can't ignore it continuously. 

Professional help can give you both mental and physical relief in a short period and you can enjoy your life with more happiness. 

We hope the article has cleared some of your doubts about why sleeping alone is a difficult task. It has helped you to get some ideas to overcome the situation.

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