Have you found that you’re not sleeping as well since the start of the COVID-19 pandemic? No one would blame you if you answered yes. The sudden changes to everyday life have only heightened feelings of stress, anxiety, and depression. When you’re worried about contracting the virus, losing your job, not being able to provide, and being isolated from those you love, it’s bound to keep you up at night.
However, the only problem with not getting enough rest is that it can have adverse effects on your health. Before long, your immune system weakens, your cognitive functions decline, your mood fluctuates, your weight increases, and you become vulnerable to contracting life-altering diseases (including the coronavirus). Seeing as how this only complicates your life further, you must learn how to get the sleep you need every night.
Create a Bedtime Routine
If the pandemic has thrown off your regular schedule, your body might need to adjust for better sleep. Select a time that you’ll go to bed each night. Then, develop practices that help you wind down at the end of the day. After eating dinner, catching up with family, and perhaps watching a television show, you should take a bath or shower, complete your skincare routine, read a book, and turn in for the night. Continuing this pattern every day allows your body to adjust to a new sleep pattern.
Stay Active During the Day
Lockdowns and social distancing regulations may limit your physical activity. You’re home more often with a lot of time on your hands. It’s not too unrealistic to find yourself taking long naps or lounging on the couch binge-watching television shows and movies. Keep in mind, however, that inactivity during the day and frequent naps can alter your sleep.
Find things to do close to home. You can start a workout plan, complete a home improvement project, spend time indulging in a hobby, hang out with the kids, go for a walk, ride your bikes, or find local outdoor events to attend. As you stay active during the day, your body will be ready for some sound sleep.
Improve Your Sleep Environment
Where you lay your head at night impacts your quality of sleep. If your bedroom doesn’t provide the comfort you need to get a good night’s rest, it’s time to make a few changes. Begin with your bedding. Purchasing products like the best YNM weighted blankets, memory foam pillows, and at least 500 thread count cotton sheets can make a world of difference. A simple installation of blinds, darkening curtains, or shades will keep the light out. Lastly, incorporate elements that support health and wellness like aromatherapy diffusers, air purifiers, white noise machines, and indoor plants.
Limit Media Exposure
Staying informed in the middle of a global crisis is wise. However, too much information and exposure can lead to emotional overwhelm. If you’re having a hard time getting sleep during the pandemic, perhaps you should limit your media exposure. Reduce the amount of time you spend watching the news, browsing media sites, scrolling social media, and listening to podcasts. If cutting back is challenging, you should reduce exposure at least 2-4 hours before bed, at the very least.
Seek Medical Assistance
If you’re still having difficulty getting sleep during the pandemic, there could be a more significant problem going on. If your body has started to show signs of distress from sleep deprivation, seek medical assistance. A virtual consult, screening, and checkup with your doctor can rule out any underlying health problems that need to be dealt with. If the issue isn’t physical, a therapist would be the next healthcare expert you’d want to contact for assistance. Sometimes, all it takes is to have someone to vent to, bounce ideas off, and get guidance from to put your mind at ease.
There are so many factors that make getting a good night’s sleep complicated, particularly in a national crisis. Though the days are long, the stress is mounting, and the future is unclear, you must rest. When implemented, the above suggestions should be useful in helping you get some shuteye and improve your quality of life no matter what’s going on in the world.