Have you found yourself in the middle of the night unable to shut your eyes (or worse, your mind) checking your phone every 5 minutes for COVID-19 updates? If that’s the case, you’re not suffering from insomnia, you are suffering from coronasomnia, and you are not alone. Before you turn to Xanax for a solution, here are 7 tips that can help you cope with this new phenomenon:
Have a sleeping routine. If you are working from home, it might be difficult to stick to a routine because every day, every minute looks the same…right? Try to wake up at the same time every morning to help stabilize your circadian rhythm (the circadian rhythm is how our bodies anticipate when it’s time to sleep and time to wake up) and avoid daytime napping if possible (unless it was part of your previous routine).
Schedule in wind-down time. Make sure you have about half an hour of wind-down time before going to bed. That means relaxing in a room with dim lighting and avoid intense blue light from your cell phone, computer, or TV. Needless to say, you should not watch the news right before going to sleep.
Exercise in the afternoon, never in the evening. Because cardio also raises your core body temperature, you don’t want to exercise too close to bedtime. Morning or afternoon exercise, however, can be beneficial for sleep.
Don’t have a large meal right before bed. Having your stomach full and working on digesting can interfere with the ability to have a restful sleep. So try to have dinner at least 3 hours before going to bed, and if you are hungry by that time, a light snack should do the trick.
Limit your caffeine and alcohol intake. Caffeine can stay in the body for eight hours, so it’s a good idea to cut the caffeine intake around 3pm. And alcohol, although it can initially make you sleepy, can wake you up in the middle of the night once your body metabolizes it.
Have a warm bath or shower. There are few things more pleasant than getting in bed after a warm bath. If you don’t have a bathtub, however, a warm shower can have the same effect. It soothes your muscles after a long day.
Do a mediation or a prayer. Meditation or praying helps you transition from an active mind to a calm, restful one – not to mention that it will help you reach a deeper and more regenerative sleep.
And remember, everything will pass – this crisis is no exception.
Here’s the women of Get it Girl on how to show support for eachother.