COVID Insomnia: How to Deal With Pandemic-Induced Sleeplessness
With all the worry and stress from this pandemic, it gets harder for one to fall asleep or feel relaxed. The negativity from 2020 can lead to poor quality sleep and adverse health effects. Sleep is essential to your mental and physical health.
It improves your immune system's function, lowering your risk of getting viruses. To improve your sleeplessness, you need to shake off that negativity and stress. Here's your way to avoid and improve COVID insomnia.
Find the Time to Relax
Unwinding your mind and body is an effective way to reduce your worries and COVID insomnia. Finding some time to relax and unwind will help you let go of negative thoughts. Meditation is a common and effective strategy to treat sleeplessness.
Try out mindfulness meditation, where you observe your thoughts and emotions. This method allows you to live in the moment to prevent your thoughts from wandering. Another way to relax is by deep breathing, where you take even, slow, and deep breaths.
You can also relax by changing your beverages or using bath salts. Take advantage of your love for music and listen to calming stories or music hypnosis. Going to the spa for a massage also helps you remove the tension off of your mind and body.
Stick to A Consistent Sleeping Schedule
Having a regular sleep schedule will help you get quality sleep with a natural rhythm. When you sleep at different times, it may mess with your body's internal clock since it will have difficulty adjusting.
To wake up at a set time, set your alarm and avoid clicking on the snooze button. When it's time to wind down, start preparing to sleep, like putting on your pajamas and brushing your sleep. It's best to sleep during the night and wake up when the sun is up for the best melatonin production.
Create A Suitable Sleeping Environment
It's essential to create an association in your mind between sleep and your bed. It would be best if you avoid bringing your laptop to work or watch a movie on your bed. Make a habit of keeping your room free of clutter and distractions.
When you're ready to sleep, turn off all the lights and make your room stay at an ideal temperature of 60 to 67 degrees. If you find it hard to sleep, avoid tossing and turning for more than 20 minutes. Instead, you should get out of bed, find something relaxing to do under low lights, and then head back to bed.
You should also frequently change your sheets and fluff your pillows. Make a habit of cleaning your bed for a fresh and comfortable sleeping space. Consider getting a new mattress and sheets if they are old and no longer feel comfortable.
Limit Electronic Use Before Sleeping
Staring at the screen of your devices can affect your circadian rhythm or body clock. The blue light emitting from your screen can delay your body's melatonin production. Melatonin is a hormone that helps your body feel sleepy.
Stay away from your devices at least two hours before you plan on sleeping. You can turn on your devices' nighttime functions if you struggle without them. If you continue having insomnia during COVID, you can spend your time reading or doing your hobbies before bed.
Avoid Drinking Stimulants
Stimulants, such as coffee and certain carbohydrates, can keep you awake if you consume too much. Coffee can help you wake up in the morning, but it can delay your body clock when you drink past mid-afternoon. Alcohol is a sedative that can make you feel relaxed enough to fall asleep quickly.
However, alcohol will lead to getting poor sleep duration and quality. Alcohol may give you temporary comfort when things are stressful, but it's not a reliable source to fall asleep. Instead of stimulants, you can try taking melatonin supplements.
Make A Habit of Exercising
Getting enough exercise during the day helps promote better sleep at night. Exercise before bedtime may keep you awake due to your body's temperature change. It also increases your heart rate and stimulates your nervous system.
Your body may feel energetic, causing you to fall asleep and get poor sleep quality. Go early in the morning to walk, but keep a safe distance from other people. You can also join gyms, yoga, and dance studios that live-stream during this pandemic.
Go Out For the Sunlight
Exposing yourself to light helps your body regulate your sleep more healthily. The light has a positive effect on your body's circadian rhythm. Open your blinds and windows to let the natural light into your home.
Exposure to light will help your serotonin, boosting your mood and make you feel calmer. The constant exposure to artificial light is a part of our daily life, but it does not benefit our sleep quality. Some lights that won't benefit your sleep include blue light and white bulbs.
Watch What You Eat
Having a healthy diet with less sugary and fatty foods promotes better sleep quality. Go for tryptophan-rich foods and drinks, such as milk, bananas, honey, eggs, and nuts. Avoid eating heavy or spicy foods if you plan to sleep after one hour.
Eating before bed may lead you to develop unhealthy habits, causing you to get weight gain. Try not to have midnight snacks to avoid feeling more energetic. If you can't help feeling hungry, avoid going for large portions.
Resist the Urge to Take Naps
Since you stay at home most of the time, it can be tempting to take naps. You should have a consistent and intentional napping schedule. Limit your napping between 10 to 20 minutes.
Napping longer than 20 minutes can make you feel groggy and unsatisfied. You can limit your sleepiness with naps since it can reduce fatigue and improve alertness. It will also help with your memory formation and help you with your emotional regulation.
Deal With COVID Insomnia Today
It's time to fix your daily habits to have a healthier lifestyle and better sleep quality. Avoid ignoring insomnia during COVID since it can affect your health. Battle away COVID insomnia with sunlight, exercise, a healthy diet, and avoiding stimulants.
We have more guides to offer to improve your sleep quality! Check out our other blog posts for bedding to skincare tips. Contact us if you find any interesting products or need further help with your sleep.