The novel coronavirus, also known as COVID-19, has brought the entire world into fears and worries. Though most countries and states now are on a less-strict quarantine, many people are still afraid for themselves, especially for their loved ones.
The novel coronavirus, also known as COVID-19, has brought the entire world into fears and worries. Though most countries and states now are on a less-strict quarantine, many people are still afraid for themselves, especially for their loved ones. The unprecedented changes that came on so quickly and the uncertainty about the future affected our mental health. Keeping up with the news these days can be really anxiety-inducing. And the thoughts we are having about the pandemic can prevent us from being able to sleep well or fall asleep. Sometimes, we even wake up in a panic.
We know how hard this could be for you, so if you are having trouble sleeping, here are some things you should and should not do to fight "coronosomia".
Sticking to a regular schedule and wake time will help you stabilize your circadian rhythm-- how our bodies determine when it is time to sleep and wake up. Whether you are working from home or reporting to the office every day, it is important to sleep and arise at the same time daily so your body will get used to your routine and will help you fall asleep easier at night. Also, avoid napping even if you only had a few hours of sleep the night before. But if your job is operating machinery or driving or other activities that can be dangerous to do while tired and sleepless, napping might be significant.
If you work six to seven hours in front of your computer every day, then it is important to stay away from electronics when you are taking a break. Some people tend to use their phones when resting. But scrolling through your phone or watching shows on your laptop can be harmful. Blue light from your devices can impact your circadian rhythm and it will keep you wide awake when you are supposed to be feeling exhausted and sleepy. It is advised to stay away from electronics at least an hour before bedtime.
Creating a nice and cozy sleeping environment is crucial to get a restful sleep. You can set the temperature of your bedroom between 65 and 70 degrees and turn the lights off. A dark and cool room tends to be effective in getting a goodnight's sleep. Also, avoid having a hot bath before bedtime for it can increase your core body temperature, making it harder to sleep.
Cardio raises your core body temperature so it is advised to avoid exercising three hours before bedtime. Working out in the afternoon is helpful for deep sleep. You can do simple home exercises such as cardio workouts and strength training. You can watch video tutorials on YouTube. There are many YouTubers who share their home workouts that you can do with or without equipment.
I'm sure you know that eating large meals right before bed can make it difficult to sleep even when you are not suffering from coronosomia. But in case you always wake up in the middle of the night because you are hungry, you can have a light snack such as crackers or fruits. But be sure not to eat a large meal three to four hours before bed.
Did you know that caffeine can stay in your body for eight hours? So be sure to avoid taking up caffeine after 2 or 3 p.m. Alcohol, on the other hand, can make you sleepy at first, but it can wake you up in the middle of the night and it can be harder to fall back to sleep. So avoid drinking alcohol within three hours of bedtime.
Sleep is vital to physical health and effective functioning of the immune system. If you are having trouble sleeping even before the pandemic or the problem just came on recently, I hope the tips we shared can help you get a restful sleep at night so you can beat back stress, depression, and anxiety during this global pandemic.
Find more helpful advice on how to deal with the COVID-19 pandemic by checking out Cleaning Corona.
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