Are you having trouble sleeping at night? If so, you aren’t alone. The coronavirus pandemic has disrupted our daily routines and lives. And, as the virus continues to spread, it’s causing a lot of anxiety and uncertainty among people, and contributing to stress.
Unfortunately, stress and anxiety interfere with the maintenance and initiation of sleep. A recent study shows that insomnia is on the rise in the United States as a result of financial strains caused by the impact of COVID-19 on the economy.
However, getting good sleep is now more important than ever. This is because enough sleep can boost your immune system and reduce inflammation in your body, making you less susceptible to diseases, including COVID-19.
Therefore, your quality of sleep plays a direct role in your mental and physical well being. Here are five tips that can help you get better sleep during the coronavirus pandemic.
- Purchase a better mattress
Many people assume that settling for any mattress is okay, and it doesn’t affect how they sleep. But, the quality of your mattress is vital in helping you initiate and maintain your sleep. For instance, a good mattress is crucial for deep slumbers, which allow your body to rest peacefully, relieving all the tension and stress you have.
Other benefits of purchasing a good mattress include:
- It provides proper support for your body, minimizing the risk of hip, neck, or joint pain.
- It provides you with a comfortable environment to unwind after a long day.
- It improves your productivity and performance since you’re having deep slumbers.
It’s time to get rid of that old, uncomfortable mattress if you want to wake up feeling rejuvenated and well-rested.
- Take away your electronics
The shelter-in-place orders restrict your movements outside, forcing you to seek entertainment on your phone, TV, or laptop. Unfortunately, a lot of screen time affects your ability to fall asleep quickly because of the blue spectrum light on electronic devices. This light reduces the production of melatonin, which is a sleep hormone.
Therefore, it’s wise to put away your electronics 30-60 minutes before you sleep to improve your quality of sleep. Additionally, don’t use your phone as a distraction when you can’t sleep. Instead, read a book or listen to soft music.
- Make your bedroom conducive to sleep
Before eating, you usually prepare by setting your dining table with all the required utensils. So, why don’t you do the same for your bedroom? Making your bedroom conducive for sleep is the easiest way to get better sleep. For example, you can dim or turn off your lights before getting into bed.
Alternatively, you can use a white noise machine to block out noises from the streets or the rest of your home. Other ways to make your bedroom conducive to sleep include:
- Cleaning clutter – a disorganized room can prevent you from feeling relaxed, and it distracts you from your sleep.
- Keeping your pillows fresh – fresh pillows are vital in making you feel comfortable.
- Maintain a regular sleep schedule
As mentioned earlier, COVID-19 has affected routines now that most people have to work from home. However, this should not be an excuse to sleep all day and work at any time. Having a regular schedule not only increases your efficiency but also allows your body to get used to a specific sleeping cycle.
For example, try sleeping every day at 9 p.m. so that your body and mind automatically ease into sleep at that time daily. Also, wake up at the same time every day.
- Be active
Although being active can be challenging with the lock down, you can still perform some physical activities. For instance, you can do some home exercises or take a walk in your yard or neighborhood. This way, you feel tired at the end of the day and can sleep.
Maintaining good sleep practices during this time is vital for your health and well-being.