Written by Dr Malik
Read by Jon Williams
With the stress and uncertainty arising during this pandemic, chances are that your daily routine and your sleep schedule have been severely disrupted.
We have seen many patients losing their quality of sleep due to stress about their health, their finances, economic worries and job security.
A recent study reported by the Wall Street Journal surveyed 1600 people from 60 countries. The survey found that 46% of people reported poor sleep during the pandemic, while only 25% slept poorly before it.
There was also a 14.8% increase in sleep medication prescriptions, and a 44% increase in sales of melatonin. Melatonin is a naturally occurring hormone our body produces to help us fall asleep.
Besides stress, one of the other reasons for the reduced quality of sleep is the lack of exercise. Most people’s exercise routines have been disrupted due to the pandemic. Exercise helps to tire out our bodies, allowing for the deep restful sleep we yearn. After performing moderate to intense exercises during the day, the body needs time to recover. This is usually accomplished at night, resulting in a deep sleep.
If you find yourself lacking good-quality sleep, here are a few tips that can help:
1. Reconfigure your body’s internal clock by sticking to a sleep schedule – keep your routine consistent.
2. Exercise throughout the day to help achieve the deep sleep you require at night
3. Do not associate your bedroom with a place where you are awake. Try to avoid working or watching television in your bedroom. Instead focus on activities that can help you fall asleep such as reading a book or meditating.
4. If you can’t fall asleep after twenty minutes of waking up, get out of bed and try to do something relaxing.
5. Caffeine has a half-life of about 7 hours, meaning you should try to avoid caffeine after the noon hour.
6. Try to avoid using your smartphone or tablet an hour before going to bed. Also, if you use a device, avoid blue light by adjusting the display settings. Check out the links in our show notes to find out how you can adjust your blue light settings.
7. Avoid naps during the day, this will allow your body to tire naturally before bed, resulting in deep sleep
8. Lower the temperature of your bedroom, a cooler room can help you fall asleep faster.
If you are interested to learn more about the benefits of sleeping, I would highly recommend the book titled: ‘Why We Sleep: Unlocking The Power Of Sleep And Dreams”
I hope these tips help you get a better night’s sleep.
Stay Healthy, Stay Safe!
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