Herbie Murray
The coronavirus pandemic has disrupted routines and caused increased stress and anxiety for many people, leading to a rise in insomnia and poor sleep quality. To sleep better during quarantine, it is important to maintain a consistent daily routine, including regular exercise and exposure to natural sunlight, which regulates the body's sleep-wake cycle. Reducing screen time before bed, practising meditation and creating a calm environment with essential oils can also aid sleep. Understanding our circadian rhythms and managing stress through rituals such as reading, journaling and meditation can help improve sleep habits and overall mental health.
| Characteristics | Values |
|---|---|
| Sunlight | Morning sunlight is important to cue the body's circadian rhythm. |
| Exercise | Exercise helps to maintain a healthy mental and physical state and increases the time spent in deep sleep. |
| Alcohol | Alcohol can disturb sleep. |
| Stress and anxiety | Stress and anxiety can cause insomnia. |
| Screen time | Screens emit blue light that signals the brain to not produce the sleep hormone melatonin. |
| Routine | Keeping a consistent routine will help you fall asleep easier and sleep better. |
| Sleep-inducing aids | Essential oils, sleep-inducing gadgets, soothing sounds, sleeping exercises, meditation, and reading can help you fall asleep. |
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What You'll Learn
Morning sunlight exposure
Sunlight affects your sleep by influencing your body's natural rhythms. Sunlight in the morning helps reset your body's inner "sleep clock" and signals to your body when it's daytime and when it's nighttime. The morning light is critical in setting and maintaining these rhythms. Sunlight also helps your body make serotonin, a brain chemical that plays an important role in your well-being and regulates your sleep, disposition, and mood.
To get the most out of morning light exposure, try to get outside within the first hour of waking up. Spending 15 to 45 minutes in direct sunlight can be beneficial. If you can't go outside, open your blinds or curtains to let the sunlight in, or sit on your porch or patio to have your breakfast. Just make sure the sun is getting on you (don't sit under an umbrella or awning).
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Reduce screen time
Quarantine and social distancing have disrupted our routines and led to increased screen time, negatively impacting our sleep. Screens emit blue light, which signals our brain to stop producing melatonin—a hormone that helps regulate our sleep-wake cycle. To improve your sleep during quarantine, it is important to reduce screen time.
Firstly, it is crucial to understand the impact of screen time on our sleep. Excessive screen time can disrupt the body's natural production of melatonin, making it tougher to fall and stay asleep. This is especially true for screens that are positioned close to our faces, such as mobile devices and laptops.
To combat this issue, it is recommended to turn off screens at least one hour before bed. This gives your mind and body time to unwind and prepare for sleep. Instead of screen time, you could try reading by soft light, listening to calming music or an audiobook, taking a bath, gently stretching, or meditating. These activities can help you relax and signal to your body that it is time to wind down.
Additionally, creating a daily routine can help reduce screen time and improve your sleep. Structure your day by setting specific times for work, exercise, relaxation, and social activities. This can help you avoid spending excessive time on screens and improve your overall sleep quality.
Finally, if you are a parent, managing your children's screen time is essential. Quarantine can be challenging for children, and they may turn to screens for entertainment or social interaction. While some flexibility with screen time rules may be necessary for peace at home, maintaining structure is crucial. Talk to your children about the reasons for limiting screen time, especially before bed, and encourage them to find alternative activities to promote better sleep habits.
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Exercise
Exercising outdoors is ideal, as it can expose you to natural daylight, which helps regulate sleep-wake hormones like melatonin and cortisol. However, if you are unable to exercise outdoors, there are plenty of indoor options to get your body moving and improve your sleep.
During quarantine, you may find yourself with more free time and flexibility in your schedule. Filling this time with exercise is a great way to improve your sleep. You can try indoor workouts like yoga, cardio, or strength training. There are numerous online resources, such as YouTube videos, apps, and online communities, that can guide you through indoor workouts. These can range from short, intense workouts to longer, more relaxed routines, allowing you to choose the type of exercise that suits your needs and preferences.
In addition to improving sleep quality, exercise can also help reduce stress and improve your mental health, which is especially important during uncertain times. By producing endorphins and reducing stress hormones, exercise can leave you feeling relaxed and improve your overall mood. Morning exercises are particularly beneficial, as they can enhance your mood and increase productivity throughout the day.
