Have you found yourself restless at night? It turns out that all this staying at home could be (at least partially) at fault.
Anxiety and stress levels have increased due to the big lifestyle changes brought on from the pandemic. It’s perfectly normal and it affects everyone on some level, including interfering with those sacred hours of beauty rest. There are countless benefits to getting a good night of sleep, so here are a few tips to help get you back on the right schedule.
Put away the phone.
Studies have shown that the blue light emitted from cell phones can affect sleep. Also, reading the latest news on the virus late at night won’t help your anxiety. It’s best to just put down the cell phone before bed.
Do a body scan.
A body scan is a relaxation method meant to clear your mind with simple tasks. Here’s an example from YouTube. We also have some tips on how you can start a meditation practice that is right for you.
Don’t spend all day in the dark.
Research suggests that increasing your exposure to light during the day will help improve your ability to fall asleep at night. Step outside for a while or open your windows if you’re stuck inside. The idea is that, once it finally gets dark, your mind will know it is night time, and adjust your circadian rhythm accordingly.
Keep a schedule.
Consistently going to bed at the same time every day can improve your ability to fall asleep. Taking long naps during the day can mess up your quality sleep.
Avoid alcohol and caffeine in the evening.
Drinking alcohol can lead to snoring, sleep apnea, and abnormal breathing during sleep. It also negatively affects your body’s ability to produce melatonin. Caffeine consumption should be limited to earlier in the day.
Avoid late meals and liquids.
Any liquids before bed may cause discomfort later in the night from having to pee to affecting the quality of our sleep. A late-night snack can also affect the body’s melatonin production.
Adjust your bedroom.
Make sure your bedroom is a place where you are comfortable. Turn off any unnecessary lights, limit sounds, and keep it tidy. Having a clean room can reduce stress by always having one less thing to worry about.
What are your tips for falling asleep? Let us know in the comments below.