Sleep Is More Important Than Ever In A Coronavirus Pandemic World
Sleep is important for your health and wellbeing no matter the circumstances. However, in the midst of the coronavirus pandemic, it’s more crucial than ever. Not only will getting adequate sleep help to improve and maintain your immunity to ward off infections, including COVID-19 as well as the more benign ones floating around, but it will also help reduce your overall anxiety.
That said, it’s a bit of a vicious cycle in that it’s more challenging than ever to get adequate sleep in the midst of the pandemic. You might be spending your evenings tossing and turning, desperately trying to unplug from your anxiety and worry.
The Importance Of Sleep During A Coronavirus Pandemic
There’s no miracle hack that will make you impervious to the treat of COVID-19 and other diseases, but there are a few ways you can improve your quality of sleep to improve your overall health.
Here are some tips on things you can do now to quell your anxiety and lull yourself into better, higher-quality sleep. Knowing how to sleep with coronavirus anxiety is a challenge, but certainly not one you can’t overcome.
Create and Maintain a Consistent Sleep Schedule
One of the most challenging aspects of the COVID-19 pandemic, for many people, is that their normal schedules have been disrupted. Perhaps you had a schedule packed with travel or in-office commitments prior to the pandemic. Maybe you were simply used to leaving home for a few hours every day.
Coronavirus Pandemic Sleep Tip: Maintain A Consistent Sleep Schedule
Whatever the case may be, coronavirus has thrown a wrench into just about everyone’s daily schedule and routines. As a result, you may find that your sleep schedule has been thrown off, too.
Try not to let yourself become too derailed, though, or to allow your unpredictable daily routine overlap into your sleep schedule. The danger of a disrupted sleep schedule is that your body will never know what to expect, making it more difficult for you to get up or fall asleep at the same time every night.
The more consistent you can be with your wake-up time, though, the more consistently your body will function. After all, it will know what to expect! The National Sleep Foundation says that the best time to stick to a sleep schedule is to set a regular bedtime and pair it with a time that you plan on waking up. Do your best to adhere to these timelines, even on the weekends or when other plans might get in the way.
When establishing your bedtime and wake-up time, try to set yourself up for success by following a few simple steps. First, make sure your room is conducive to good sleep. It should be cool, comfortable, and very dark. If you find that you are easily awakened, set up a fan or a similar white noise machine. You can even play white noise tracks on YouTube or Spotify to lull you to sleep.
A solid sleep schedule can go a long way during a coronavirus pandemic
When you’re setting your sleep schedule, consider using the “natural” clock to help you set your cues. Humans are diurnal, which means they prefer to be awake during the day and asleep at night. Our bodies work on circadian rhythms that run in 24-hour cycles. The main environmental cue? Natural light.
If you need to be able to sleep when it’s bright outside, invest in some blackout curtains, a sleep mask, or earplugs. That way, your body will be able to tune out no matter what time it might be. Although it’s most important to follow a regular sleep schedule that has you asleep at night and awake during the day, you should try to get rest whenever you can.
To do this, naps might be necessary - but try not to overdo it. Hour-long naps can wreak havoc on your nighttime sleep, while quick “cat-naps” of just ten or twenty minutes are perfect for restoring your energy and getting you through the day.
Set a Strict Curfew for All Electronics
Coronavirus Sleep Tip: Avoid all smart devices before bed
Electronics and digital media are double-edged swords in the days of the coronavirus pandemic. Not only is the blue light harmful to your eyes and your sleep cycle, but the information you’re likely scrolling through on your device isn’t doing your anxiety any favors, either. You might find yourself in an endless cycle of scrolling - and of panic as a result.
Try to put yourself on a curfew - yes, just like you would for your teenage son! - when it comes to your devices. Give yourself 90 minutes without emails, social media, and television before you go to sleep. It can be tempting to stay up late to watch your favorite television shows, but you really need to prioritize your sleep. If 90 minutes sounds too restrictive, give yourself just 60 or even 15.
Start small. You can always tack on more time as you get used to your “curfew.” While you’re at it, do your best to avoid digital media that is overly dark or ominous. YOu don’t want anything reminding you of the current state of the world while you’re trying to drift off to sleep!
Stay Informed But Don’t Look at News Before Bed
As a corollary to the last point, it’s essential that you keep yourself informed - yet not in a constant state of panic. Limit the kinds of media you consume, particularly on social media, and particularly late in the evening. This can increase your anxiety.
Sleep Tip: It’s Okay To Stay Informed On Coronavirus News Updates
Ideally, you should only look at news related to coronavirus once per day, ideally not anytime near bedtime.
If you get push notifications on your phone - especially from news outlets - shut them off in the evenings. You can schedule do not disturb hours to avoid accidental interruptions.
Now, it’s important to note that these steps might feel restrictive at first, particularly when you consider that the quarantine and related isolation can increase our desire to stay connected with others. While your devices might provide you with a great way to stay connected in this isolating time, you need to stay disciplined and prioritize your own health above all else when you’re headed to bed.
Rather than spending time worrying and looking at the news before you head to bed, consider setting up a plan of action for the following day. Set up a bedtime ritual that has you clearing your mind and planning for the upcoming week. Take a long, relaxing bath, read a book, or meditate. There are even helpful stretches that you can do before bed to help you unwind.
