Posted 13 May 2020 by

Tips To Get A Good Night's Sleep


During The Covid-19 Pandemic

Published: May 13th 2020

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Introduction

People across the globe are going through stressful conditions and sleepless nights during these challenging times. The COVID-19 outbreak has left people clueless about their future and the entire world is scrambling for answers. 24*7 news cycles of the increasing number of deaths due to the virus and uncertainty about the future results in many having stressful and sleepless nights.

Fortunately, some tips and recommendations by sleep experts are in place to help.

 

Tips to get a good night's sleep during the Covid-19 pandemic

Now that we are locked in our houses due to the COVID-19 pandemic, it is even more important that we take care of our health. Quality sleep is important for emotional and physical well-being. Some important tips to get a good night's sleep during the Covid-19 pandemic include;

 

Choose the right mattress

Now that we are locked in our houses due to the COVID-19 pandemic, it is even more important that we take care of our health. Quality sleep is important for emotional and physical well-being. The right mattress does not just mean a high-tech brand and a high cost. A pricey mattress does not necessarily mean it is the best. Choosing the right mattress is a very personal thing. The mattress is meant for quality sleep and 100% comfort.

An ideal mattress that can ensure quality sleep is neither too soft nor too hard. It is free of any indentation, broken springs or coils and there are no areas that are sagging or have holes.

Choose a mattress that offers good support to your body, keeps your spine aligned and ensures there are no pressure points when you are asleep. The mattress should also be able to regulate the temperature to keep you cool and also should be allergen-proof.

Check out this guide from SleepStandards.com to choose the right mattress for you!

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Lower stimulants and depressants

If you are already stressed out, caffeine is not a great idea. It will only result in an upsurge of the unwanted and negative side effects. Caffeine delays the timing of your biological clock and eventually impacts your total sleep timings.

Alcohol, while making you fall asleep quicker and ensures a deeper sleep, reduces rapid eye movement (REM) sleep and results in uncomfortable and disturbed sleep, which in turn causes more stress, and you feel drained out and tired if you have a hangover the next day. Consumption of alcohol before going to bed is not a healthy coping technique for dealing with stressful and uncertain times either.

Alcohol consumption before going to bed also results in the production of adenosine (promotes arousal in the brain) that shows an upsurge, kicking in for a faster and deeper sleep. But the impact breaks the sleep cycle as quickly as it comes, resulting in a disturbed sleep because you wake up much before you are truly rested. The 1-2 punch of alcohol and disturbed inadequate sleep can have a real negative impact on the immune system. It also decreases your ability to combat any infection-causing pathogens – bacteria and viruses.

 

 

Limit blue light exposure for calming and quality sleep

Internet technology has proved to be a boon during these challenging times. It is an invaluable tool for communication, beer and skittles during this COVID-19 fiasco in which people across the globe are experiencing lockdowns and have been mandated to stay at home and self-quarantine

However, staring at a screen – TV screen. Laptop Screen, Mobile screen all day is not beneficial especially when it is time for good night's sleep.

Sleep experts recommend to shut down all electronic appliances at least an hour prior to sleep. Unplug all the devices and make sure you are certainly not reading or watching any news or information that could trigger stress and anxiety.

Ensure to leave your cell phone outside the bedroom to save yourself from being tempted to check coronavirus updates before dozing off after a long day. Instead, read a book before going to bed as reading calms your senses and induces sleep.

 

Keep your schedule consistent

The circadian rhythm, commonly termed as the sleep-wake cycle should be aligned with dusk and dawn, which should allow you to fall asleep quickly and get you good quality sleep throughout the night. You should wake up at the same time in the morning and go to sleep at the same time every day, even during the weekends.

You can optimize your sleep pattern by getting adequate sunlight as soon as you wake up in the morning. Venture out to the garden, balcony, and get a few minutes in the natural light, preferably exposure to the sun. Exposure to early morning sun helps in increasing the production of melatonin (a hormone that regulates the sleep-wake cycle).

You should follow the same regular schedule for having meals, doing workouts, and other activities as well. A person should pay attention to the signals and signs from the body and figure out a rhythm that helps you maintain a healthy lifestyle.

Also, avoid naps during the daytime. Do not allow your body to get used to power-naps.

 

Exercise during the day

Doing exercises regularly helps you to stay healthy and also helps you to get good quality sleep during the night. It helps you to keep your mind calm, reduce stress level, and remove anxiety which may be a reason for your insomnia. Doing meditation regularly may also help in conquering insomnia. Also, walking, cycling, running, and swimming are good forms of exercise that should help you conquer insomnia and help you sleep better.

You should avoid doing any kind of vigorous exercise too close to your bedtime as it is going to have a negative effect on your sleep cycle. However, any relaxation exercises or meditation in the evening should be able to help you to relax.

 

Structure your news intake

Continuous consumption of distressing flow of COVID-19 news induces anxiety and uncertainty. Constant stress due to these impacts sleep quality.

Be diligent in scheduling and structuring the times when you check your TV, mobile phones for COVID-19 news updates. Strictly avoid to check it before bed.

 

Structure your daytime schedule

Engross yourself in regular daily chores and activities involving physical movement (example, gardening, cooking, yoga, meals, socializing by calling friends and family over the phone). This will help you remain optimistic during these tough times and as you get tired after a long day of physical activity, it helps you to go to bed in time and wake up in time.

 

Final Thoughts

Sleep is a heal-all for COVID-19 or any other illness. In these challenging and distressing times, our health takes precedence over anything else. For our immune systems to remain intact and strengthened to fight any virus or illness, quality sleep plays a key role.  It is a vital component for physical and emotional well-being.