SNOOZE... DON’T LOSE!
Sleep.... one of the most vital parts of our existence, and yet, for something that might seem so simple, and like all good things, free! it can be difficult for many. Given the current global pandemic and all the nerves and anxiety that go along with it, you have a recipe for restless, sleepless nights stretching out for weeks on end. Everything from faster healing, exercise recovery, mood, health, wellbeing, even immunity, suffers when you aren’t catching enough z’s, yet racing thoughts have a funny way of keeping you up no matter how desperately you need the rest.
Before accepting perpetual sleep deprivation, though, know that it’s possible to course-correct your sleep routine, even in this era of extreme stress. Building better habits and using technology to your advantage are all a part of the solution and easily available during the age of quarantine and social distancing.
How critical is sleep for staying healthy during this time?
Healthy sleep is absolutely essential during the pandemic in order to stay healthy. It’s been observed that sleeping seven hours or more developed significantly better immunity and more likelihood of staying healthy despite exposure to rhinovirus or flu. And while those tests haven’t been done with COVID-19 yet, we believe that they are coming.
How does stress and anxiety affect our sleep?
Sleep is directly proportional to mood, and ultimately, mental health. When you become more irritable and anxious, there is more activity in the amygdala, which is the fight-or-flight response centre for the brain. Once we are sleep deprived, we have less ability to do what’s called perspective taking, as well. When events happen in our lives, virtually everything has the potential to be a stressor, but, it’s all about how we respond to stressors in our life. When we’re sleep deprived, we’re much more likely to take things out of context, which can spiral into negative thought patterns.
What are some examples of helpful sleep strategies?
Good sleep strategies really start as soon as we wake up. The choices that we make in the morning and throughout the day really culminate with our ability to fall asleep at night. Some tips to help out are:
1. CUT BACK ON CAFFEINE: It takes nine hours for caffeine to leave your system, to keep your energy levels up, replace your usual afternoon cappuccino with cardio instead. Exercising—specifically, 20 to 30 minutes of aerobic—is one of the single best ways to improve the quality of your sleep.
2. DETOX FROM YOUR SCREEN: 71% of people sleep either holding their smartphone, having it in bed with them, or having it on their nightstand. Handheld electronics produce short-wave blue light that is disruptive to melatonin production. A really good goal would be 30 minutes before bedtime, you’re unplugging your mobile phone or turn it to airplane mode, and then you start your routine to unwind.
3. CREATE A SLEEP SANCTUARY: Light is the single biggest factor telling your body that it is morning; in the evenings use a book light for reading, change bulb wattage to 45 at the bedside table, and use a night light in the bathroom to get you there and back to sleep easily.
Discomfort is also a big problem—many people go too long with worn-out beds and pillows, with the incorrect feel. Flip your mattress every 1-2 months, sleep on a firm mattress, and replace pillows every year to avoid musculoskeletal issues keeping you from a deep sleep.
4. WORK IN A WIND-DOWN RITUAL: Our minds and bodies can’t switch on and off as easily as our smartphones— we need time to transition slowly into sleep. Having a nighttime routine to wind down is so important to relax and prepare itself for deep, restorative sleep.
5. GET MINDFUL: Meditation gives your brain the rest it needs to reset itself, and it will likely help you fall asleep naturally. Practicing mindfulness meditation, deep-breathing techniques and relaxation helps you stay in the moment and significantly decrease anxiety
Try slowly scanning your body and relaxing each muscle one by one. Breathing techniques like 4-7-8 also help, by inhaling for 4 seconds, holding for 7 and exhaling for 8, in reducing your heart rate and inducing sleep.
6. LEAVE THE BEDROOM, ENJOY ANOTHER ROOM OF THE HOUSE. : No matter what living arrangement you have, do your very best to retain and reserve your bed for sleep. That will help your brain condition itself to be tired and to sleep when you slip into the covers. Of course, you want to match that with a consistent bedtime routine.
7. GOOD HABITS GO A LONG WAY: Eat healthily and have balanced meals over the course of the day with breakfast and lunch a bit more filling, followed by light dinner. Also, people who consistently exercise in moderate-intensity daily, or at least 4 to 5 times per week, sleep much better than people who don’t.
Another bad habit people are succumbing to is Alcohol. That wine will help you fall asleep, but when consuming much more than one glass, alcohol does interfere with the quality of your sleep. It’s not going to be restorative rest.
Creating a ritual around the bedtime period is good for all of us. Everyone is different, so if you really enjoy aromatherapy, light a candle or take a bath with oils or scents that soothe you, like lavender or sandalwood. Read a book, or try meditation. Remember ‘ A good laugh and a long sleep are two best cures for anything’!