Evie Summers
The COVID-19 pandemic has disrupted the sleep patterns of many people, with a survey from the American Academy of Sleep Medicine reporting that a third of Americans are sleeping worse than they did before the pandemic. Sleep loss has been attributed to fears about the coronavirus, economic worries, and limited social contact. This phenomenon has been termed COVID-somnia or coronasomnia. To improve sleep during the pandemic, experts recommend establishing a relaxing bedtime routine, creating a peaceful sleeping environment, and adopting healthy lifestyle habits such as regular exercise and healthy eating. Additionally, maintaining a disciplined daily schedule, managing stress, and limiting exposure to blue light from electronic devices before bedtime can help improve sleep quality.
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What You'll Learn
Establish a relaxing bedtime routine
The COVID-19 pandemic has disrupted many people's sleep, with a third of Americans reporting worse sleep than before the pandemic. This phenomenon has been termed "COVID-somnia" or "coronasomnia". Lifestyle changes during the pandemic, such as working from home, social isolation, and a lack of exercise, can all contribute to sleep disturbances.
Establishing a relaxing bedtime routine can help improve your sleep quality and strengthen your sleep cycle. Here are some tips to create a soothing pre-sleep ritual:
- Start unwinding early: Begin your bedtime routine at least 30 minutes before you plan to fall asleep. Engage in quiet and calming activities such as reading a book, listening to soothing music, practising meditation or deep breathing exercises, or taking a warm bath or shower. These activities can help relax your body and mind, preparing you for a good night's sleep.
- Create a peaceful environment: Transform your bedroom into a tranquil sanctuary. Ensure the room is cool and dark, using blackout curtains or a sleep mask to block out any light. Minimize clutter and remove any potential stressors, such as unpaid bills or work-related items, from your bedside area. Make your bed a technology-free zone by keeping electronic devices like televisions and smartphones outside the bedroom. The blue light emitted by these devices can interfere with your body's natural melatonin production, delaying your sleep onset.
- Stick to a consistent sleep schedule: Aim to go to bed and wake up at the same time each day, even on weekends. This helps to reinforce your body's circadian rhythm, which is essential for regulating your sleep-wake cycle. Making incremental changes, such as adjusting your sleep time by 15 minutes each day, can help you establish a consistent routine without making drastic alterations.
- Associate your bed with sleep: Use your bed only for sleeping and intimate activities. Avoid working, solving puzzles, or engaging in other mentally stimulating activities while in bed. This helps to condition your brain to associate your bed with relaxation and rest, making it easier to fall asleep when you retire for the night.
- Limit exposure to news and social media: Avoid watching or reading the news, and limit your use of social media before bedtime. Such activities can often induce stress and anxiety, making it harder to unwind. Instead, opt for listening to calming music or a podcast, or reading a book that is not overly stimulating.
By incorporating these practices into your bedtime routine, you can create a soothing pre-sleep ritual that prepares your mind and body for restful sleep.
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Create a peaceful sleep environment
A cool, dark room is ideal for sleeping. Make sure your bedroom is well-ventilated and free of clutter. If you can't keep your room cool, consider using a fan or air conditioning. Use blackout curtains or a sleep mask to block out any light.
Keep your bedroom quiet and free of distractions. If you live in a noisy area or have loud neighbours, consider using a white noise machine or earplugs to block out any unwanted sounds.
Avoid watching TV or using your phone, computer, or other electronic devices before bed. The blue light emitted by these devices can disrupt your sleep. Instead, try reading a book, listening to calming music, or practising deep breathing or meditation.
Establish a relaxing bedtime routine. This might include taking a warm bath or shower, drinking herbal tea, or light stretching. Start unwinding at least 30 minutes before bedtime, and avoid any stimulating activities or conversations that might rev up your brain.
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Exercise regularly
Exercise is a great way to improve your sleep quality, especially during the pandemic when sleep has been a challenge for many people. Regular physical activity can alleviate insomnia by reducing anxiety and depressive symptoms. It can also decrease physiological arousal, which is important for calming the body and mind before sleep.
Federal guidelines recommend adults get at least 150 minutes of exercise each week, which can be broken down into 30 minutes a day, five days a week. This can be a simple walk or run, or even a speed walk to and from work. If you are working from home, you may want to consider exercising in the evening to tire your body out before bed. Yoga and deep breathing exercises have also been found to be beneficial.
Exercising outside in the morning is a great way to get some fresh air and sunlight, which can help regulate your body's internal clock. Sunlight exposure boosts your exposure to bright illumination, which is good for your circadian rhythm. If you are unable to exercise outside, there are plenty of indoor workout options available, such as yoga or indoor fitness routines.
