Are you facing sleep issues this Lockdown? Do you wake up to sleep again or maybe out of routine? This blog will help you know why sleep is important and how can you get back those golden hours of rest.
The Novel Coronavirus has put us into unchartered waters, a situation no one imagined, and so was not prepared to deal with. Suddenly, there is a lot of information floating around how to deal with this scenario. A lot of suggestions about supplements, immunity, and coping mechanisms for staying home are shared on different platforms. Our eating and activity patterns might have changed; however, sleep remains an important aspect of our life that is affected by this global pandemic.
Sleep is at the heart of our immune system is often neglected, and especially at a time like this, it has become more important to prioritize our sleep to keep ourselves healthy, physically, and mentally warding off the stress and worries. Sleep fosters the T cells that play an important role in the Immune system and improves the response time for the immune system by supporting the release of cytokine, a protein that helps immune systems fight off the antigens.
Everyone has a different sleep pattern. And with all the time at home getting a night of good sleep can be an issue for some.
Read on further to know how to manage a good sleeping routine during this time:
Have a routine:
The best thing to do is to follow a proper routine like the one you did before the lockdown. This will help you keep up with your Circadian rhythm, and you will be able to perform your daily chores as usual. Sleeping late or for a few hours can affect your mood, performance, and decision-making skills at times. Just like meal prep helps in following a diet, a planned routine will help you do all your work as per the schedule and catch up on your precious sleep. Avoid naps in the day to avoid disrupting your sleep at night.
Exercise (during the day, not close to your bedtime):
Working out during the day is a good stress buster and some physical activity will help cope with the stress and helps your body relax at night.
Reserve the bed if not the bedroom for Sleeping:
Bedtime cannot be your office time, if possible, try and avoid working on your bed. This helps your brain relate to bed with the sleep routine. Wear comfortable clothing and try to keep the bed area clean and fresh.
It is a good idea to avoid gadgets before bedtime: with all the work at home, skype calls as a by-product of social distancing, the excess screen time can be detrimental to sleep. The light from screens suppresses the natural production of melatonin, which is a hormone that helps us fall asleep.
Instead, light music or reading helps with falling asleep.
Reducing Coffee Tea and other stimulants in late evenings: Caffeinated drinks or other stimulants should be avoided late in the evening so that it does not disrupt your routine.
Avoid stressful news/ conversations during bedtime:
With so much uncertainty, it is obvious to be stressed at times. We have never faced such a situation before. However, so that this stress does not get the better of us, we need to manage our stress. Try to avoid stressful news or conversations before bedtime. Especially before going to bed, it is a good idea to spend time with yourself by doing your fixed bed-time ritual to destress or relax you and spend 5-10 mins as your ‘me time’. Taking a shower before bedtime works for some, you can try that too.
Meditation or a Small Breathing exercise helps calm down:
These activities help our brain relax and release hormones that induce better sleep and reduce alertness at night. Practising some gratitude exercises or a journal helps you reflect on the good around you and calms down the worries.
Give sleep its due credit, people. It is the ‘unsung hero’ for good health, physical as well as mental. Take Care and Sleep Well.