Introduction

• Discusses the impact of betrayal on sleep, emphasizing how difficult it is to rest due to intrusive thoughts and images, especially at night. 
• Highlights the importance of deep, restorative sleep for healing and recovery. 

Tips for Improving Sleep

Acknowledge and Accept the Cause of Sleeplessness

• Understand that betrayal is the root cause of your struggle. 
• Acknowledge and honor your feelings instead of pushing them aside. 
• Practice self-compassion, giving yourself the same care you would offer to a loved one in pain. 

Create a Sleep Sanctuary 

• Declutter your space to create a peaceful, distraction-free environment. 
• Ensure the room is dark, cool, and conducive to rest. 

Breathe Through Stress

• Practice deep breathing exercises, such as inhaling for four counts, holding for seven, and exhaling for eight. 
• Breathing helps regulate the nervous system and encourages sleep. 

Reclaim Your Nighttime Routine

• Establish a calming routine that signals to your body it’s time to rest. 
• Suggestions include drinking chamomile tea, taking a warm bath, using calming essential oils, or reading a soothing book. 

Challenge and Reframe Negative Thoughts

• Actively confront negative thoughts that may keep you up at night. 
• Recognize that thoughts are not necessarily truths; reframe them with a positive or growth-oriented perspective. 

Seek Support Wisely

• Be selective about whom you speak with; not everyone will understand betrayal trauma. 
• Seek professionals highly skilled in betrayal trauma to guide you effectively through the healing process. 

Practice Self-Care and Compassion

• Treat yourself with gentleness and understanding as you navigate the difficult process of healing from betrayal. 
• Recognize that your emotions are valid responses to the trauma you’ve experienced. 

Mindfulness, Meditation, and Journaling

• Find mindfulness or meditation practices that suit you, such as guided meditations or music. 
• Journaling can offer clarity and provide a space for reflection. 

Limit Stimulants and Electronics Before Bed

• Be mindful of your circadian rhythm and avoid stimulants like caffeine in the afternoon. 
• Limit exposure to electronics and content that might trigger anxiety or stress. 

Create a Positive Audio Environment

• Consider listening to audiobooks or soothing messages before bed. 
• Ensure the volume is high enough to drown out negative thoughts and provide a calming mental backdrop. 

Conclusion

• Even small changes can lead to better sleep. 
• Try these tips for deep, restorative sleep and find healing, clarity, and overall well-being.

More tips and resources for better sleep and healing from betrayal will be shared in upcoming sessions. We hope you find these show notes helpful and comprehensive! 

Resources

The PBT Institute: Break free from the pain of betrayal and find safety, love, and trust again.  

• For the betrayed – Reclaim: Heal from your betrayal and take your life back.  

• For the betrayer – Rebuild: Heal yourself and help heal the heart you broke.  

• Take the Post Betrayal Syndrome Quiz – Post-Betrayal Syndrome Quiz 

• Want to become a Certified PBT Coach/Practitioner? Check out our FREE masterclass here.