Overall, incorporating exercise into your daily routine during quarantine is a great way to improve your sleep quality, enhance your mental well-being, and maintain your physical health.
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Avoid alcohol
While you may be tempted to use alcohol as a sleep aid, it is best to avoid it if you want to improve your sleep during quarantine. Drinking alcohol before bed can lead to a night of fragmented sleep and overall low-quality sleep. Even though alcohol might help you fall asleep more easily, it will negatively impact your sleep as the night goes on.
Alcohol can alter the brain chemicals that regulate your sleep cycle and circadian rhythms, sometimes permanently. This can lead to more serious sleep disorders such as insomnia and sleep apnea. As many as three-quarters of people with alcohol dependence experience insomnia symptoms when they drink, and insomnia is also common in people in withdrawal or early recovery from alcohol addiction. A destructive pattern can develop where individuals drink alcohol to help them fall asleep, but they end up sleeping poorly for most of the night.
Drinking alcohol can lead to frequent wakings throughout the night and feeling sleepy during the day. It can also turn sleep disruptions into a chronic issue, as regular drinking can create tolerance, meaning you need to drink more to experience the effects of alcohol. If you use alcohol to fall asleep, you may find yourself relying on larger and larger quantities of alcohol to get to sleep, which can pave the way to abusive drinking.
To improve your sleep during quarantine, it is best to avoid alcohol at least three hours before bedtime. However, some people may benefit from abstaining from alcohol for even longer or cutting it out altogether. Instead of relying on alcohol, try developing a nighttime ritual to help your body and mind wind down. Take a bath, write in a journal, or listen to some relaxing music. Make your bedroom a sanctuary by keeping it cool, dark, and quiet, and avoid late-night eating and drinking.
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Meditation and reading
Meditation
Meditation is a practice that can help prepare your body and mind for a good night's sleep. It can help you fall asleep faster, sleep longer, and achieve a deeper level of sleep. By quieting the mind and enhancing inner peace, meditation can promote overall calmness and reduce insomnia and sleep troubles.
Meditation is a simple practice that can be done anywhere, anytime, and without any special tools or equipment. You can start by meditating for just 3 to 5 minutes before bed, gradually increasing the duration over time. Find a quiet area, sit or lie down, close your eyes, and breathe slowly, inhaling and exhaling deeply.
There are various types of meditation techniques that can aid sleep, including mindfulness meditation. This involves focusing on the present moment, increasing your awareness of your consciousness, breathing, and body. If a thought or emotion arises, simply observe it without judgment and then let it pass.
Guided sleep meditation, which involves following audio instructions, can be particularly helpful for beginners. The 4-7-8 breathing technique, for example, involves inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling through your mouth for 8 seconds, repeated in cycles.
Reading
Reading is a relaxing activity that can help you unwind before bed and signal to your body that it's time to sleep. It can be part of your bedtime routine, helping you to wind down and relax. Reading can also be combined with meditation practices, as some techniques involve focusing on a repeated phrase or word.
In addition to meditation and reading, other tips for improving sleep during quarantine include:
- Establishing a regular sleep routine with consistent bedtimes and wake-up times.
- Creating a comfortable and relaxing sleep environment that is cool, dark, and quiet.
- Reducing exposure to stressful news stories, especially close to bedtime.
- Engaging in regular physical exercise, which can help increase sleep duration and improve sleep quality.
- Avoiding stimulants such as caffeine, alcohol, or nicotine close to bedtime, as they can interfere with sleep.
- Ensuring your bedroom setup is comfortable and conducive to sleep, including your mattress, pillow, and curtains.
- Getting natural light during the day, as sunlight increases serotonin production, which regulates sleep and mood and prepares the body for quality sleep.
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Frequently asked questions
Morning sunlight is important to cue your body's circadian rhythm, so try to get 10-30 minutes of sunlight in the morning.
Exercise helps to maintain a healthy mental and physical state, so try to incorporate some physical activity into your daily routine.
Put your phone away about an hour before bed, meditate, and try shutting off any screens. Blue light from screens signals your brain to not produce the sleep hormone melatonin.
Try to stick to a consistent sleep schedule, and avoid alcohol, which can disturb your sleep.
Try using essential oils, sleep-inducing gadgets, or meditative exercises.