Whatever helps you relax the best, consider incorporating it as part of your nightly routine.
Move Your Body and Raise Your Heart Rate Each Day
Exercise can make you tired - but in a good way. Not only will getting your heart rate up each day help improve your quality of sleep, but it will help you get out all of that nervous energy, too. Whether you’re sick or you’re well, exercise is essential to relieving feelings of stress and anxiety.
Sleep Tip During Pandemic: Get Daily Exercise To Raise Your Heart Rate
You don’t need to plan to run a marathon to benefit from these effects, either. Find something you like to do and that you can do on a daily basis (ideally without the use of gym facilities, which are mostly closed during the coronavirus pandemic).
There are simple things you can do at home, from bodyweight exercise in your own living room to workout videos on YouTube. Even a quick walk around the neighborhood can be enough to allay your stress and put your mind at ease so you can get some shut-eye.
Treat Anxiety
Although symptoms of anxiety can strike at any time of the day or night, they most commonly arise right before you head to bed, as you’re falling asleep. In fact, most people find that their minds are so busy during the day that anxiety-ridden thoughts don’t occur until right before they fall asleep.
Unfortunately, this can disrupt your sleep - which can lead to a never-ending cycle of anxiety. If you find that you ruminate right as you’re trying to fall asleep, consider making a mental list or even a paper list of all the things you are grateful for instead
Coronavirus Sleep Advice: Simply Get More Sleep and Recharge For The Next Day
You can also try rhythmic breathing. Get your body into a comfortable position, either with your eyes closed or open. Inhale for about four or five seconds, then hold your breath for seven more. Exhale slowly for about eight seconds, then repeat as needed.
You may also want to consider progressive relaxation or meditation before you head to bed (or even while you’re falling asleep). There are all kinds of podcasts you can try to guide you as you learn more about meditation and progressive relaxation, too.
If you struggle with anxiety during the day, set aside a few moments to separate yourself out for a few minutes. Take some deep breaths and remember that, even if you don’t tend to get anxious, you might struggle during these times - particularly if you aren’t getting enough sleep. Do your best to manage your anxiety levels during the day, which can promote more restful sleep at night.
If you find that you are still suffering from fragmented sleep even after trying these tips above, you may want to head to the doctor. A doctor, clinician, or mental health professional may be able to work with you to develop the right techniques (or in some cases, medication) to help alleviate your anxiety.
Avoid Eating Before Bed
Your routine may have dramatically changed since the start of the coronavirus quarantines. Another cup of coffee? Sure. Another cocktail? Why not. More pizza? Absolutely.
Coronavirus Sleep Tip: Avoid Eating Before Bed
However, it’s essential that you rethink how your daily and nightly habits are affecting your sleep. In moderation, coffee is good for you, but it can also give you the shakes, feelings of nervousness, and an irregular heartbeat when consumed in excess.
The same goes for alcohol. Although it will make you feel sleepy at first, it does not promote high-quality sleep. You’ll suffer from sleep fragmentation and you’ll fail to enter into quality restorative sleep.
When it comes to eating, try to give yourself a few hours between dinnertime and bedtime. You may suffer from symptoms like GERD or heartburn (or other digestive upsets) if you eat too close to bedtime.
Hot Shower Before Bed
Even if you’re a morning bather, consider taking a hot shower just before you head to bed. Getting warm, and then cooling off, can produce melatonin. This will make you feel naturally sleepy. You may want to combine your new electronic curfew with a hot shower, which, when paired, will both promote restful sleep.
Take care of your sleep environment, too. Wash your sheets once or twice a week, install some HEPA filter air cleaners, and give your bedroom a nightly clean. This will not only make you feel more relaxed in general, but it may help quell some of your concerns about germs and viruses, too.
Why Does Sleep Matter?
You probably already know that sleep is important - but do you know just how important? The American Academy of Sleep Medicine advises that most people get at least seven to eight hours of sleep each night.
Sleep Does Matter During A Coronavirus Pandemic
Poor or inadequate sleep not only increases your risk of chronic health conditions, like diabetes, heart disease, and obesity, but it also makes your immunity take a hit. If you’re a healthy adult aged 18 to 55, sleeping less than five hours per night significantly increases your likelihood of catching a virus.
So why risk it? Rather than taking your chances, consider logging a few more hours between the sheets and on your organic mattress. Your body will thank you.
Recharge and Get Healthy With These Sleep Tips In A Coronavirus Pandemic World
If you're feeling sick in a coronavirus pandemic world, you need more sleep than her to combat an infection. The sleep tip or general rule of thumb is that, if you’re feeling under the weather, you increase your sleep time by two hours. You may want to use some extra pillows to keep your head elevated and change your sheets often to control the spread of a virus.
When you’re sick, you should focus on getting enough sleep, nutrition, and hydration. There’s not much you can control during stressful times (and boy, does a global pandemic ever qualify!) but your sleep is one thing you do have control over. Do your best to get better sleep, and you’ll find that your coronavirus anxiety is at least partially alleviated as a result.
Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.
Follow Lisa at Rebekah Pierce
