How to Get a Better Night's Rest During the COVID-19 Outbreak

Apr 08, 2020

During this pandemic season, it would be a lie to say that we aren’t feeling stress at the slightest hint. Proper sleep is a vital component of optimal health and stress gets in the way of achieving that. What better way to avoid stress and its negative effects with a good night’s rest? Let’s discuss them below.

1. Don’t nap excessively and frequently

Self-quarantine gives us nothing much to do at home. We’ve been having a lot of long nap session periods during the day. Because of this, we get enough rest that we won’t need sleep at night. If you’re tired, a good 30 minutes of rest will do the trick. Don’t rest too much to the point where you will develop sleep inertia in which you feel groggy as you wake up. Also, napping for too long will make you active at night and you’ll end up having a late-night snack binge.

2. Workout during the day, not before bedtime

Working out during the day helps you relax better at night. Be sure to schedule your exercise when you wake up or during mid-day. Exercising at night will only jumpstart your body into a working condition. It will keep you awake.

3. Have a regular sleeping routine and schedule

Set a time for relaxing before bed and a deadline for going to sleep. Follow your self-imposed schedule. It is also advisable that you bypass the snooze button or put your alarm far away from your bed. If you live with someone, ask that person to remind you of your sleeping schedule as well as to wake you up if that person gets off the bed before you. Follow this schedule daily until it becomes a routine.

4. Stay away from stimulants and inhibitors

Don’t smoke, drink coffee or soda right before going to bed. These products contain stimulants that prevent drowsiness. Stay away from alcohol as well. Alcohol is an inhibitor, and while it does knock you out, it ruins your sleep quality. You’re bound for sleep interruptions through thirst or an urge to go to the bathroom.

5. Make your bedroom environment conducive to sleep

Keep your room dark and at a cool temperature. Isolate it from noises to minimize distractions for better relaxation and sleep. Also, open your curtains at night time so the sun will help in waking you up, allowing you to follow a natural circadian rhythm.

6. Utilize relaxation techniques or breathing apps

If you practice yoga or meditation, these methods can help in relaxing you. Have a short session of yoga or meditation before going to bed. You can use these apps to aid your meditation. These sleeping apps will help you relax, improve, and monitor your sleep quality.

7. Turn off your devices

Phones, tablets, laptops, and TV screens emit blue light which delays the release of the sleep-inducing hormone melatonin. If your eyes are exposed to this blue light at night, your alertness is increased and your body’s internal clock is reset. I also wouldn’t advise turning on your phone’s night mode as it will distract you from going to sleep on schedule. Turn your devices off and put them far away in silent mode.

Additional pro tips: Avoid anxiety-inducing news as it will stress you out with negative messages. Use your TV only for watching NetFlix or funny movies and unfollow toxic social media accounts that cause stress and anxiety.