The COVID-19 pandemic has brought about a myriad of changes that impact our daily lives. With its unpredictable nature, it is impossible to determine when and if these challenges will end. One of the significant effects caused by the pandemic is the disturbance in sleeping patterns.
As you continue to adjust to lockdown protocols, it is critical to get enough sleep since it promotes the effective functioning of the immune system and physical, emotional, and mental health. The most effective way to ensure that you get quality sleep is by sleeping on a comfortable mattress. Go to Real Simple to get more information on mattresses that will fit both your needs and lifestyle.
Why Has the Lockdown Affected Sleep
Being in quarantine makes you experience a lot of work-related anxiety, and then there’s the constant worry about the possibility of losing a loved one to the virus. This uncertainty often creates excessive worry, and this affects your sleep. Social interaction is something that humans crave naturally, and feeling depressed because you miss how the world once was can create insomnia.
What Guidelines Should You Follow For Better Sleep During Lockdown
1. Establish a Sleep Routine
A good sleep routine that you follow to the letter can be considered the guardian of quality sleep. Setting up an organized sleep schedule that helps you go to bed and wake up at the same time every day will help you sleep a lot better.
2. Eat Well and Exercise Regularly
~ Exercising Regularly: Studies show that being active during the day and exercising often will relieve you of any worry and anxiety you may have, which will help you get better sleep. Even though you should exercise regularly, you should avoid doing it too late in the evening since you will end up feeling over-energized, which will give you trouble falling asleep. If late at night is the only time to fit in your trip to the gym this article by BarBend.com offers some great tips for getting better sleep after a PM PR!
~ Eating Well: Eating healthy is associated with good sleep. Eating large meals late at night causes indigestion which makes it almost impossible to fall asleep. You should make sure you drink enough water during the day and have a light dinner earlier in the evening
3. Limit Your Caffeine and Alcohol Intake
Avoid caffeinated drinks like coffee, tea, and energy drinks after noon, or switch to caffeine-free herbal teas or decaf versions. Although it might be tempting to consume more alcohol during the lockdown, it affects the quality and quantity of your sleep. Even though alcohol may help you fall asleep faster, it disrupts your sleep later on in the night.
4. Practice Winding Down
Building relaxation techniques into your daily routine will help you relax before you go to bed, which will promote better sleep. These activities would include:
● Reading a book
● Breathing techniques
● Mindfulness relaxation
● Having a bath
● Dimming the lights
5. Avoid Taking Recreational Drugs
Recreational drugs such as; ecstasy, cocaine, and amphetamines are stimulants, and taking them will make it difficult for you to get sleep. Recreational drugs can also cause multiple health issues like depression and anxiety. In case you are struggling with any form of drug or substance addiction, you must seek help and support.
6. Limit Your News Intake
The sheer volume of news reports, information and regular updates on coronavirus can be overwhelming, and this increases both your anxiety and stress levels. Avoid watching the news and using social media a few hours before your bedtime, no matter how tempting it might be. Instead, you can check in on any news developments when you wake up the next day.
7. Reduce Blue Light Exposure Before Bed
Artificial lighting tricks your mind and body into thinking it is daylight through slowing your circadian rhythm; therefore, it is essential to reduce light before you sleep. Removing electrical devices that emit blue light from your bedroom and dimming your bedroom lights will help you relax and get ready for sleep.
Since you can’t control or determine the outcome of the coronavirus pandemic, you should try and focus more on what you can control. Sleep is vital to your overall health, and by implementing the steps illustrated above, you will have a better sleeping pattern. Try these sleep guidelines today!