It has been proven that stress and anxiety can seriously interfere in the quality and amount of sleep a person gets each night. As far as you know, quality sleep is crucially essential for our health. Lack of sleep or bad-quality sleep can have a negative impact on your immune system making you more vulnerable to illness.
COVID-19 has caused a lot of depression and anxiety among people. People are uncertain about the future, therefore are getting exposed to depression. During these difficult times, it is extremely difficult to get a healthy amount of sleep. Primary care physicians claim that getting good quality sleep now is more important than ever. This is mainly due to the fact that sleep is directly linked to the immune system. A lot of people even do not know that good quality sleep is directly linked to the ability of your body to keep you safe from the new virus.
Thus, apart from all the recommended hygiene steps that need to be taken, you should also consider the amount and quality of your sleep as another way to stay safe during COVID-19. Primary care physicians have prepared a list of helpful tips on how to get enough sleep during quarantine.
Do not change your regular routine
The vast majority of people had to change their lives and adjust to a new way of living as a result of the coronavirus pandemic. Some people were fired while others had to learn how to work from home. People that work from home have to keep a balance between work and family as their kids are now out of school and parents have to look after them during the whole day.
No matter how dramatically your life has changed, it is highly important to keep your daily routine for the purpose of getting good quality sleep. You should strive to maintain your life as close to your routine as possible. For instance, if you work from home, you should still get up at the same time and get dressed. Do not attempt to work from bed as this will make the process of falling asleep much harder.
Do not take naps
A lot of people who are stuck in quarantine take excessive naps during lunch time. It has been proven that excessive naps make a person sleepier during the day and can potentially alter or disrupt a regular sleep routine. Instead of napping during the day, you start waking up earlier and go to bed earlier as well.
Exercising during the day
Even though all gyms are closed during quarantine, it does not mean that you do need to exercise. Exercising should be a part of your daily routine as it plays a huge role in getting quality sleep. There are numerous ways you can train without the need to leave your house. However, you should not exercise a few hours before going to bed. This is explained by the fact that physical exertion makes it harder to fall asleep.
Filter the news
It is almost impossible to stay away from constant flow of news about COVID-19. Constant consumption of negative news can lead to anxiety and as a result affect your sleep. Even though, coronavirus pandemic is our reality, it is not recommended to check your phone for news updates every hour. Try to limit the number of times you check your phone for news updates as well the amount of time you spend on reading news about COVID-19 pandemic. In addition to that, do not read news about coronavirus before going to bed.
Avoid drinking a lot of alcohol
It has been already proven that alcohol has a negative effect on the quality of sleep. Alcohol is not a solution for managing stress. Moreover, it can make the situation even worse. Keep in mind that alcohol combined with poor sleep can cause serious damage to your immune system.
Do not get exposed to blue light near bedtime
Most people cannot imagine their lives without smartphones. The internet is a great tool for communications and entertainment during quarantine when people are literally locked in their houses for a long period of time. However, blue light coming from your smartphone is not helpful when trying to fall asleep. Specialists do not advise using your phone at least one hour before going to bed. Instead of checking your phone, you should better read a book or listen to relaxing music as a method of entertainment before falling asleep.