Quarantips: Sleep tips during quarantine
Rose May Pimentel in Health
May 08, 2020 • 2 min Read
Many of us are forced to stay at home right now, which brings changes to our usual daily routine. You might have noticed your normal sleep pattern has changed. Some of us may be sleeping more, and some of us may be sleeping less.
Why is sleep important? According to SleepFoundation.org, sleep becomes even more essential during this coronavirus (COVID-19) pandemic, because of its wide-ranging benefits for physical and mental health. Sleep empowers an effective immune system, heightens brain function, enhances mood and improves mental health.
Having trouble sleeping during this coronavirus pandemic? Here are some quick tips doctors and healthcare professionals recommend on improving the quality of your sleep.
* Set a specific bedtime in your mind. Doing so gives your brain and body some mental feedback on when to start winding down.
* If possible, don’t work or watch TV in bed. If you make your bed a sleep-only zone, when you lie down to fall asleep, the absence of stimulation allows your brain to relax.
* Avoid or limit eating two hours before bedtime. You don’t want to force your digestive system to work when your body is trying to unwind.
* Set an alert/alarm that sounds one hour before bed.
* Turn off or avoid using all phone/tablet/computer devices during this time. The use of electronics before going to bed stimulates the brain and disrupts sleep cycles.
* Start to dim lights and limit interruptions. These behavioral and sensory changes also cue your brain and body that you’re ready to sleep.
* Calm your mind through meditation, stretching, focused breathing or prayer. Choose a mindfulness activity (only needs to be 2-3 minutes) that lets you separate your mind from stress.
* Be consistent! The more you keep a “bedtime routine,” the more your brain and body can recognize when to shift gears.
Sleep is one of the most important things you will do all day. The freedom of quarantine allows you to start building better sleep habits. Maximize your sleep to maximize your health and energy.
