Beating pandemic induced insomnia
Insomnia is the inability to get to sleep or to stay asleep. This can often be caused by stress or anxiety, so it is no surprise that more people than ever before are suffering from it during the Coronavirus pandemic. Here are five top tips to help you beat pandemic induced insomnia.
Create a Bedtime Routine
Aim to go to bed around the same time every night and get up at the same time every morning. This will help your body clock to get into a routine which will promote a good night’s sleep. If possible, start this bedtime routine about an hour before you want to go to bed. A relaxing bath will help to get you in the mood for bed. Add some essential oils such as lavender or jasmine to help you unwind in the bath. These will promote a good night’s sleep and you can even put a few drops on your pillow to help you relax too.
Cut Out Stimulants Before Bedtime
Don’t drink stimulants such as tea or coffee before you go to bed as these will keep your mind active and prevent you from getting a good night’s rest. Make sure you don’t go to bed dehydrated by drinking water and sugar free juice instead. Alcohol should be avoided as well, as this is a stimulant. You may think a glass of wine or two will help you to go to sleep but it will encourage your mind to stay active and you are more likely to wake up during the night too.
Meditation can be a good way of easing yourself into sleep mode. Relax and clear your mind and try some deep breathing exercises. This will help you to de-stress and stop worrying. If you try to go to bed feeling anxious, this will stop you getting to sleep and you will still be awake worrying in the middle of the night. Alleviating anxiety before you go to bed is a must if you want a good sleep.
Create a Comfortable Sleep Environment
Make sure your bed and bedroom are as comfortable as possible if you want to sleep well. If your mattress is old or uncomfortable, it is time to switch to a new one that won’t keep you tossing and turning all night. Newsweek lists the top choices for mattresses that will make night time more comfortable.
Your bedroom needs to be at an optimum temperature for you to get a good sleep. Make sure your space is not too hot or too cold as an uncomfortable temperature will cause you to wake up during the night.
Try to eliminate light and noise in your room as this can either prevent you from getting to sleep or make you wake up in the night as your brain will think it is daytime and act accordingly.
Ban Electronics from Your Room
Electronics keep your brain awake as they emit blue light which makes your mind think it is daytime. This means your brain will stay on alert and won’t let you sleep properly. Constantly being contactable during your sleeping hours will not allow you a restful night either, especially if you receive text or e-mail alerts during the night as these can wake you up. Try not to watch television in bed as this can stimulate the mind; instead, try reading a book before you go to sleep as this will help you relax and escape from the stress of everyday life.
Follow these tips to beat panic induced insomnia and get a good night’s sleep during these difficult times.
Photo: Megan te Boekhorst, Unplash