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No one could have predicted the unprecedented changes wrought by the current coronavirus pandemic. The disruptions in our daily lives and the many questions about the future combine to create at least some anxiety in all of us. And anxiety is likely to cause or worsen problems sleeping.
Our bodies need sleep, and better sleep helps us to deal better with stress and anxiety, lowers our chance of developing long-term sleep problems and gives our immune systems a much-needed boost during the pandemic.
Here are tips for a good night’s sleep:
Have a regular sleep pattern. Try to go to bed at the same time each evening and get up at the same time each morning. Though your schedule may be different now, try to stick with your new pattern.
Get morning light. Get out of bed and get exposure to natural sunlight for 20 minutes or more, even on cloudy days. Regular exposure to sunlight can help set the body’s natural clock and make it easier to fall asleep at bedtime.
Avoid daytime naps. Sleeping during the day makes it much harder to sleep at night. If you must nap, limit it to no more than 30 minutes and try to be awake for at least four hours before bedtime.
Exercise during the day. Find the time for exercise and you will improve sleep quality at night, reduce stress and improve mood. While group activities are to be avoided, many gyms and yoga studios are now offering virtual programs at reduced or no cost and they may rent studio equipment for home use.
Avoid caffeine and alcohol late in the day. Alcohol makes it difficult to sleep well at night, and the stimulant effect of caffeine can keep you awake.
Create a comfortable sleep environment. You should have a quiet, dark room with comfortable bedding and good temperature control.
Relax BEFORE going to bed. Try to sort out your problems before going to bed and avoid all news and ALL electronics for at least one hour before bedtime. The news and your computer and cell phone can wait until morning.
Spend the right amount of time in bed. Most adults need about 8 hours of sleep each night, though some require more and others less. Unless you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. Minimize your time in bed in which you are not sleeping; if you’re having trouble falling or staying asleep, don’t stay in bed for more than 20 minutes. Get out of bed and do a quiet activity, such as reading or folding laundry. And remember, children need more sleep than adults.
If you are still having problems sleeping after trying these tips, you may want to contact your doctor for more advice.