The novel coronavirus, i.e. COVID-19, has affected the entire world in many different ways. The unprecedented changes such as lockdowns, losing job positions, feeling afraid, etc. have also affected the lives of people all around the globe. And, one thing is for sure, the coronavirus pandemic has also affected sleep as many are struggling to get used to staying at home and working from home lifestyle.
But, we all know how sleep is important for both our physical and mental health, as well as for having a strong immune system which is key when it comes to fighting against viruses, as with the COVID-19. Therefore, we’ve decided to share some simple steps that can help you improve sleep quality during the pandemic. Just continue reading and find out more.
Set Your Sleep Schedule and Routine
In such abnormal times, we live in, setting a routine can provide a sense of normalcy. By doing so, you will enable both your mind and body to acclimate to a consistent schedule. So, try to wake up and go to bed at the same time every day without exceptions. Also, try to relax and get ready for sleep by doing some calm activities like reading, meditating, listening to music, etc.
Reserve Your Bed for Sleep
Making a clear association in your mind between sleep and bed is of utmost importance which is why sleep experts recommend that you reserve your bed for sleep and sex only. In other words, your bed shouldn’t be your ‘desk’ when working from home. Similarly, it isn’t the couch for relaxing and binge-watching your favorite movie or series. But, remember to keep your bed clean and fresh by frequently changing your sheets.
Be Careful with Naps
When working from home – the new normal due to the pandemic – it’s quite easy to be tempted to take more naps as you spend your entire day at home. However, this doesn’t mean that you should nap whenever you have free time. Instead, as with night sleep, you also have to set a napping schedule. Plus, you have to limit naps to only 10-20 minutes if you don’t want to feel groggy, which is what happens when you have longer naps.
Try Relaxation Techniques
One of the best ways to boost sleep quality is to find ways to relax and wind down. Luckily, there are plenty of relaxation techniques such as stretching, yoga, deep breathing, quiet reading, calming music, etc. that can help you achieve this. Another useful strategy during this global pandemic is avoiding coronavirus-related news so as not to become overwhelmed. Hence, try to limit the number of news sites you get information from and visit them only at pre-set times of the day.
Get Enough Light Exposure
Last but not least, one of the most important aspects of helping our bodies regulate sleep is light exposure. In other words, exposure to light is key for the healthy functioning of our circadian rhythm. Therefore, spend as much time as you can outside in natural light even though it isn’t too sunny. Then, open windows and blinds during the day so that light can get into your home.
As a bonus tip, be careful with screen time because the light produced by electronic gadgets, called blue light, obstructs sleep which is why you should avoid using mobile phones, laptops, tablets, etc. for at least one hour before bedtime.