Daytime Sleep And Covid: Is It Helpful Or Harmful?

The COVID-19 pandemic has disrupted sleep patterns for many people, with surveys indicating that a significant number of people are getting less sleep or struggling to sleep due to stress and worry. While it's important to maintain a healthy sleep schedule, sleeping all day is not recommended if you have COVID-19. Here's why:

Exercise during the day

While it is important to get enough sleep when you are sick, it is also beneficial to exercise during the day when you have COVID-19. Regular physical activity reduces the risk of chronic illnesses such as heart disease, diabetes, and cancer and helps protect against bacterial and viral infections. Additionally, exercise can be an effective way to combat feelings of boredom, frustration, and stress that may arise from being isolated at home.

If you are experiencing COVID-19 symptoms, it is recommended to get creative with your exercise routine as gyms, recreational centers, and popular fitness trails may be closed or have limited patrons. You can turn your living room into a gym by doing exercises such as jumping rope, high knees, jumping jacks, squats, or sit-ups from a chair, or yoga. If you have stairs in your home or access to stairs in your apartment building, you can also try stair-stepping. You can also use household items as weights, such as water bottles or milk jugs. There are also many exercise apps and videos available online, including yoga, HIIT training, or dance classes.

If you are able to go outside while maintaining social distancing, you can try walking, jogging, or running in your neighborhood or local park, roller skating, or taking a bicycle ride. You can also try outdoor activities such as growing a garden or doing lawn work. Remember to stay at least six feet away from others, wear a mask, practice proper hand hygiene, and pay attention to local ordinances.

It is important to start small and gradually increase the intensity of your workouts, especially if you are experiencing COVID-19 symptoms or are recovering from the illness. Begin with light exercises and gradually increase the duration and intensity as you feel more comfortable. It is also crucial to listen to your body and rest when needed. If you are experiencing severe symptoms or have underlying health conditions, consult your healthcare provider before starting any new exercise routine.

For those with Long COVID, it was previously believed that exercise should be avoided. However, a recent study suggests that people with Long COVID can safely exercise without experiencing severe effects. The study found that participants with Long COVID did not worsen their symptoms or negatively affect their bodies during the 48 hours after exercising. It is still important to consult your doctor and start with light exercises before gradually increasing the intensity.

Practice meditation

While sleeping is important to help your body fight off COVID-19, it is not advisable to sleep all day. You should also be mindful of your sleep schedule and try to maintain a consistent sleep-wake cycle.

Meditation is a great way to calm your mind and body, especially during times of illness. Here are some tips to help you get started:

• Body Scan Technique: Lie on your back or in any comfortable, outstretched position. Close your eyes and focus on your breathing. Feel your belly gently expanding when you inhale and receding when you exhale. Focus on your left foot and observe any sensations, including pain. With each exhalation, try to relax a little more into the floor. When your mind wanders, gently bring your attention back to your foot without judging yourself. Gradually move your focus to your left ankle, and repeat the process throughout your body.
• Square Breathing: This is a simple controlled breathing technique. Start by breathing in through your nose for a count of four. Hold your breath for a count of four, then exhale through your mouth for a count of four. Finally, wait for a count of four before inhaling again, and repeat the cycle.
• Apps: There are many apps available that can guide you through meditation practices. These can be a great way to get started with meditation and help you develop a regular practice.
• Yoga: Yoga combines physical postures with controlled breathing and is a great way to ease into meditation. It can be a welcome and healthy distraction, helping you to discover new activities that benefit your overall well-being.
• Consistency: Try to meditate regularly, even if it feels boring or ineffective. According to stress reduction expert Jon Kabat-Zinn, "You don't have to like it, you just have to do it."
• Mindfulness: The goal of meditation is not always to eliminate pain or discomfort but to observe and learn from it. By carefully observing any discomfort, you may be able to help your body relax and manage the pain more effectively.

Remember, meditation is a powerful tool that can help reduce anxiety and improve your overall mental and physical health. Give it a try, and you may find it to be a valuable addition to your self-care routine, especially when dealing with COVID-19 or any other illness.

Create a bedtime routine

While it is not advisable to sleep all day, getting enough sleep is important for your health. Here are some tips to create a bedtime routine to improve your sleep quality:

Plan your day: Before you wind down for the night, take some time to plan out the next day. Write down any tasks, activities, or reminders that come to mind. This will help you stay organised and ensure you don't forget anything important.

