Alaska Sleep Education Center

Back from Covid

Posted by Stefanie Leiter

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on Jun 17, 2021 6:22:00 AM

Happy multi-generation family using digital tablet in living room at home

All routines were thrown out the window when COVID-19 hit the States during the spring of 2020. More than a year later, vaccinations are available for 12 and up creating more flexibility for businesses to reopen. Though precautions are important, routines are creeping back into focus for individuals and families.


Outside abnormal shifts at work, the 8 a.m. to 5 p.m. life can be draining. Start the night before to prepare for the work day.  

  • After dinner, meal prep for breakfast and lunch. Make certain the dishwasher is packed and the kitchen is clean.
  • Shower the night before work so you can concentrate on getting ready for the day.
  • Lay out the kids clothes out and book bags packed if school is still in session when your routine continues.
  • Stay away from caffeine and alcohol before bed. Do not eat anything heavy after 8 p.m.
  • Create a routine at bedtime. Add essential oils to the bedroom, meditate or journal, and keep the temperature comfortable.



During a pandemic, it became common to pick up new hobbies or hone what you already are talented in outside work. Don’t drop your hobbies or new interests: build them around work. Arts and crafts, music, puzzles, baking, reading, gardening, and cooking are all wonderful additions to your new routine. 

If you are looking for a hobby that can help relax your mind after work, try flower gardening or journaling. Create a cozy reading or writing nook.



Keep your expectations in check. When you take a break from working out, cardio or weight lifting, it is impossible to return to where you were pre-COVID. Set goals that you can reach at the start and incrementally add more. Consult a doctor if you have been previously injured so you do not strain any muscles or ligaments.

Walking is a good start a few times a week. Look at your calendar and build times in when you know you can succeed. You might even want to find a friend or a family member to keep you accountable.



Speaking of exercise, think about starting your day with yoga or meditation. After a full 7 to 8 hours of sleep, kickstart the day with a walk or light workout. Drink a full glass of water to activate the kidneys and get moving! Add a healthy breakfast to your routine either at home or in the office.

One easy recipe that you can prep before the week are breakfast burritos.

Breakfast Burritos

  • 12 eggs
  • skim milk
  • reduced fat cheese
  • veggies (your choice)
  • bacon, ham or sausage
  • whole wheat tortillas
  1. Scramble the eggs in a pan with a little bit of milk to make the eggs moist and fluffy.
  2. Cook your choice of veggies by adding a little bit of olive oil to the pan.
  3. Cook your choice of meats.
  4. Assemble your choice of toppings onto tortillas. Fold and wrap with foil to freeze.
  5. Unwrap foil and microwave for 1 minute wrapped in a paper towel.


Prep Your House

You are not the only person who needs to prepare for life after the pandemic; your house needs to get back in order as well. Purge clutter, go through the pantry, and try on your clothes. Donate what doesn’t fit or what isn’t useful.



Start to connect back with friends and family! After a year away, it is important for your emotional and mental health to reconnect. Catch up on life, start a book club or Bible study, and go to lunch. Friendships were either forged in the pandemic or broken so pick up from 2020 and start back up.

With time, your routine will get back into shape from pre-pandemic life. It may not be easy with a disrupted schedule for yourself and your family so be patient. Start early on bedtime routines and get up a little earlier to not feel rushed in the day.

If you are in a pattern of sleepless nights that are negatively affecting your health, your family, or your career, connect with the Alaska Sleep Clinic for a free consultation. Our sleep medicine specialists offer the help needed to get back on track with a quality, healthy night’s sleep.

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Topics: Family, recovery, covid-19

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