Exercising regularly will not only help you sleep better but will also improve your overall health and well-being. It is a great way to improve your mental health, especially during challenging times, and can help you feel more energized and positive.
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Maintain a disciplined daily routine
Maintaining a disciplined daily routine is crucial for improving your sleep during the pandemic. Here are some detailed suggestions to help you establish a consistent and beneficial routine:
Firstly, establish a regular sleep schedule. Aim for at least seven hours of sleep each night, and maintain a consistent bedtime and wake-up time, even on weekends. This practice supports your body's internal clock, or circadian rhythm, which regulates your sleep-wake cycle. By sticking to a schedule, you help your body develop a natural rhythm, making it easier to fall asleep and wake up.
Secondly, incorporate daily physical activity into your routine. Exercise has numerous benefits, including improving insomnia, reducing anxiety, and promoting overall health. However, avoid intense exercise close to bedtime, as it may hinder your body's ability to settle down for sleep. Aim for morning or afternoon workouts, and if you prefer evening exercises, experiment to find a timing that doesn't interfere with your sleep.
Thirdly, develop a relaxing pre-sleep ritual. Start unwinding at least 30 minutes before bedtime with activities like reading, meditating, or taking a warm bath. This ritual will signal to your body that it's time to relax and prepare for sleep.
Additionally, limit your exposure to electronic devices, especially those emitting blue light, such as computers, smartphones, and televisions. The blue light from these devices blocks the release of melatonin, a hormone that helps regulate sleep. Avoid screens at least two hours before bedtime, and if possible, keep your bedroom free of electronics. Instead, opt for calming music, podcasts, or a book in soft light to help you relax.
Finally, pay attention to your environment. Create a peaceful and relaxing space by dimming the lights and ensuring your bedroom is cool and dark. Remove clutter, bills, or anything that might cause stress, and consider using blackout curtains or a sleep mask to block out unwanted light.
By implementing these practices into your daily routine, you'll be well on your way to improving your sleep during these challenging times.
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Avoid screens before bed
The COVID-19 pandemic has disrupted the sleep patterns of many people, with increased screen time being one of the contributing factors. Here are some detailed tips to help you avoid screens before bed and improve your sleep during these challenging times:
Firstly, it is important to understand the impact of screens on your sleep. During the pandemic, people have increasingly turned to online activities and social media to stay connected and cope with social isolation. However, excessive screen time can negatively affect your sleep quality. Studies have shown that higher social media use, video gaming, and overall screen time are associated with shorter sleep duration, later bedtimes, and poorer sleep quality, particularly in adolescents. This relationship between increased screen time and poorer sleep was evident across all ages and genders, even before the pandemic.
To improve your sleep, it is recommended to avoid screens at least 30 minutes to two hours before bedtime. This includes computers, smartphones, and televisions, which emit blue light that blocks the release of melatonin and delays sleep onset. Instead of engaging with electronic devices, you can opt for relaxing activities such as reading a book, listening to calming music, or practicing deep breathing exercises or mindfulness meditation. Creating a relaxing pre-sleep ritual and a peaceful sleep environment can help condition your brain for better sleep.
Additionally, maintaining a consistent sleep schedule and daily routine can improve your sleep quality. This includes sticking to regular bedtimes and wake-up times, even on weekends, to avoid "social jet lag," which can disrupt your internal clock and make it harder to fall asleep at the desired time. It is also beneficial to get exposure to sunlight, especially in the morning, as it helps regulate your circadian rhythms, which are internal 24-hour cycles that control your sleep-wake patterns.
By following these tips and reducing screen time before bed, you can improve your sleep quality and enhance your overall well-being during the pandemic. Remember, good sleep hygiene involves practicing behaviors that contribute to effective, restful sleep, and it is a crucial aspect of maintaining your physical and mental health.
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Frequently asked questions
Here are some tips that might help:
- Establish a relaxing bedtime routine. Start unwinding at least 30 minutes before your bedtime with quiet activities like reading or meditating, or take a warm bath or shower.
- Create a peaceful sleeping environment. Make your bedroom cool, dark, and quiet. Keep TVs off and store smartphones and other electronics outside your room.
- Exercise regularly. Physical activity can help alleviate insomnia by decreasing anxiety and depressive symptoms.
Sleep is essential for maintaining your overall health and wellbeing. Getting adequate sleep will strengthen your immune system, improve your mood, increase productivity, reduce stress, and lower the risk of certain health problems. A healthy immune system is your best defense against coronavirus infection.
Lifestyle changes during the pandemic, such as working from home, social isolation, and a lack of exercise, can disrupt your body's natural sleep-wake cycle or circadian rhythm. Increased stress and anxiety about the pandemic can also contribute to sleep difficulties.