Tidy up: Throughout the day, try to pick up any clutter in high-traffic areas of your home. This includes putting away toys, trash, and dishes. By doing a little bit each day, you'll make your evenings more relaxed and your mornings less chaotic.

Do the dishes: If you have a dishwasher, get into the habit of loading it throughout the day and running it after dinner. If you don't have a dishwasher, aim to wash the dishes multiple times a day to avoid a pile-up.

Wash your face and brush your teeth: Incorporate a skincare routine into your bedtime ritual. Wash your face and brush your teeth before bed to feel refreshed and ready for a good night's sleep.

Read or listen to a podcast: Instead of scrolling through social media before bed, try reading a book or listening to a podcast or audiobook. This can help you relax and avoid the negative impact of screen time on your sleep.

Set your alarms: Make sure to set your alarms and place them away from your bed. This will help you resist the temptation to hit the snooze button in the morning.

Create a relaxing environment: Pay attention to your bedroom environment. Keep the space clean and free from distractions to promote better sleep. Low lighting can also help set the mood for a restful night.

Wear comfortable clothes: Choose comfortable sleepwear made from natural fibres to help you maintain a comfortable temperature throughout the night.

Adjust your bedding: Use natural textures and fibres for your bedding to create a welcoming and comfortable environment. Have a selection of blankets and quilts to adjust for temperature.

Involve your children: If you have children, involve them in creating a bedtime routine. Decide on activities together, such as reading a book or talking about the next day. This gives them a sense of ownership and helps them understand the importance of sleep.

Limit distractions

Sleep is an essential part of a healthy life, and it is even more important when your body is fighting an infection like COVID-19. According to the National Sleep Foundation, a lack of sleep can make it challenging to focus on work and home life. Sleep expert and neuroscientist Dr. Merrill Mitler says that "sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness, and mood."

• Limit electronic devices: Put away TVs, cellphones, tablets, and e-readers before bed, and set up a comfortable sleeping environment.
• Create a bedtime routine: Spend at least 30 minutes doing a relaxing activity such as reading, listening to quiet music, sipping chamomile tea, or taking a bath before bed.
• Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock or circadian rhythm, which is essential for maintaining a healthy sleep-wake cycle.
• Reduce blue light exposure: Set a technology curfew by turning off electronic devices 30 minutes to an hour before bedtime. Charge your devices away from your bed to avoid the temptation of checking social media or news alerts.
• Avoid stimulants: Limit your caffeine and alcohol intake, especially close to bedtime. Caffeine and alcohol can disrupt your sleep and affect your sleep quality.
• Make your bedroom a sleep-only zone: Ensure your bedroom is quiet, dark, and a little cool. Only use your bed for sleeping, not for watching TV or reading.
• Wind down before bed: Incorporate relaxing activities into your bedtime routine, such as stretching or reading. Try to clear your mind of negative thoughts and worries before sleeping.

By limiting distractions and following these tips, you can create an environment and routine that promotes better sleep while recovering from COVID-19.

Save challenging activities for the daytime

Sleep is an essential component of a healthy life, and the COVID-19 pandemic has disrupted many people's sleep schedules and habits. Stress and anxiety about the virus and other factors, irregular sleep patterns, and bad sleep habits can all contribute to sleep problems. To improve your sleep, it's important to establish a consistent daily routine, including a regular sleep schedule. Here are some tips to help you save challenging activities for the daytime and improve your sleep:

• Exercise during the day: Regular exercise can help you fall asleep more easily and improve your sleep quality. It's important to avoid vigorous activity close to bedtime, as it may give you too much energy and make it harder to fall asleep.
• Create a bedtime routine: A relaxing bedtime routine can help your mind and body slow down and prepare for sleep. Spend at least 30 minutes on activities such as reading, listening to quiet music, or sipping chamomile tea.
• Limit distractions: Put away electronic devices like phones, tablets, and TVs before bed, and create a comfortable, dark, and quiet sleeping environment.
• Avoid caffeine, large meals, and alcohol before bed: Caffeine and alcohol can disrupt your sleep, and large meals close to bedtime can make it harder to fall asleep.
• Meditate: Meditation can help your body produce more endorphins, improving your sleep quality and reducing stress.
• Speak to a healthcare professional: If you continue to struggle with sleep, don't hesitate to seek professional help. They can provide additional recommendations and guidance to improve your sleep and manage stress and anxiety.

By following these tips, you can improve your sleep habits and make it easier to save challenging activities for the daytime.

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