Trouble Sleeping During COVID-19? Try These 7 Strategies [Practice 8]
If you’re anything like me, you might have found yourself running out of sheep to count as you attempt to fall asleep during this pandemic.
In fact, after I run out of sheep to count, it’s just in time to count the morning birds serenading me and the rising sun.
The past couple of months have been filled with people in my personal and professional life sharing how much difficulty they are having with getting a full night’s rest, too.
Recently, after a week of very little sleep, I found myself needing to get some answers regarding what was happening with my body and how I could best support my sleep health. (Also, let’s be honest, my partner shouldn’t have to handle another day of me being sleep deprived and a little irritable . . . okay, maybe more than a little, but I digress.)
So, in an effort to help us all collectively sleep a little better, I am going to share some information that should help give you a foundation to a better night’s sleep.
Why Is It So Difficult to Get Sound Sleep Right Now?
Our sleep health relies on consistency and routine.
In fact, our brains have an easier time identifying when they should be powering down for the night when we have a solid sleep hygiene routine. When we don’t have a routine, we aren’t providing the behavioral cues that tell our brain to start slowing down and preparing for sleep.
On top of that, when we use televisions and phones right before bed, the light that they emit has a negative effect on our melatonin, the magical hormone that controls our sleep/wake cycle, or circadian rhythm. Not to mention that all of the information that we are processing as we skim social media or answer the last emails of the day keeps our brain active.
These are normal factors that impact most of us even prior to the pandemic. However, now we have additional layers of disruption that have been added that are making it more difficult to fall asleep.
Think about it: In a matter of days/weeks, many of our daily routines were upended. We found our work schedules changing, we began navigating the uncharted waters of working from home, lacking our typical physical activities that help expend energy, all of this on top of processing the emotional weight of what we are experiencing (hello, anxiety, worry, stress-related fatigue and depression).
For some, this means not having as many activities or business to do throughout the day, increasing the appeal of oversleeping or taking naps inspired by boredom.
Why Is It Worth It to Put In Some Effort to Help Better My Sleep Hygiene?
Here are just a few reasons to try to improve your sleep during COVID-19 (and anytime):
Sleep helps our brains function at optimal levels. We think more clearly, have better memory retention and have increased decision-making skills when we are getting our rest.
Sleep helps us to stay healthy by making sure our immune system is in tip-top shape, and helps decrease the chances of our body being vulnerable to illness.
Sleep helps with mental health issues. There have been studies that have found that a lack of sleep is linked to mental health conditions such as bipolar disorder, anxiety disorder, and post-traumatic stress disorder. Check out this resource from the National Sleep Foundation for more information.
Sleep helps boost your mood. Remember how I said I was irritable from not sleeping well? It turns out getting your sleep helps with that little thing I call our “emotional fuse.” When we are tired, the fuse is shorter and takes less to set it off, but with a better night’s sleep, that fuse can be elongated to help decrease time between grouchy snapping at your loved one.
What Can I Do to Get a Better Night of Zzzz’s?
Try these seven strategies for better sleep during (and after) the coronavirus pandemic.
1. Create a routine around when you wake up, wind down, and hit the hay.
Try to wake up at the same time each day.
Give yourself a chance to develop a sleep routine (drink some warm caffeine-free tea before bed, take a warm shower, etc).
And, just like the wake time, try to be as consistent as possible with your bedtime. (Cue the internal child that is adamantly saying, “Just one more glass of water” or “I don’t wanna.”)
2. Choose the light you bask in.
If possible, get outside to get some natural sunlight. This can have a profound impact on your circadian rhythm, and it also helps reduce stress by breathing in fresh air and enjoying the outdoors.
Let the light shine in your house during the day to help your eyes visually see the shift in time. This helps your brain follow suit — because, if your COVID-19 experience has been anything like mine, well, what is time?
Instead of being on your phone/tablet/TV until you fall asleep, practice the fine art of giving yourself at least 30 minutes (not three, 30) to reduce that pesky blue light that keeps our brain up and active.
3. Reserve your bed for sleep (and sex).
This helps your mind make an association to bed.
It becomes the symbol for sleep — not for a place that you spend your time doing work, with your top half looking “business professional” while your bottom half is wearing your favorite pajamas.
4. Those boredom naps, though…
The struggle is real. Perhaps you didn’t sleep well the night before, and now you are feeling sleep deprived and bored. This is a common time for people to take a nap or two (or three) throughout their day.
However, it is important to keep in mind that taking long naps, especially later in the day, will most likely interfere with your desire for a better night’s sleep. For most, the best time to nap is earlier in the afternoon — and only for a quick snooze.
5. Be mindful of what you are eating and drinking.
Are you sure you want to drink that energy drink right before bed or that last glass of wine for the night?
Alcohol and caffeine are common culprits for disrupting the quality and quantity of your sleep. According to Verywell Mind, “Studies have found that alcohol consumed even six hours before bedtime can increase wakefulness during the second half of sleep.”
6. Try out some good ol’ relaxation techniques.
Using relaxation techniques before bed can really support your brain quieting down into a more restful state. You can:
Try deep breathing exercises
Practice mindfulness mediation
Listen to relaxing sounds/music that transports you to the ocean, the rainforest or — my favorite — a thunderstorm.
Also, sometimes a good relaxation strategy is just being mindful of the types of media we are consuming throughout the day, particularly before bed. Limit how often you are checking the news, be mindful of seeking out the beautiful and not just the chaos, limit your social media scrolling, and be aware of how often you are discussing the pandemic.
Basically, be constructive with what you are feeding your mind — because it matters; it really, really does.
7. Consult your doctor, if needed.
Sometimes, no matter what you do, you need outside help, and that is A-okay.
Reach out to your primary care provider if your sleep issues are getting worse. Not only will you thank yourself, but your loved ones will, too.
Let’s Count Fewer Sheep This Week
So, which one of these seven strategies are you committing to implement for yourself over the next week?
Remember, consistency is key. You will be retraining your brain, and that doesn’t happen overnight. But if you stick with it, you should see some changes sooner than later.
Here’s to a sound night’s sleep where the sheep don't have to be counted, and the early morning birds can sing a song just for the sun.
Be well!