The COVID-19 pandemic has brought about a widespread sense of anxiety, leading to heightened stress levels, which can result in insomnia even in those who usually don’t experience it. Good sleep is always vital for health but even more so during times of confinement. Sleep is a naturally recurring state of reduced consciousness from the external world, characterized by a gradual decrease in muscle tension and occurring at regular intervals.
On average, humans spend one-third of their lives sleeping, and there are many important reasons why sleeping well is essential. High-quality, sufficient sleep is crucial for mental and physical functionality. On the other hand, poor sleep can progressively pose risks to an individual, such as obesity, reduced immunity, decreased work performance, impaired memory, and other functions, regardless of whether it stems from physiological or behavioral issues. In my research in sleep medicine and social epidemiology, I examine sleep disorders in unusual cases, including individuals with Parkinson’s disease and those working in call centers and customer service roles. Below are ten suggestions to help improve sleep, informed by my findings and scientific studies:
1. Establish a regular schedule. Consistent bedtimes and wake-up times can help maintain a healthy sleep routine.
2. Keep in contact with natural light. Open windows and seek sunlight exposure whenever possible. This can elevate mood and help regulate your body’s internal clock. It’s also an opportunity to get some fresh air safely for a brief time.
3. Maintain daily physical activity. Keeping active during social distancing helps build up enough physical tiredness to fall asleep more easily and achieve deeper sleep.
4. Limit naps. Avoid napping during the day or afternoon unless you’ve slept very little the night before, as it can reduce sleep pressure and raise the likelihood of insomnia.
5. Maintain a social life. Anxiety can rise with negative news in the media. It’s essential to use online social networks to seek support from friends and family to uplift your mood and support mental health. This is particularly important if living alone or far from family.
6. Be disciplined in your diet. Steer clear of coffee in the afternoon as it might cause nervousness and delay sleep. Consuming heavy, rich meals before bed can also delay sleep. Although some people don’t have trouble sleeping, even after drinking much coffee or eating considerably, it’s advised to control the quantities and timing of consumption, as excess can harm sleep.
7. Avoid backlit devices before bedtime. Technology is ingrained in our lives, and many people are somewhat addicted to gadgets like smartphones, tablets, and laptops. It’s crucial to put them away at least 30 minutes before your planned bedtime. If difficult, set the device to “night mode” to lower its brightness. This helps align the brain with the day-night cycle, preventing disturbances in the biological clock and benefiting long-term sleep quality.
8. Avoid staying in bed if you can’t sleep. The brain, like a computer, associates certain events with specific functions. If the brain links bed and darkness with sleep, it triggers the sleep process. If distracted by activities like video games, homework, physical exertion, or alcohol, this association fails. It’s best to engage in reading, listening to soft music, deep breathing exercises, or yoga — relaxing activities. Don’t remain in bed longer than half an hour when not sleeping. If sleep is delayed, it’s prudent to leave the bed, partake in a quiet activity, then return to bed once fatigue signs — like heavy eyelids, yawning — become evident.
9. Accept that not every night’s sleep will be perfect or restful. Stress affects us all, and we each have our ways of managing it. Don’t worry if you haven’t slept well for a few days. Before getting upset about poor sleep, review the eight earlier suggestions. Sleep issues often arise from minor problems, like a disagreement with a loved one or anxiety over work. Identifying stress and learning to manage it is a positive start
10. Avoid sleeping pills. The easy option frequently carries the most risk. Extended use of sleep aids, like benzodiazepines or anxiolytics, without consulting healthcare professionals may worsen an initially minor situation.
Adopting a healthy lifestyle is preferable to medication, both normally and during COVID-19 confinement. Always remember, to work effectively, eat healthily, enjoy life, manage bills, and care for your loved ones, whether during normal times or confinement, it’s crucial to sleep well.