Research shows that only about half of us are satisfied with either the quality or amount of sleep we get (Lau et al, 2018). And this was before Covid-19. With so much going on in the world and in our personal lives, it is understandable that we may be experiencing even more difficulty with our sleep habits.
Today’s challenges may be the cause of us sleeping too little, too much, waking up frequently, or having trouble going to sleep. A change in our sleep patterns may be the result of:
Difficulty in adjusting to a new schedule or not having a schedule.
Lack of familiar anchors in time such as going to work, attending regular social events, dropping kids off at school, or other recreational activities such as exercise.
Frustration from being confined at home.
Reduction of light-based cues for wakefulness and sleep.
Stress and anxiety from not working or from reduced working hours.
Worry about our own and our family’s physical, mental, and economic well-being.
Feeling isolated from friends and family.
Disappointment over having to cancel long anticipated events.
Spending extra time on our devices.
Impact on Our Physical and Mental Health
Even in normal times sleep is a critical biological process, but it is especially important during the Covid-19 pandemic. Research shows that high quality sleep habits can have a significant impact on our ability to survive and thrive under today’s conditions. Quality sleep:
Strengthens our immune system. Helps us fight off disease and illness (Akerstedt & Nilsson, 2003; Majde & Krueger, 2005).
Helps our mind work better. Improves complex thinking, learning, memory, and decision-making (Ong & Moore, 2020).
Enhances our mood. Lack of sleep can make us irritable and can worsen feelings of depression (Tacon, 2019).
Supports overall good physical health. Has a positive impact on our coronary health, decreased gastrointestinal problems, and normal levels of blood pressure (Querstret et al., 2017)
How To Improve Your Sleep Habits?
Establish a routine. This will help you have a sense of normalcy even in abnormal times. Your routine might include:
Fixed time to get up every day. Set your alarm for the same time each day and try to avoid hitting the snooze button.
Wind-down time. Find time to relax and get ready for bed. Some things you can do are to read a book (not on an electronic device), light stretching, or preparations for bed like brushing your teeth. Given the stress of today, allow extra time for this process.
Consistent bedtime. Pick a consistent time to turn out the lights and prepare to fall to sleep.
Don’t use your bed as your office. Avoid bringing your laptop or other electronic devices to bed during the day or at bedtime.
Reserve your bed for sleep. If you have trouble falling asleep, spend only about 20 minutes tossing and turning. At that point, get out of bed and do something in very low light and then return to bed when you feel sleepy.
Fresh linens. Make your bed as appealing as possible by frequently changing your sheets and having comfortable pillows and blankets.
Dim lights. Exposure to light may make falling asleep difficult, so eliminate blue light from electronic devices at least an hour before bed.
Spend time outside. Natural light has positive effects on our circadian rhythm even when the sun isn’t shining brightly.
Nap sparingly. A short power nap in the early afternoon can be useful to some people, but it is best to avoid naps later in the day.
Maintain a regular exercise program. Regular physical activity will help with sleep even if it is only a short walk.
Monitor what you eat and drink. Maintaining a healthy diet along with practicing caution around alcohol and caffeine intake can also aid in the quality of your sleep.
Limit media intake. It is easy to get hooked on watching hours of news stories which may keep our mind swirling when we are trying to go to sleep.
Use relaxation techniques. Deep breathing, stretching, yoga, mindfulness, calming music, and reading are examples of things you can add to your wind-down process to help you sleep.
To help you get started in establishing your wind-down routine, here’s one of our many Levelhead practices designed to help you get a good night’s sleep. Sweet dreams…
References
Åkerstedt, T, & Nilsson, P.M. (Karolinska Institutet, Stockholm, University Hospital, Malmö, Sweden). Sleep as restitution: an introduction (Minisymposium). J Intern Med 2003; 254: 6–12.
Lau, W. K., Leung, M. K., Wing, Y. K., & Lee, T. M. (2018). Potential mechanisms of mindfulness in improving sleep and distress. Mindfulness, 9(2), 547-555.
Majde, J.A. & Krueger, J. M. (2005). Links between the innate immune system and sleep. J Allergy Clin Immunol., 116:1188-1198.
Mallon L, Broman J, Hetta J. Is usage of hypnotics associated with mortality? Sleep Medicine. 2009;10:272-286.
Ong, J. C., & Moore, C. (2020). What do we really know about mindfulness and sleep health?. Current opinion in psychology, 34, 18-22.
Tacon, A. M. (2019). Mindfulness Interventions and Sleep Disturbance: A Mini Review. EPH-International Journal of Medical and Health Science (ISSN: 2456-6063), 5(6), 14-31.