COVID-19 is on the verge of becoming one of the deadliest pandemics of all time. This generation is experiencing something like this for the first time. Therefore, going through feelings of confusion and fear is imperative. For many people, this has led to varying levels of anxiety on a regular or occasional basis. The most common damage is the damage caused to the sleeping patterns. Some find it more difficult to get restful sleep during the COVID 19 outbreak. For many others, their sleep cycles have altered drastically.
Why disrupted sleep cycle is a serious issue
A bad sleep cycle might look harmless as it shows little or no concrete changes in your physical health in the short-run. However, on a closer look, it becomes an indispensable part of your healthy well-being in the long-run. Lack of sleep can cause grief, stress, and depression, and a general air of dullness.
It is important to get restful sleep during the COVID 19 outbreak and prioritize your sleeping schedules. This will ensure harmony between your mind and body. In this blog, we list down 7 ways to get restful sleep and explain how you can incorporate these tips in your routine.
7 ways to get restful sleep during the Covid-19 outbreak
Our lifestyles have undergone a 360-degree change and with it our sleep cycles. The transition can be tough for children and adults, alike. To aid this transition from a Covid-19 free world to the new normal, here are 7 ways to get restful sleep during the Covid-19 outbreak.
1. Set up and follow through a routine
Melatonin is a hormone of darkness – it goes by this name because Pineal glands secrete it during the period of darkness. It has involvement in maintaining our sleeping cycles in response to the darkness. Its levels rise during the night and fall during the day.
With lockdowns and precautionary measures asking us to stay home, people have disrupted their normal schedule of sleep. It has been replaced with sleeping only after one’s body tires out. It has also led to over-napping with so much less to do and so much free time at hand.
Thus, setting up a fixed sleep schedule that aligns with when the melatonin is secreted can get you a restful sleep. So that, you can reduce stress during pandemic and build a strong immunity – prerequisites in these uncertain situations.
2. Get some natural light daily
Exposing one’s body to the sunlight in the morning is like experiencing the freshness of nature and feeling good in general. It helps your body align with a fixed schedule of sleeping and waking up on time. It has positive effects on our circadian rhythm. Early mornings till early noon is a good time to get the necessary exposure to natural light.
If you have the privilege of stepping out of your house then, try to go on walks in the morning while making sure you socially distance yourself from others. If you are working home, make sure that the space is well-lit and preferably, near a window, that gives you access to natural light.
Open the blinds of your room in the morning and let your room and your body bask in the natural light as much as possible. Try to sit in a way where natural light is accessible to your body while you play, watch movies, work, cut vegetables, knit, or simply relax.
3. Avoid over-consumption of news
While Coronavirus sparks uncertainty and fear, the newspapers and news channels add to it as they report mostly bad news – literally and figuratively. In times like these, the best way to keep yourself away from such bad news that can trigger negative emotions in one’s body is to simply consume less or none of it.
With varying mental health capacities, some can digest harmful news while others can not. Thus, consuming news proportionately can help you overcome your fears.
Limit your consumption to 10 minutes a day and consume informative news over triggering headlines. This will ensure that your mind does not trigger and stress you and you get restful sleep during the Covid-19 outbreak.
4. Limit binge-watching during the nights
Netflix, Amazon prime, and a host of other service providers are experiencing heavy consumption. While a series may tempt you to watch just another episode and the one after that and then one, yet again – it is disrupting your natural cycle of sleep.
With increasing exposure to blue light, one becomes more active and as a result, sleeps less. Reduce your exposure to the blue light and limit your consumption of movies and series. You can watch them during the day and take the night time to rest your body and focus on getting a good night’s sleep.
5. Practice home work-outs
Keeping your body active, physically is important. This is because physical inactivity will cease to make your body tired and in turn lead you in being awake at odd hours of the night. To make sure your body is active, many gyms offer online training sessions even without getting the necessary equipment.
Many reliable videos on the internet can help you in your home work-outs and keep you active even without the luxury of gyms. You can simply take walks or jog under the morning sun, to make sure there is some physical activity going on in your body.
Along with burning the extra calories, you are also making sure that your body gets better sleep during the Covid-19 outbreak.
6. Be positive and relax
While this is something you should incorporate in your routine with or without the existence of a virus, it becomes even harder during a pandemic. Anxiety and insomnia are directly proportional. Additionally, stress and sleep are inversely proportional. Therefore, making it necessary to take care of your mental health.
You can perform yoga, meditate for at least 15-20 minutes a day. You can follow deep breathing exercises, practice mindfulness, listen to calming music, or read in a quiet place. Making sure you spend time doing what you love in this limited environment, will help you reduce stress during a pandemic.
There are carefully developed apps for meditation and relaxation such as Calm and Headspace that will help you achieve a relaxed state of mind. And a relaxed mind is a sure-shot way to get restful sleep during the Covid-19 outbreak.
7. Maintain a healthy diet
Due to stress and anxiety, it may be possible that your diet goes for a toss. In times where your immunity is like a jail-free card to battling a pandemic, a good meal strengthens it.
Limit your consumption of caffeine and alcoholic beverages. Include a well-balanced meal in your diet that is also rich in proteins and vitamins. You can boost your immunity by watching what you eat and drink.
You can also consult your nutritionist or your doctor over a phone or online to make sure your body is fit and you are eating right. It will help you get restful sleep during the COVID 19 outbreak. It will ensure you wake up fresh and healthy, the following day.
To get restful sleep during the COVID-19 outbreak, follow these 7 tips religiously and you will see the results yourself. A good sleep schedule will not only strengthen your immunity but will also help in keeping your mind and body healthy. Consequently, you may be able to tackle the virus, a little more smoothly. However, we suggest you please consult your doctor if your sleep-related issues still persist.