The COVID-19 pandemic has caused many changes in daily life such as sleep problems. Here’s a sleep guide that can be done.
Pandemics bring significant changes to everyday life to almost everyone in the world. One of the changes that occurs is sleep patterns. When a pandemic is suddenly present in the middle of daily life, everyone is encouraged to have to adjust and be forced to stay at home in order to protect themselves from contracting COVID-19, so that good sleep patterns can provide tremendous benefits.
Before the coronavirus appeared, there were already millions of people suffering from insomnia and poor sleep patterns. Unfortunately, pandemics create a number of new challenges even for people who previously had no sleep problems. “Coronasomnia” is a term that has only appeared in sleep problems during pandemics. With increased stress and anxiety, there are impacts that appear on sleep patterns and quality such as:
- Disruption of everyday life. Having to maintain social distance, quarantine, school closures, and working from home makes it difficult for a number of people to adjust. So being stuck at home may make some people tempted to sleep more nights.
- Anxiety and worry for fear of contracting COVID-19, economic problems, increased job losses, make many people worry about income, savings, and fulfillment of needs.
- Depression and isolation. This crisis can trigger feelings of isolation and depression that may be worse for people who have people closest and dear who are sick or have died from COVID-19. Sadness and depression can be exacerbated by isolation at home, both of which have the potential to cause significant sleep problems.
- Stress because of work. Fulfilling the obligation of working from home or even managing a home full of children who are used to being at school can cause stress and become an obstacle to sleep, even lack of sleep.
- Excessive screen time such as online meetings, Zoom, video calls with family and friends, including watching streaming movies can have a bad impact on sleep. Not only can it stimulate the brain in a way that makes it difficult to relax, but the blue light from the screen can suppress the natural production of melatonin, a hormone the body produces to help us sleep.
Sleep is essential for physical health and effective functioning of the immune system. Not only that, sleep is also a major factor in emotional health and mental health, helping to beat stress, depression, and anxiety. If mommies have had sleep problems since COVID-19 appeared, there are several ways that can be done to improve sleep quality in the pandemic period with the following sleep guidelines.
Sleep guidelines in times of pandemic
There are several steps that can encourage better sleep during the COVID-19 virus pandemic. It takes time to stabilize and normalize sleep patterns, so if it has not come to fruition, try to adjust the following sleep guidelines according to their respective situations and conditions.
Set schedules and routines
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Set a routine that can create a sense of normalcy even at abnormal times. The mind and body will be easier to adjust to a consistent sleep schedule. Aspects of sleep from the daily schedule should include:
- Wake up time: Set an alarm to wake up in the morning, turn off the snoozebutton, and set a time to start the day.
- Rest time: This is an important time to relax and get ready for bed. Some things can be done such as light reading, stretching, and meditation preparation for sleep.
- Bedtime: Choose a consistent time to sleep such as turning off the lights and avoiding using gadgets.
In addition to the time spent sleeping and getting ready for bed, it’s also a good thing to incorporate a stable routine such as:
- Shower and get dressed, even if you don’t leave the house.
- Eat food at the same time every day.
- Schedule a specific period of time for work and exercise.
Make the mattress a place to sleep, not an activity like work.
Sleep experts emphasize the importance of making a mattress as a place for sleep and sex, as activities that can be done on the mattress. Don’t do other activities like working from bed, and avoid taking your laptop to bed to watch movies or series.
If you are at home all day, such as work from home, napping becomes a very tempting activity. Instead of taking a nap haphazardly, try to consider a scheduled nap and be limited to just 10-20 minutes to reduce drowsiness, aid memory formation, and help regulate emotions. Long sleep carelessly and excessively will make the head dizzy and lazy to do activities.
Although you still have a lot to stay at home, try to keep your body active by doing some activities such as walking around while maintaining a safe distance from others. You can also do a little sport at home.
Create a connection
Creating connections such as supporting each other can help reduce stress and its adverse effects on mood, while creating quality, quality sleep.
Use relaxation techniques
Relaxing in the right way can help to improve sleep quality. Try taking a deep breath, doing stretching, yoga, mindfulness meditation, soothing music, and reading quietly. In addition, reducing social media scroll time can also be tried to create relaxation that can help sleep patterns become better.
Watch what you eat and drink.
Maintaining a healthy diet can also improve sleep quality. Avoid consuming alcohol and caffeine, as they can interfere with the quantity and quality of sleep. If you are on a diet, generally you should target a diet rich in vegetables and fruits, as well as lean meats.
Call your doctor if needed.
If you have a severe sleep pattern that can worsen and cause other health problems, you should call your doctor so as not to make sleep quality worse.