Miya Pearson
The COVID-19 pandemic has disrupted our sleep schedules, with many people reporting insomnia, stress, anxiety, and depression. Sleep is critical for a robust and healthy immune response, supporting heart health, improving mood and mental health, and heightening brain function. To improve sleep quality during the pandemic, it is recommended to maintain a consistent sleep schedule, limit screen time, exercise regularly, avoid caffeine and alcohol close to bedtime, and manage stress through activities like reading or meditation.
| Characteristics | Values |
|---|---|
| Limit media consumption | Avoid excessive news and COVID-related media |
| Maintain a routine | Keep a consistent sleep schedule and daily routine |
| Exercise | Engage in physical activity, even light exercise improves sleep quality |
| Avoid caffeine and alcohol | Limit caffeine intake and avoid alcohol close to bedtime |
| Avoid heavy meals | Eat light snacks before bed and avoid heavy, spicy, or sugary foods |
| Limit screen time | Avoid blue light exposure from screens, especially before bed |
| Bedroom environment | Maintain a cool, dark, and quiet bedroom |
| Melatonin | Consider melatonin supplements to aid sleep |
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What You'll Learn
Limit screen time and media consumption before bed
Excess screen time from video chats, TV, and working on a computer can disrupt your sleep. The blue light from electronic devices can suppress the production of melatonin, a hormone that helps you sleep. To limit screen time before bed, put your phone on "Do Not Disturb" mode and turn it facedown or place it on the floor beside your bed. Avoid binge-watching TV shows late at night, and instead, turn off the TV at least an hour before going to sleep. If you must use electronic devices before bed, consider wearing blue light-blocking glasses to protect your sleep.
In addition to limiting screen time, it's important to manage your media consumption, especially if it contributes to feelings of anxiety and depression. Constant exposure to negative news and social media can keep your mind in a state of worry, making it difficult to fall asleep. Be intentional about the media you consume by setting limits on your phone for certain websites and checking them only a few times a day. Instead of constantly checking the news, use your free time for relaxing activities like reading or painting.
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Exercise regularly, even if it's light or minimal
Exercise is a great way to improve your sleep quality, especially if you exercise outdoors. Even light or minimal exercise can improve your sleep, so don't worry if you're not an experienced athlete or don't have access to a gym. Just 10 to 20 minutes of daily exercise is enough to help you rest better. If you're new to exercise, start small with 10 minutes of yoga or walking each day, then gradually build up.
During the COVID-19 pandemic, many people's daily lives were disrupted, making it difficult to keep track of the time and maintain a consistent sleep schedule. Exercise can help to regulate your body's internal clock, or circadian rhythm, which is crucial to getting a good night's sleep. This is especially important if you're working from home or practising social distancing, as you may not be getting the incidental exercise you normally would from commuting or going to the office.
Exercise has been extensively linked with improved sleep, and pairing it with natural daylight can be another boost since it may help regulate sleep-wake hormones like melatonin and cortisol. Even if you're spending most of your time indoors, exercising can still be beneficial for your sleep quality. It can help to lighten the mental burden of stressful situations and release chemicals in your brain, like serotonin and endorphins, which are great for your mood and energy levels.
If you're unable to get outside, that's okay. There are plenty of indoor exercise options to choose from. You can try yoga, strength workouts, Pilates, or high-intensity interval training (HIIT) at home by following free online videos on YouTube. Alternatively, get creative and build your own workout routine with exercises like walking or running on the spot, star jumps, planks, sit-ups, or push-ups. Just make sure to get your heart rate up a little, either at home or in a local outdoor area.
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Avoid caffeine after 2 pm and drinking alcohol close to bedtime
Caffeine and alcohol can negatively impact your sleep, so it's important to avoid consuming these substances close to bedtime.
Caffeine is a stimulant that can keep you awake, and its effects can last for several hours. To improve your sleep during the coronavirus pandemic, it's recommended to avoid caffeine after 2 pm. This includes coffee, tea, and other caffeinated beverages. By cutting off caffeine earlier in the day, you can give your body a chance to wind down and prepare for sleep.
