Now more than ever, we need good and relaxing sleep. Sleep can help our overall immune system function at its best. It can help us think clearly and solve problems better. It is vital to understand that an adequate amount of sleep aids in our mental health, which is essential in fighting the uncertainties of the pandemic. Sleep is tied with our immune system, so when we get less of it, we become prone to sickness and infections. Gladly, there are tips for getting good sleep. So without further ado, here is the list.
Establish A Connection Between Sleep And The Bed
Home quarantine experience can make us feel bored and unmotivated. At times, we want to find solace in a place where we feel secure. That is why we often choose to stay in our bedroom to keep ourselves company. However, for us to get a good night’s sleep, we need to establish a connection between our bed and sleep. Thus, we should never eat, work, relax, or pretty much do anything in it. We need to understand that our bed only serves the purpose of sleeping. And for times that we lay in bed and still can’t sleep, we need to get out of bed and do something that can make us fall asleep.
Set A Schedule And Following A Routine
Having a fixed wakeup time each day is an essential part of the schedule. But of course, a bedtime routine should be associated with that. Thus, waking up early but going to bed late is not advisable. There are no benefits. So, we should spend a couple of hours doing bedtime routines such as brushing our teeth, changing into our pajamas, and arranging our beds. And if we find it difficult to sleep due to stress, we can try keeping our body lying in bed while the lights are off. We can also practice breathing exercises and meditation to calm both our mind and body so they can prepare to sleep.
Keep Technological Devices Out Of Reach
There should be a wind-down moment without using technology if we want to get a good sleep. The problem with most people is that they use their smartphones before bedtime because they believe that it can make them fall asleep faster. But contrary to that, the device emits a blue light, which is similar to the sun’s light that stimulates the brain to think it is still day time. The light suppresses the release of melatonin, which supposed to help us get a good night’s sleep. So to avoid sleep disruption, we need to keep away our devices and turn off the notifications.
Avoid Napping During Day Time
Nap is essential because it helps our mind and body rejuvenate. However, if we do it often in a day, it can disrupt our 24-hour sleep cycle requirement. To avoid that, we have to do it early in a day with no more than 20 to 30 minutes. Arguably, some of us might excuse themselves with boredom due to home quarantine. To address that situation, we need to be physically active to avoid thinking that our body is tired and requires a nap. Also, we need to note that our bed is not the right place for a nap as it can confuse the brain and body in distinguishing it with sleep.
We can all understand the difficulty of the situation due to COVID-19. We are all under stress. But regardless of what is happening with things around us, we need to take care of ourselves. With that, we should never underestimate the health significance of sleep.