The world is going through a difficult time and the stress caused by COVID-19 is everywhere. There is plenty of research to suggest the role of pandemic and stress but its role in sleeping irregularities and insomnia is also evident.
A good night’s sleep is necessary for good health and even more important when there is a lot of stress around. Jenny Prinsen who is a nurse in pulmonology, says that no one should avoid sleep as it has a direct role in a person’s health. But there are many factors that could control it. For example
- Snoring habits- most of the adult men and 1/4th of women sore in their sleep. Most people don’t talk about it because they find it embarrassing. But the truth is that it is a precursor of underlying health conditions. medical experts suggest adjusting the pillows so that there is no disturbance in the airways. Instead of sleeping straight on the back, it is better to sleep on a side to prevent snoring.
- Daily caffeine intake- how much caffeine does a person take affect his sleep. Normally, people think that only tea and coffee contain caffeine but it is present in many foods, beverages, and even in medicines. Taking a high dose of caffeine can disrupt the sleep cycle.
Sleeping irregularities should be prioritized by everyone should rest for at least eight hours per day. But despite spending eight hours in bed, if the sleep is disturbed, these eight hours rest is of no help.
Here is how to improve sleeping irregularities.
- Try to invest in sleep-related products. Buy a good quality, back-bone friendly mattress. There should be no direct source of light and noise.
- It is better to make a sleeping routine for example fix a sleeping and waking up time and follow it all days including weekends. It helps to regulate the body’s natural sleep cycle and helps a person to enjoy relaxing sleep.
- Give yourself some time to relax before bed. Take a warm or cold bath depending upon the surrounding temperature. Read a book or listen to any relaxing music. Some people find meditation before sleeping helpful in overcoming sleep-related difficulties.
- Limit your screen time. It is necessary to live ‘off-screen’ for a few hours every day, especially before bed. The time spent on digital devices affects creativity, cognitive abilities, and sleeping cycle. Also, reduce the phone or iPad’s brightness to the minimum level so there is no strain on the eyes.
- Although it is normal to eat, watch tv or work in bed especially during this coronavirus lockdown period, it is not healthy. Try not to use your bed for any other thing than sleeping. This way, getting into the bed will automatically make your mind to induce sleep.
- Actively involve yourself in physical activity. Light to moderate physical activity can regulate the natural sleep cycle.
- Do not consume coffee or tea before sleeping. Similarly, limit alcohol consumption before sleeping.
Following these tips will improve sleeping irregularities and sleep-related diseases. If the irregularities persist despite doing all these things, it is better to contact a doctor and discuss your medical condition.