The coronavirus pandemic has shaken the world by changing the social construct of our work, school and lifestyle. For quite some time, we’ve been forced inside the four walls of the house for safety measures, and this has taken a toll on one’s mental and physical health. Some of us are guilty of binge-eating while watching twelve hours of TV re-runs. Others turn into social media for some form of entertainment and anxiety-riddled scenarios.
Whatever the situations may be, the quarantine period brought these changes to our lives. Increased screen time, inactivity, frequent alcohol drinking, and abnormal meal time severely disrupted one’s sleep schedule. If you’re struggling to get some quality snooze, here’s what you can do.
The more you exercise, the more you’re body asks for sleep. Although gyms are closed, you can take advantage of the exercise resources posted on the internet to guide your movements. In fact, you can start dancing, yoga, in-house boxing, and more. One should know that the more sedentary a person gets, the more fragmented your sleep quality is. So, moving your body till you break a sweat is an excellent strategy to sleep well.
We know how this quarantine period can urge somebody to binge-drink while watching the TV and other nonsensical activities. However, as cliché as this may seem, too much of a good thing is a bad thing. Alcohol intake disrupts circadian rhythm. How does it affect your sleep? Alcohol makes you feel asleep rapidly, yet it wakes your body up instantly without getting enough sleep.
It can be quite tempting to order a full meal when you’re indulging yourself to a full-season of your favorite show. However, if you still call on a large pizza in the middle of the night, you’re risking your sleep quality and schedule. During those times that you’ve established a sleeping time, your body is accustomed to release melatonin two hours before you lay down. But, if you eat way too late, this throws you off your sleep routine.
When it comes to establishing a healthy circadian rhythm, light is an essential matter. To cue your circadian rhythm, it needs the sunlight to trigger the cycle. When you’re someone who doesn’t greet the sun regularly, you’ll disrupt your circadian rhythm. If you want to get a good quality of sleep, envelop yourself to the warmth of the sun for a good 15-30 minutes and increase the amount of sunlight entering your home. You can do this by opening up the blinds, curtains and windows.
This quarantine period, don’t forget to take care of yourself. Manage your stress levels by exercising, eating nutritious foods and getting enough sleep. Although it is easier to fall into the trap of letting go and being glued to the sedentary life, breakaway and think of the long-term consequences. Don’t forget to keep in touch with family and friends as they can be your partners in health.