Alcohol, on the other hand, is a depressant that can disrupt your sleep patterns. While it may make you feel sleepy initially, alcohol can cause you to wake up in the middle of the night and block REM sleep, the most restorative phase of sleep. To minimize the impact of alcohol on your sleep, avoid drinking close to bedtime. Divya Gupta, M.D., a neurologist, and sleep medicine specialist recommends consuming alcohol 2 to 3 hours before bedtime and limiting your intake.
In addition to avoiding caffeine and alcohol close to bedtime, maintaining a consistent sleep schedule, regular exercise, limiting screen time, and creating a relaxing bedroom environment can also improve your sleep quality during these challenging times.
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Stick to a sleep schedule and daily routine
The COVID-19 pandemic has disrupted our sleep schedules, with many people experiencing stress and insomnia. Sticking to a sleep schedule and daily routine can help you sleep better.
Firstly, try to wake up at the same time every day, even on weekends. This can help to regulate your sleep-wake cycle, or circadian rhythm, which is your body's 24-hour internal process that regulates when you feel alert and when you feel sleepy.
Secondly, establish a bedtime routine that helps you wind down and relax before bed. This might include activities such as reading, journaling, or meditation. Limit your screen time, especially in the evening, as the blue light from electronic devices can disrupt your sleep patterns and suppress the production of melatonin, a hormone that helps you sleep. Put your phone on "Do Not Disturb" mode and turn it facedown or put it on the floor beside your bed. Avoid consuming caffeine after 2 pm and drinking alcohol before bed, as this can disrupt your sleep.
Thirdly, maintain a consistent daily routine. This can include setting time tables for activities such as work, school, exercise, and relaxation. Even if you are working from home or practising social distancing, try to get outside for some fresh air and natural light. Regular exercise can also help to improve your sleep quality.
Finally, make your bedroom a haven for sleep. Keep your bedroom cool, dark, and quiet, and ensure your bed is comfortable and supportive.
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Make your bedroom a technology-free zone
The COVID-19 pandemic has disrupted our sleep schedules. Excess screen time from video chats, TV, and working on computers can negatively impact our sleep. The blue light from electronic devices suppresses the production of melatonin, a hormone that helps us sleep. Therefore, it is important to make your bedroom a technology-free zone.
Mary Pat Wallace, the founder of The Luxury Bed Collection, encourages a technology-free bedroom. She suggests putting away your phone and turning off the TV at least an hour before going to bed. This gives you time to wind down and relax before sleeping. If you need to have your phone on for emergencies, make sure to put it on “Do Not Disturb” mode and turn it facedown or place it on the floor beside your bed.
Limiting screen time before bed is crucial, especially for children and students. With online lessons, it is easy to develop irregular sleep patterns. By establishing a consistent sleep schedule, you can improve your overall sleep quality. Try to wake up at the same time every day, even on weekends, and stick to a bedtime routine that does not involve electronic devices.
In addition to removing technology from your bedroom, you can also invest in a pair of blue light-blocking glasses. These glasses can be worn when using electronic devices, especially after 4 pm, to protect your eyes from the harmful effects of blue light. By combining a technology-free bedroom with blue light-blocking glasses, you can minimize the negative impact of screen time on your sleep.
Making your bedroom a technology-free zone is a simple yet effective way to improve your sleep during the coronavirus pandemic. By reducing screen time and blue light exposure, you can create a calming environment that promotes better sleep quality and overall well-being.
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Frequently asked questions
There are many factors that may impact your sleep during the coronavirus pandemic, including stress, anxiety, and depression. Here are some tips to help you sleep better:
- Limit your consumption of the news and COVID-related media.
- Exercise regularly. Even a 10-20 minute walk or light exercise can help you rest better.
- Avoid caffeine after 2 pm and drinking alcohol before bed.
- Put your phone on "Do Not Disturb" mode and turn it facedown before you sleep.
Here are some bedtime habits you can adopt:
- Go to bed at the same time every day.
- Avoid eating anything heavy, spicy, or sugary a few hours before bedtime.
- Keep your bedroom cool, dark, and quiet.
- Wear blue light-blocking glasses when staring at a screen, especially after 4 pm.
If you are having trouble falling asleep, try the following:
- Take a low dose of melatonin 1-2 hours before bedtime.
- Write down your thoughts and concerns in a journal an hour before bedtime.
- Limit your screen time before bed.
