COVID-19 has brought the world into uncharted waters. While the world is trying to lift the lockdown, the delirium of the novel coronavirus has given many of us sleepless nights. From having COVID dreams to checking temperature for the slightest rise, the pandemic has shaken all of us. Adding to the turmoil is the unprecedented changes coming on so quickly, that the goodnight sleep has flown across the radar. In this article, we discuss the importance of goodnight sleep, along with a few tips to sleep better.
Why is Sleep Important during COVID Pandemic?
Sleeping well has a direct impact on mental and physical health. Quality sleep is equally important as it prepares the body to handle daily stressors more effectively. According to several researches, an adult human needs seven to nine hours of sleep per night to function at his best. If the body doesn’t get proper sleep, it affects your judgment making ability, coordination and reaction times. Similarly, in case you don’t sleep well, you tend to show signs of fatigue, lethargy, anxiety and restlessness. Here are some simple tips to sleep better.
Be in sync with Circadian Rhythm
Getting in sync with your body’s natural sleep-wake cycle is crucial to sleep better at night. Try to go to sleep and get up at the same time every day and avoid napping in the afternoon. Following body’s internal clock not only improves sleep quality but also helps in better functioning of the brain.
Also Read: I Dream of COVID. Do You?
Control exposure to blue light
Spending endless hours on your mobile, especially late at night or before bedtime is a leading factor behind insomnia. The blue light emitted by your phone, tablet or TV disrupts the body’s ability to secrete Melatonin, a naturally occurring hormone controlled by light exposure that helps regulate sleep-wake cycle. Thus, it is best to stay away from your phone or TV at least 2 hours before your bedtime.
It is also important to expose yourself to natural light in the morning to invigorate the senses and also to help the body’s sleep cycle be in tandem with the circadian rhythm. Spend time outside during daylight, exercise outside, or walk your dog during the day to have a healthy mind and body.
Exercising is the key to healthy life. People who exercise regularly sleep better at night and feel less sleepy during the day. Also, with regular physical movement, you can symptoms of insomnia and sleep apnea and enjoy a better sleep cycle.
Now, while working out is important, it is equally important to time your exercise at the right time.Exercise fuels metabolism, raises body temperature, and stimulates hormones such as cortisol. All this is beneficial for the body if you are exercising during daytime, but too close to bedtime can actually keep you awake and can also make you restless.
Eat and drink wisely
Your daytime eating habits play an important role in how well you sleep. The best tip to sleep better is to avoid big, heavy meals at night or eating late at night. Spicy and acidic foods, when consumed at night, can cause heartburn and results disturbed sleep. Also,drinking lots of fluids results in frequent bathroom trips throughout the night and disturbs the sleep.
Another important tip to sleep better is to avoid caffeine, yes you read it right! Caffeine can cause sleep problems up to ten to twelve hours after drinking it.
Cut back on sugary delights and refined carbs
Eating lots of sugar and refined carbs such as white bread, rice and pasta can trigger wakefulness at night and pull you out of the deep sleep. Refined carbs are full of starch and takes longer to digest, thus impacting the body’s ability to concentrate on other important functions.
Clear your thoughts
Stressand anger from your day can make it very difficult to sleep well at night. It is extremely important to manage your overall stress levels and take precautions to curb the worry habit in order to have a sound sleep. Try some meditation techniques and also practice a relaxing bedtime ritual to give a break to your mind. You can also practicerelaxation techniques, such as taking a warm bath and listening to soft music to unwind the day’s routine on a positive note.
Check out: The Beginner’s Guide to Meditation
We sincerely hope these tips to sleep better at night prove beneficial for you. Write to us if you are facing any difficulties. Let us try and solve the problems for you.