It’s critical to obtain enough good-quality sleep because it has a significant impact on how we feel emotionally and physically. Watch our video with Colin Espie, professor of sleep medicine at the University of Oxford, for basic sleep suggestions.
The suggestions you’ll discover here are an excellent approach to start thinking about your sleep and what might be keeping you from getting a decent night’s sleep. There are also some easy things you may do to make a difference.
1. Establish a daily regimen.
It’s possible that your typical routine has been interrupted as a result of all that’s going on right now. However, having a consistent sleeping schedule is critical for excellent sleep.
It may be more difficult right now, but waking up, winding down, and going to bed at the same time each day will greatly assist you. Avoid napping if at all possible.
Remember that your sleep habit begins before you even go into bed, so schedule time to wind down each evening – and try to disconnect from your technology.
Reading, gentle stretches, and meditation are all effective ways to unwind, and keeping your device chargers out of the bedroom can help you avoid scrolling while you sleep.
2. Take control of your worries
Concern or fear over the COVID-19 outbreak is understandable, but these emotions can interfere with your ability to go asleep and sleep well.
There are things you can do throughout your day to assist manage your fears, such as chatting to a trusted friend or turning off the news.
If you find yourself lying awake at night fretting, set aside time before bed to prepare a to-do list for the next day — this can help to relax your thoughts.
Techniques such as reframing problematic thoughts may also be beneficial.
3. Get your body ready for sleep.
Our physical health and how we care for our bodies can have a significant impact on how well we sleep. It’s easy to fall into bad patterns of behaviour that disrupt your sleep, especially at times like these.
Caffeine, alcohol, nicotine, or a large meal eaten too close to bedtime might make it difficult to fall asleep and keep you from sleeping deeply. Try to avoid them before going to bed to see if things get better.
Exercise is also beneficial to sleep. Just remember to avoid doing anything too strenuous soon before bedtime if it interferes with your sleep, and to observe the social distance principles when exercising.
4. Create a relaxing atmosphere
When it comes to falling asleep and staying asleep, small things can make a significant difference.
It’s often easier to fall asleep when the room is chilly, dark, and quiet – but the ideal sleeping environment is unique to each individual, so experiment and see what works best for you.
Earplugs, putting your phone on mute and facing down (or out of the room totally), keeping clocks out of sight, and ensuring the room is adequately ventilated will all help.
Some people find it beneficial to listen to ambient sounds such as rain, soft music, or white noise.
5. Deal with your insomnia
If you’re having trouble sleeping, don’t try to push it. Sleep may naturally take over if you’re fatigued and appreciate the sense of resting.
If not, get out of bed and do something relaxing for a few minutes, such as reading a book or listening to soft music, then return to bed when you feel more rested.
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Source : MiM