Sleep is a biological necessity for mental and physical health, just like water and food. Studies have shown the hours we spend resting are far from passive and very significant. When we sleep, our body is busy looking for and getting rid of cancer cells, fighting off pathogens and viruses, forming vital memories crucial for learning and repairing injured tissues.
Getting sufficient sleep can improve our mood, mental well-being, and the capacity to think and use sound judgment. It is also significant for the working of our heart and other organs in the body. Most grown-ups need at least seven hours of good quality (continuous) sleep every day. Some may require significantly more.
Adequate and quality sleep is particularly significant during stressful times. To help you adjust to the rapidly developing changes in your personal and work life during the COVID-19 pandemic, below are ideas that can help improve your sleep.
Get a Good Bed
To ensure a good night’s sleep, get the correct mattress. Everyone sleeps differently – some lay on their back or stomach while others on their side. If you don't have the correct mattress for the way you rest, you will be uncomfortable and develop some pain in various areas of your body.
Memory foam mattresses are an excellent alternative since they contour your body's shape, making you sleep better and feel more relaxed. There are various brands offering different types of mattresses. Get the right one for your body and consider your sleeping habits before deciding to buy a mattress.
Restrict Caffeine and Nicotine
Sometimes if you're not able to sleep, it might be because you are getting a lot of these substances or using them at the wrong time, therefore, disrupting your sleep. To begin with, dispose of caffeine in the evening. Staying alert all day may require a tobacco or java boost, mainly if you're not sleeping enough and are drained during the day.
Although caffeine is a stimulant, try alternate approaches to remain awake. For instance, taking some natural tea, like, peppermint or ginger, getting up and moving around, and regularly drinking a glass of water. These can supply you with a decaffeinated boost.
Set Up a New Routine
While working from home, it is crucial to form and maintain a sleep-wake cycle to get better sleep. However enticing it might be to do otherwise, go to bed and wake up at the normal time. It would be best if you focused on getting at least seven to nine hours every night. Setting a routine isn't just useful for our sleep cycle but also beneficial for our mental well-being.
Write Down Your Thoughts
In case you wake up repeatedly in the night, or you're battling to fall asleep, try jotting down what's worrying you. This will help prevent thoughts from developing in your head and help you organize your thoughts. Keep a pen and a notepad alongside your bed and use them before you sleep or if you wake up in the night.
You will discover that this assists you in getting back to sleep. It may likewise be useful to look at tools like the worry tree for direction on the most proficient method to work through worries. If you still find it difficult sleeping after 20 minutes, get up and do something unwinding. Don't lie there thinking about it, for instance, listen to music or read a book.
Turn Off Your Screens
It would be best if you were up-to-date on the steadily evolving COVID-19 scene. However, the screens' blue light interferes with the creation of melatonin—the hormone required to fall asleep. Additionally, the stimulation that accompanies the news is counterproductive to the environment you require to fall and stay asleep. To better deal with the situation, do something creative like designing a photobook of your last vacation, knitting, reading a book, or coloring.
Exercise and Healthy Diet
Researchers have revealed that being active during the day and regular exercise can support better sleep by relieving anxiety, tension, or worry. Regular exercise is crucial. However, try not to do it late in the night. You might feel over-invigorated and experience difficulty falling asleep. Search for different home workouts that you can do.
Eating healthy is likewise connected to great sleep. Try having dinner earlier in the evening and drink enough water during the day. Avoid having heavy meals late at night since it can lead to indigestion and influence your sleep.
Stay Healthy, Sleep Well
Although numerous things have changed due to the lockdown, your sleep shouldn't be among them. Proper sleep is essential to remaining healthy and feeling refreshed every other day. Additional restrictions could easily cause irregular sleeping during the quarantine.
To help support quality sleep, you need to stay active during the day, exercise and eat healthily, avoid caffeine and nicotine, have a schedule, stick to it, limit your screen time, and relax. Follow these health tips, and you'll be feeling refreshed and alert during this difficult period.
A sleep study may still be the best choice though the type of sleep study varies by a patient’s symptoms. Healthcare providers will monitor your sleep either in a lab or at your home using portable home sleep apnea testing equipment.
If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.