Several months after the appearance of the coronavirus in our lives, the stress it causes has not been completely eliminated, as it brought with it rapid changes on a personal, professional, and social level. So it is normal for many of us to have problems with our sleep because of this stress. But there are many ways that can help us sleep better, according to experts, which we will see below.
What Should You Do During The Day To Ensure Better Sleep?
- Follow A Specific Routine.
Get up at the same time every morning, as the scheduled wake-up time regulates the body’s natural clock (circadian rhythm). In addition to the time you wake up, follow a specific program of food, exercise, and generally the activities you are called to do during the day. This will help your body get used to waking up and falling asleep at about the same time, so your sleep will be more restful at night.
- Get Some Sun.
Wake up and go out in the sun. Light is the main controller of the body’s natural clock and exposure to light in the morning helps in the daily adjustment of the body’s natural clock.
Exercise during the day improves the quality of sleep, reduces stress, and improves mood. Adapt as best you can to the circumstances and exercise safely, keeping your distance and all the necessary precautions for the coronavirus. Go to the gym carefully or just jog or walk.
- Do Not Spend Too Much Time In Bed.
Try to be active during the day. Do not lie down for many hours when you are at home. If you are drowsy, get a maximum of 30 minutes of sleep, as most will disrupt your nightly sleep.
- Do Not Drink Caffeine Late In The Afternoon.
The stimulant of caffeine, even if consumed in the afternoon, will disturb your sleep at night. It may even leave you awake all night.
6. Make The Bedroom Comfortable
Make the bedroom just a place to sleep, not a place to work, exercise, or read the news. People who use the bedroom as an office, a gym, and even for a gathering will have a bad effect on the brain. If you can, try to do other activities outside the room and make the bedroom just a comfortable resting place.
What Should You Do During The Night To Ensure Better Sleep?
- Do Not Watch News.
Make sure you are aware of the situation in the world and especially in your area but avoid frantically watching everything new that the media is promoting. Usually, news programs simply recycle what you already know. But by watching them, you increase your stress and therefore you cannot sleep at night. So set a schedule that will allow you to watch the news. Then close everything and relax.
- Turn Off Electronic Devices.
Electronic devices, such as cell phones and tablets, make it difficult to sleep, as the light they emit prevents the release of melatonin (the sleep hormone) from the brain, interfering with the body’s natural clock. If you need something to relax, just listen to music.
- Minimize Alcohol Intake.
Despite the sedative effect of alcohol on many people, overconsumption often has the opposite effect leading to poor quality sleep.
- Go To Bed When You Are Calm.
If you feel drowsy, but your brain is busy with various thoughts, then you will not be able to sleep or if you do, your sleep will not be quality. Writing down your thoughts on a piece of paper and putting them aside in order to read them and manage them the next day is a solution. If you are engaged, discuss your concerns with your partner and ask him or her to help you.
The hours before bedtime is the best time to do some relaxation exercises, such as deep slow breathing exercises. These techniques are guaranteed to help you sleep better.
6. Wake Up When You Start to Worry
If we are lying in bed when anxiety occurs, it is easy for us to experience stress. To avoid this pattern, Silverman says, it’s best to get out of bed and ideally go to another room so this thought process takes place elsewhere. In addition, we can take the time to write down anxieties that are experienced during the day through a bedtime journal. For 30 to 40 minutes after dinner, write down all the thoughts that come to mind.
7. Do Activities Without Thinking
Folding clothes or washing the dishes before bed may help overcome anxiety. Having a consistent night’s routine with mindless fun activities can support sleep. Meditation and relaxation techniques can be another aid to sleeping better.
What If You Follow All Of The Above And Still Can’t Sleep?
If you follow all of the above, but still cannot sleep, then this may be an indication that you have a clinical sleep problem, such as insomnia or sleep apnea. In such a case, therefore, it is good to consult your doctor for further advice and treatment.