7 tips for getting a good night's sleep during the pandemic
Sleep is one of the most important things for our general health and wellbeing. The rapid pace of our lives means it’s easy to forget what a good night's sleep actually is, and that was before the stress and anxiety of COVID-19. With as many as 90% of Australians already suffering from sleep-related disorders, now more than ever we should be realising the power of a good night's sleep.
While many Australians have focussed on their diet and exercise to improve wellbeing during the coronavirus outbreak, the same level of urgency has not presented with regard to sleep. Just one poor night's sleep can affect our cognitive performance and memory, increasing anxiety and stress in an already unsettling time.
When things are changing so rapidly and our bodies are out of their regular routine, it’s so important to control what we can. So here are our top tips for getting a good night’s sleep as COVID-19 continues to evolve.
1. Limit your media exposure
COVID-19 has generated information overload, and the associated fear and stress can increase our body’s arousal response and trigger insomnia. While it’s important to be informed, don’t dig any further than you need to.
Limit the times and duration per day you read or watch the news, and switch off after your allocated time. It may also help to browse the Australian Government Department of Health’s website to check the accuracy of information and avoid media hype that could increase your stress levels.
2. Keep a regular routine
For many of us, life looks very different at the moment. Working from home, limited outings to restaurants and restricted or no access to gyms are just a few ways in which our regular routines have changed drastically.
As humans, we are creatures of habit, and rhythm is so heavily built into the way our body likes to function. To feel less disrupted, try to go about your day in a way that you normally would. Take the time to wake up and have a nutritious breakfast, use fitness apps or videos to exercise and stick to your regular working hours.
3. Your bedroom is for sleep
Even if we don’t realise it, our brain is constantly drawing strong links between the thoughts and emotions we feel and the places, people or activities that are present at that time. In order to fall asleep (and stay asleep) our bodies need to associate the bedroom with a feeling of calm and relaxation.
Research highlights keeping computers, TVs and work materials out of the bedroom can strengthen the mental association between your bedroom and sleep. It can be detrimental if we begin to associate the stresses and anxieties of work with what is supposed to be our safe space. We suggest designating a certain space of your home for each activity, especially setting clear boundaries between work and ‘me time’.
4. Limit blue light exposure
The average Australian spends 9.4 hours in front of a screen every day. That is more time than we spend on eating, commuting, working and exercising combined. When it’s dark, your eyes send a signal to your brain to release melatonin that makes us tired, while light can cause your brain to become more alert.
Using screens at night emits blue light that can also leave you feeling groggy in the morning, and can result in chronic sleep deficiency over time. We recommend you set curfews and stick to them. Give your body time to wind down before bed and pick up a book instead of your phone.
5. Connect with others
At a time when we’re all required to be apart, there has never been a more important time to come together (just not physically that is). Stress and anxiety can leave us tossing and turning at night, and when we aren’t engaging with our friends, family and coworkers, it’s easy to miss out on all those little conversations that help alleviate our worries and fears.
Social distancing should not mean social isolation. Take the time to schedule calls with coworkers, address concerns with family and catch up with old friends. At a time like this, a little bit of laughter and checking in with those important to us can go a long way.
6. Take care of your mind
In our regular routines, it can be easy to let the pace of the world distract us and forget many of our worries. When things slow down and we’re spending the majority of our time at home, we can find ourselves over-reflecting and getting caught up in anxieties. Beyond Blue has seen a 40% increase in demand for their services compared to this time last year. Likewise, Lifeline reported calls were up 25% and Kids Helpline services were up 50% - so if this is you, you’re not alone. It might be time to incorporate some time for clam and reflection into your schedule on an ongoing basis.
Everyone’s different, and whether it’s a walk in the park, doing some yoga or plugging in to some relaxing music, do what’s best for you. It may be useful to write your issues down and consider ways you could deal with them tomorrow. There are also apps available like ‘Smiling Mind’ for short mindfulness activities that can help you relax.
7. Make time to unwind
Going straight to bed after a coffee or large meal can elevate your heart rate and leave you unable to relax into sleep. It’s also important to gradually wind down in the evenings, giving you time to enjoy things that have nothing to do with COVID-19.
Spend some time with your family or housemates, watch a movie, listen to some music or read a book to occupy your mind with things unrelated to coronavirus or the extra stresses that may be currently in your life as a result. Make sure you avoid exercising and anything that will boost your fight and flight response at least three hours before sleeping. This should help you get into bed in a relaxed headspace.
A final word of advice...
We hope you find these tips useful, and remember, there’s a bit of trial and error involved because everyone is different. In times like these, remember to be kind to yourself. Sleep can get complicated when we worry about it, and the harder you try to sleep the harder it will become. If you’re struggling to sleep after 20 minutes, get up and do something repetitive or boring in dim lighting until you feel ready to return to bed. The more time you spend asleep in bed and awake outside of it, the stronger those associations will become!
If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist to discuss possible solutions.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.