Sleep Guidelines and Helpful Tips During Lockdown

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COVID-19 pandemic has changed a lot of things about our daily lives. It’s presented new challenges for all of us in different ways. It’s so unpredictable that nobody knows what will happen next month, or even next week because of this virus. 

One of the main things that the pandemic has caused is a disturbance in sleeping patterns. This is due to many factors and because none of us have gone through something like this before. 

We’re going to go over some of our tips and tricks for making sure you’re getting quality sleep during the lockdown. 

Why is Sleep Affected by Quarantine? 

Before we get into our tips, it’s essential to understand why being locked down creates sleeping troubles. A big reason is that our daily lives have completely changed. We’re not going to work, to the gym, to our children’s school, or out for entertainment. 

The new daily schedule is hard to adapt to, and with the lack of exercise and human interaction, when it’s time to sleep, you’ll have a lot of extra energy that you’re used to using. 

There is also a feeling of anxiety that comes with being in quarantine. You’re not sure if you’ll have your job in a week, and the thought of losing a loved one because of the virus is scary. The uncertainty of things creates more worry in people who are generally fine, which can affect sleep. 

If you live alone, the constant isolation can impact on your well being. Social interaction and touch is something we all crave as humans. When you’re feeling depressed or grief because you miss how the world was before, it can create insomnia. 

Ways to Help You Sleep 

Have a Good Bed

The best sleep you’ll get is by having the right mattress. Everybody sleeps differently, some lay on their side while others are more comfortable on their back or stomach. 

If you don’t have the right mattress for the way that you rest, you won’t be comfortable and may develop some pain in different areas on your body. Memory foam mattresses are an excellent option as they contour to the shape of your body, helping you feel more relaxed and providing a better night’s sleep. Check different brands to find the best option for your body and sleeping habits, before you decide to purchase a mattress.

Stick to a Schedule 

When you don’t have to wake up at a particular time to get to work, you’ll stay up later. Unstable sleeping habits will cause more problems when trying to get to rest. The best way to help regulate the quality of your sleep is to have a schedule. 

This means that you need to get ready for bed at the same time each night. Have a routine on ways to relax and be prepared for sleep. Then, set the alarm to wake up at the same time every day. 

Your body will get used to sleeping during those hours. The routine, such as taking a shower, brushing your teeth, or reading, will let your body know it’s time to sleep. 

Limit Screen Time 

We’re all guilty of using our phones at night, but this can create problems for sleeping. The exposure to blue light will trick your brain into thinking it’s still daytime and that you should be up. 

In quarantine, you’re not getting as much natural light as you would because you have to stay inside your homes. This, alongside artificial light exposure, can make your brain think it’s day time. 

One hour before you get into bed, you should refrain from using your phone or watching tv. Instead, do some relaxing activities like reading, meditating, or talking with your spouse. 

Get Active During the Day 

During the quarantine, a lot of our regular exercise is limited. However, there is a lot you can do in your house without any gym equipment. Look online for workout videos or challenges to get motivated. 

When you use more energy from being active, you’ll get better sleep. It’s been proven that it reduces insomnia because it helps regulate circadian rhythms. Exercise releases endorphins, enabling you to wind down at the end of the day. It also decreases your body temperature, which is known to help you get better sleep. 

Don’t Abuse Alcohol or Drugs 

People think that a glass of wine or a beer will help them get better sleep. Although it’s proven that alcohol will get you to sleep faster, it doesn’t allow your body to get quality sleep. When under the influence, your body doesn’t go into REM sleep, which is the deepest sleep and what makes you feel refreshed in the morning. 

You’ll wake up tired and feel unrested. This will affect your overall sleep and health. Once in a while, alcohol is fine to indulge on the weekends when you can sleep in a little extra, but during the week, only drink non-caffeinated tea. 

The Bottom Line

While many things have changed because of the lockdown, your sleep shouldn’t be one of them. Proper rest is vital to staying healthy and feeling refreshed the next day. Some extra worries and restrictions can cause irregular sleeping during the quarantine. 

To help promote quality sleep, you need to have a schedule and stick to it, limit your screen time at night, stay active during the day and don’t use alcohol or drugs to get to sleep. Follow these tips, and we’re sure you’ll be feeling rested and alert during this challenging period.

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