People are staying in their homes, doing office work from homes, and changing their daily routines. In other words, the COVID-19 has changed the way we live totally. Eating chips for dinner and staying up late at night watching Netflix have become common practices. The list of unhealthy habits is quite long, and they can cause sleep problems.
Sleep is important, and it helps maintain overall wellness. Clearly, if you aren’t well-rested, you are unable to focus on work and increase the chances of experiencing stress, anxiety & other mental illnesses. Of course, you don’t want to get into that zone, and for that, you need to work on managing your sleep problems. How? Here are some quick tips to help you boost sleep-
Create a Schedule
What’s your daily schedule during the coronavirus lockdown? For those who aren’t working, it’s difficult to utilize time without making an efficient routine. While it’s easier to stay in your bed for hours and play online games, this increases your anxiety levels. To avoid this, make a complete schedule for the time between when you get up and when you go to bed.
Everyone’s lifestyle is different, thus requires a different routine. You can write down helpful cues such as walking with your pet, playing with your kids, eating meals, watching Netflix, going to bed, etc. Once created, you have to stick with the schedule. Research says keeping a regular schedule helps you boost sleep, immune function, sugar control, etc.
Optimize Your Sleep Environment
Apart from replacing the mattress and pillow, you need to work on the bedroom space to get quality sleep.
Experts recommend sleeping in a quiet, dark environment. You need not invest a lot of money for that. Doing small changes can make a great difference. For example, choosing dark color curtains can help keep light out, thus boosting sleep. According to a survey by Travelodge, people who slept in a blue room got a tremendous amount of sleep—7 hours and 52 minutes. The next colors in the list were—moss green, pale yellow, and silver.
Moreover, prefer wearing a sleep mask with an adjustable strap, keeping bedroom temperature between 60 to 67 degrees Fahrenheit, and cleaning your bedroom every day.
Avoid Certain Foods
There’s a wide range of foods that may harm your sleep—you should avoid eating them from today. For example, foods rich in protein can affect your sleep cycle, especially when eaten before going to bed. This is because protein takes time to break down. Similarly, taking caffeine late in the day may make it harder to fall asleep.
Many prefer drinking alcoholic beverages at bedtime to sleep better. It’s important to note that alcohol is a poor sleep aid. It may relax your mind and help you sleep for a short term, but can disrupt sleep during the night.
Moreover, eating heavy meals before bedtime, and foods high in fats, water, etc. can affect your sleep. Instead, eat foods that promote sleep, such as almonds, chamomile tea, kiwi, tart cherry juice, walnuts, and fatty fish.
Manage Stress Levels
According to the Anxiety & Depression Association of America, stress & anxiety can lead to sleep problems. And, more than 40 million people countrywide are suffering from a long-term, chronic sleep disorder.
Stress and sleep are related to each other, and either can come first. Research says that managing your stress levels can help improve sleep.
Deep breathing and meditation can help you deal with stress and anxiety. Research says that deep breathing increases oxygen, thus stimulating the parasympathetic nervous system and promoting calmness and relaxation.
However, gardening, playing with kids can also help you relieve stress. So, recognize what boosts your mood and go for it. Even you can reduce stress by playing games. I would suggest you try Valorant. It’s a team game that can help you improve your focus, memory, and coordination. Additionally, you can use valorant boosting to boost your rank. It’s amazing!
Regular exercise can also help you improve sleep quality and time. Research says that the body releases anandamide when you exercise. Anandamide is a body’s own antidepressant, which produces the feelings of wellbeing. It regulates the psychological systems such as pleasure, reward, appetite, pain, etc.
While it’s not possible to go to the gym during the COVID-19 lockdown, home exercises can help you get the desired health benefits. Walking in the backyard with your dog, riding a stationary bike, pushups, etc. can boost mental & physical health, thus improving your sleep cycles.
The conclusion is—the coronavirus pandemic has put a great impact on American’s mental health. Trouble sleeping, excessive worrying, panic attacks, and depression are common in people living in their homes. Strategies like creating a routine, regular exercise, deep breathing, meditation, creating a dark, cool, quiet environment, etc. can help improve the quality of sleep and mental wellness.
During the COVID-19 outbreak, we appeal to you to stay at home and take care of your family. Stop getting anxious about things you can’t control. Start paying attention to things you can control such as controlling anxiety, stress, depression, and sleep problems. Always think positive!