Quarantine has changed the way the world functions. Everything from our work, meetings, shopping habits, and even sleep routines have dramatically changed.
Many things can affect the quality of our sleep during these days, however, it is possible to reset your sleep schedule and today we will share a few tips on how to do it!
Why Can`t You Sleep During Lockdown?
During this pandemic, an increased number of Americans have been reported with insomnia and sleep disturbances. According to a recent report from Express Scripts, a prescription benefit plan provider, the use of anti-insomnia, anti-anxiety, and antidepressant medications have spiked during the lockdown.
The reasons can be traced back to a large number of “normal life” disruptions that might have lead to an increased number of people with anxiety:
- Anxious environments: Although most people are at home, the lack of personal space and the mixing between work and house chores can be overwhelming.
- Screen time: Since people are stuck at home, screen time has duplicated. This affects people´s sleep quality because the blue light from screens can suppress the natural production of melatonin, a hormone that the body makes to help us sleep.
- Depression: Grief and depression can be exacerbated by isolation at home, and both are known to have the potential to cause significant sleeping problems.
- Sun Deprivation: With the lack of sun exposure, your circadian rhythm is highly affected. The reason for this is the fact that the sun works along your body releasing melatonin when it’s dark to help your body sleep. When you lack sunlight, your body has trouble receiving those signals and ultimately disrupts its production (melatonin).
- Exercise changes: Even when it is possible to workout at home, in most cases lockdown affects peoples’ physical activity. This, in addition to all the mentioned changes, affects your body`s functioning and endorphin release, affecting your sleep cycle and patterns.
Now Is The Perfect Time to Reset Your Sleep Schedule!
Even though it might seem hard, lockdown is a good time to reset your schedule and improve your sleeping habits.
The following tips will help you get your best sleep:
Set up a schedule: We understand that lockdown can represent an absence of schedules, however, when it comes to sleep, sticking to a specific time is essential. Make an effort and hit the bed every day at the same time. The same goes for waking up.
Reserve your bed for sleep: Your bed should be reserved exclusively for sleeping and other romantic activities. Avoid at all costs working, eating, and watching tv on it. Also, we highly encourage you to change your bedsheets often to make it as comfortable as possible.
Get some light: A minimum of 15 minutes a day can make a huge difference in your circadian rhythm. So even if it seems cloudy, spending some time in the sun can be highly beneficial for your sleep.
Avoid Naps: We understand that napping is one of the biggest benefits of lockdown. However, constant napping, especially long naps, disrupts your sleep. So if possible, avoid them.
Coffee, tea, or sugar not after 6: Avoid consuming caffeinated, or sugary drinks after 6 pm to help your body relax and get in the relaxation mood.
Avoid screens: As we mentioned earlier, the blue light from screens is responsible for melatonin reduction and sleep disturbances. So make an effort to avoid T.V. and cellphone scrolling at least 2 hours before bed.
Keep in mind that going to bed should be a relaxing-renewing time and not a stressful moment. Avoid by all means to read your emails at bed or to check your phone beforehand because that opens the door for duty and distraction. Remember, rest is the key to productivity and wellbeing.
At Rehealth, we believe that having informed patients is the only way to deliver optimal healthcare. Visit our website to find out more interesting content and be a part of an amazing health integrated community!