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. 

Main Tips for Improving Sleep: 

1. 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. 

1. Create a Sleep Sanctuary: 

• Declutter your space to create a peaceful, distraction-free environment. 

• Ensure the room is dark, cool, and conducive to rest. 

1. 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. 

1. 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. 

1. 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. 

1. 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. 

1. 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. 

1. 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. 

1. 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. 

1. 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: 

• Emphasizes that even small changes can lead to better sleep. 

• Encourages listeners to try these tips, noting that deep, restorative sleep will aid in healing, clarity, and overall well-being. 

Final Note: 

• More tips and resources for better sleep and healing from betrayal will be shared in upcoming sessions. 

 

Hope you find these show notes helpful and comprehensive! 

 

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.