Want to sleep like a baby during the coronavirus crisis? Here are 10 ways to do it

Want to Sleep Like a Baby During the Coronavirus Crisis? Here are 10 Ways to Do It

The Importance of Sleep During the Pandemic

The COVID-19 pandemic has created a generalized climate of anxiety, leading to increased stress levels and insomnia in people who do not usually suffer from it. Good sleep is essential to health, and it becomes even more crucial during this period of confinement. In this article, we will explore the importance of sleep and provide 10 recommendations to help you sleep like a baby during the coronavirus crisis.

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What is Sleep?

Sleep is a natural recurrent state of unconsciousness from the outside world, accompanied by a progressive decrease in muscle tone that occurs at regular intervals. The average human spends one-third of their life sleeping. Sleeping well is essential for many good reasons, including being mentally and physically functional.

The Consequences of Poor Sleep

Conversely, poor sleep can gradually put a person at risk. Lack of sleep, whether caused by a physiological or behavioral disorder, increases obesity, reduces immunity, impairs job performance, memory, and many other functions.

10 Recommendations to Promote Sleep

1. Establish a Regular Schedule: Regular bedtime and wake-up times will help you maintain a healthy sleep routine.
2. Keep in Contact with Natural Light: Open your windows and expose yourself to sunlight as much as possible. This can be good for improving your mood and regulating your body clock.
3. Maintain Daily Physical Activity: Staying active during social distancing helps you build up enough body fatigue to fall asleep more easily and get a deeper sleep.
4. Limit Naps: Unless you have had very little sleep the previous night, it is important to avoid sleeping during the day or in the afternoon, as this reduces sleep pressure and increases the risk of insomnia.
5. Maintain a Social Life: Bad news in the media can create anxiety. It is important to use your online social networks to seek support from friends and family to keep your spirits up and maintain your mental health.
6. Be Disciplined in Your Diet: Avoid drinking coffee in the afternoon as it can cause nervousness and delay sleep in the evening. Eating large, overly rich meals before going to bed can also delay sleep.
7. Avoid Backlit Devices Before Bedtime: New technologies are an integral part of our lives, and we’re all a little addicted to our smartphones, tablets, and laptops. It is absolutely important to set them aside at least 30 minutes before your scheduled sleep time.
8. Avoid Staying in Bed if You Don’t Sleep: The brain is like a computer, which associates certain events with certain functions. The brain will associate bed and darkness with sleep and trigger the whole process of falling asleep. The brain will not be able to do this if it is distracted by other activities such as video games, homework, physical activity, and alcohol.
9. Accept That Not All Our Nights of Sleep Are Perfect or Restful: We are all subject to stress and each of us has our own stress management techniques. We must avoid worrying if we haven’t slept well for a few days.
10. Avoid Sleeping Pills: Generally, the easy solution is the one that carries the most risk. Prolonged use of sleep aids, such as benzodiazepines or anxiolytics, without consulting health-care professionals could worsen a situation that was not initially serious.

Conclusion

Remember that to be able to work effectively, eat healthily, have fun, pay bills, and take care of your loved ones, in normal times or during periods of confinement, you need to sleep well! By following these 10 recommendations, you can promote healthy sleep habits and improve your overall well-being during the coronavirus crisis.

FAQs

Q: What are the consequences of poor sleep?
A: Poor sleep can increase obesity, reduce immunity, impair job performance, memory, and many other functions.

Q: How can I establish a regular sleep schedule?
A: Regular bedtime and wake-up times will help you maintain a healthy sleep routine.

Q: What are some tips for maintaining a social life during confinement?
A: Use your online social networks to seek support from friends and family to keep your spirits up and maintain your mental health.

Q: How can I avoid backlit devices before bedtime?
A: Set your devices aside at least 30 minutes before your scheduled sleep time.

Q: What are some tips for avoiding stress and anxiety?
A: Practice relaxation techniques such as deep breathing, yoga, or meditation, and avoid worrying if you haven’t slept well for a few days.