Sleep-related problems are common across America. Lack of a proper routine, stress from the pandemic, and the WFH routine has made it difficult for people to sleep properly.
It’s a real problem but not one that can’t be solved. Just a few changes in your lifestyle can help you get control over yourself. The twelve tips mentioned below will help you sleep better during the pandemic.
1. Cut the screen time
Spending too much time staring at the screen is not good for your sleep. A surging increase in screen time is making it difficult for people to sleep. From Zoom meetings to virtual meetings and getting all work done on computers, nothing fits proper sleep.
Your brain stays active if you use electronics in your bed, which stops you from falling asleep. Stop using your phone at least 1 hour before you get in your bed. Use the Blue light filter on your desktop/smartphone if you have to stay online at night.
2. Improve your bedroom
Making changes in your bedroom can help you sleep well during the pandemic. Put some aromatic plants in your bedroom and invest in the lighting setup to put your mind at ease.
Check your bed to fix any problems that make you feel uncomfortable at night. Change your mattress if it isn’t very comfortable. You should check online reviews at https://puffy.com/pages/puffy-mattress-reviews to find a mattress that fits your needs.
3. Avoid over-napping
Sleeping all day long is not going to help your sleep cycle. You must enjoy your time in bed during the nighttime and stay active in the daytime. You have to be careful about your naps as they disturb your nighttime sleep.
Don’t take naps longer than 20 minutes. Sleeping for more than 20 minutes will make you REM sleep. Disturbing your REM sleep will not help you sleep later at night. Avoid taking any naps after 3 PM. Wait until you get in your bed to have a fulfilling sleep in the night.
4. Don’t drink too much coffee
You might take more coffee than usual at your WFH desk. Increased caffeine consumption can disturb your natural sleep cycle. Avoid drinking too much coffee throughout the day. You can take coffee during your breakfast or your coffee break.
To curb your habit of drinking coffee, you can drink fresh juices to keep your body hydrated and full of healthy nutrients. Don’t drink coffee before going to your bed. Taking chamomile tea instead of coffee at night can help you have a fulfilling sleep at night.
5. Avoid meals before going to bed
COVID-19 pandemic has pushed back the dinner time. More and more people eat late at night, which can also induce sleep problems. Having protein or carb-rich foods before you sleep can cause digestive system problems that can affect your sleep cycle.
Take low-calorie foods in your dinner. Avoid eating heavy foods before you get in your bed. Don’t skip your lunch, as it may get difficult for you to fall asleep with an empty stomach.
6. Set a proper desk for WFH
Working in your bedroom can make it difficult to enjoy your sleep at night. It’s important that you set up a proper setup for work outside your bedroom. You should have a desk in a separate room for your office work if possible.
Stay hydrated when working from your home to help you sleep properly. Follow a proper schedule and complete your work in the given time to have proper time for your sleep.
7. Overcome the mental stress
Stress from COVID-19 can disturb your mental health, which in turn can disturb your sleep routine. Make positive changes in your lifestyle to get rid of the stress. Let natural light in your home to stay mindful.
Stay connected with your friends and family to put your mind at ease. Take part in virtual events to find new people as it can take the stress away. Focus on activities that make you happy to have a positive outlook on life.
8. Have a proper routine
It’s easier to forget about a routine when you cannot leave your home. The absence of routine can make it hard for you to sleep for 6-7 hours at night. The only way you can take control of your sleep cycle is by following a healthy routine.
Make a proper schedule to get your office work done from home. Set some time aside for exercise to get rid of toxins and stress. Don’t spend way too much time on social media.
9. Avoid unhealthy foods
The foods you eat regularly have a direct impact on your health. Taking heavy meals before you go to bed can make it hard for you to sleep, as mentioned above. Analyze your eating habits and make necessary changes to get in control of your sleep.
Drink eight glasses of water every day to maintain proper metabolism in your body. Don’t eat sugary foods as they can lead to sleep apnea. Contact your nutritionist to learn more about the foods you should eat when staying at home.
10. Don’t take drugs
Centers for Disease Control and Prevention have reported that people have become more dependent on substances to bust stress during the COVID-19 pandemic. The downside of taking drugs is that it can disturb your sleeping routine.
Avoid drinking alcohol or taking any substances that can lead to sleeping problems. Get in contact with your loved ones to overcome your dependence on drugs. Focus on any other healthy activities to overcome your dependence on drugs.
11. Do proper exercise
Regular exercise can help you get proper sleep in your bed. Do cardio exercises in the afternoon to increase your body’s temperature and speed up the metabolism required for proper sleep. Another exercise tip is doing some exercise 3 hours before you sleep.
Make sure you do some exercise after you wake up to feel energized throughout the day.
12. Your alarm habits
The habit of pressing the “Snooze” button in the morning can also affect your sleep. Getting the extra sleep of 8-10 minutes will not help you stay fresh in your day. Instead of pushing harder to get more sleep, you should wake up as your alarm goes off.