12 tips for getting quality sleep during the COVID-19

COVID-19 pandemic has changed many aspects of our daily lives and routines. Perhaps it has produced strong emotions or feelings of stress for most of us. You might struggle to sleep during the current COVID-19 outbreak, as stress and uncertainty make it more difficult to relax at night. 

A good night’s sleep is incredibly important for your health. During sleep our body heals itself and restores its chemical balance. Our body needs enough sleep and it’s as important for us as air and food to function at its best. Our brain forges new connections and helps memory retention.

Getting less sleep can affect your immune system. Unfortunately, anxiety and stress often can interfere with the initiation or maintenance of sleep. One may notice difficulty falling asleep as a rumination on life’s stressors takes control of the sleep environment.

How sleep affects mental health

The quality of your sleep directly affects your mental health. It includes your productivity, emotional balance, creativity, vitality, etc. You could notice difficulty concentrating or experience similar symptoms of irritability and fatigue.

Your mood and sleep are connected. The mood can affect sleep, and vice versa.

How sleep affects physical health

Sleep impairment can affect our physiology in many ways.

Sleep deprivation is the condition of not having enough sleep. It can be either chronic or acute. It can affect your brain and heart health, immune system, and even your weight, as well as decrease our ability to perform as human beings.

People who experience long-term sleep deprivation cause an increased risk for elevated blood pressure, chronic conditions such as diabetes and heart disease. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.

In the current COVID-19 pandemic, sleep deprivation and poor sleep quality can make patients more susceptible to a viral illness. 

To keep yourself sniffle-free this season, here’s what you need to know.

12 steps to improve your sleep during the pandemic

1. Create a sleep routine and maintain a regular schedule.

Try to sleep and wake up at the same time every day and get adequate nighttime sleep.

2. Avoid napping during the daytime.

Daytime sleepiness can interfere with your sleep rhythm and ability to fall asleep.

3. Be active during the day.

Exercise at home or go for a walk. Just don’t exercise within a few hours before bedtime because the stimulation of physical exertion can make it harder to sleep.

4. Be wary of sleeping too much.

Excessive time in bed can promote feelings of fatigue and be frustrating when sleep is not achieved.

5. Take a break from electronics. Limit blue light exposure near bedtime.

Put away your phone and turn off the TV at least one hour before going to sleep. We recommend activities like reading a book or listening to music as a means of entertainment before bed.

6. Take a hot shower or bath 90 minutes before bed.

After getting out of the tub your body will produce melatonin naturally. It can help you fall asleep more quickly and even improve your sleep quality, according to thousands of studies.

7. Make sure your environment is clean.

Try to do an overall deep cleaning of your bedroom. Consider making your bedroom dark, quiet, and comfortable.

8. Drink a cup of guava leaf tea.

Guava leaf is a bedtime tea that can help you relax, calm your nerves, and quieten your mind. Drink it about 30 minutes before you go to sleep.

9. Do relaxation exercises.

Deep breathing is one of the best ways to lower stress in the body. There are many useful breathing exercises. Here’s the one:

4-7-8 breathing

In a comfortable position, with your eyes open or closed:

• Inhale for 4 seconds
• Hold the breath for 7 seconds
• Exhale slowly, for 8 seconds
• Repeat several times

Consider meditation or progressive relaxation before bed or while falling asleep.

10. Get some sunlight during the day.

To help synchronize our body clock, we should try to get enough sunlight during the day. Consider walking or doing exercise outdoors or just sitting in the garden to get your daily portion of sunlight.

11. Avoid drinking alcohol at least an hour before bedtime.

Be cautious with the intake of alcohol especially later in the day, as it can disrupt your sleep routine.

12. Structure your news intake.

It’s nearly impossible to escape the daily distressing flow of COVID-19 news and information. News consumption is likely to ratchet up your anxiety and affect your sleep. If it’s possible, consider limiting your news and social media intake.
Keep good sleep practices during these times. For further assistance, please feel free to contact us anytime!