5 Easy Ways To Fix Your Sleep Cycle During Lockdown

Sleep is very important for an individual’s physical and mental well-being. During the pandemic particularly, sleep becomes even more essential as it has enormous health benefits - including an improved immune system, better brain function, reducing depression, and improved mental health.

It is important to know that insomnia could elevate the risk of health conditions including heart diseases, kidney diseases, hypertension, stroke, and diabetes.

The pandemic and lockdown have created a lot of stress and anxiety among the public and many suffer from insomnia.

Have your peaceful slumbers been interrupted by scary nightmares? The lack of exercise or change in routine seems to be affecting your quality of sleep? Don’t worry, you are not alone in this. A lot of people worldwide are facing the same issues. In fact, the hashtag ‘Can’t sleep’ has been trending on Twitter, where a lot of people share their tales of struggling to get good sleep.

Here are some tips to help you reverse this trend:

1. Establish a routine

Set a routine to facilitate a sense of normalcy during this time of crisis. It will be easier for your body and mind to acclimate to a consistent sleep schedule and thereby avoiding any major variation in your sleep times. Set alarm to wake up at a fixed time daily, get your day started, and pick a consistent time for bedtime as well. Also, eat your meals at the same time everyday and workout to keep yourself active.

2. Refrain from taking daytime naps

Since you are at home all day, you might be tempted to take more naps, especially in the afternoon, post-lunch. This can hinder nighttime sleep and thereby it is best to avoid napping in the day. Stay away from your bed and reserve it only for sleep at night. Daytime naps can cause a diminished sleep drive which could lead to insomnia. Sleep experts recommend that you establish an association between your bed and sleep in your mind. More importantly, working-from-home should never be working-from-bed.

3. Be mindful of your screen time

Electronic devices including smartphones, tablets, and computers emit blue light which interferes with your body’s natural sleep-promoting processes. Do not browse through your smartphone when you can't sleep. Avoid using these devices at least an hour prior to bedtime. Also, make use of the setting in your smartphone where you can reduce or filter blue light.

4. Do not exercise close to bedtime

The timing of your exercise might be one of the reasons why you can't sleep properly. Some individuals might find it difficult to sleep if they exercised close to bedtime. Aerobic exercise can stimulate endorphins- which can create a level of brain activity that will keep a person awake. Exercise at least a couple of hours before hitting the bed can give endorphin levels time to wash out and help the brain wind down.

5. Watch what you consume

A healthy diet is key to good sleep and therefore, be cautious of what you eat and drink. Alcohol and caffeine consumption, especially later in the day can disrupt both the quantity as well as the quality of your sleep. Indulge in foods like warm milk, almonds, walnuts, chamomile tea, and/or banana close to bedtime to fight insomnia.