“Sleeping” in the midst of the crisis “Covid-19” is not easy. Which Lady MIRROR has insomnia, raise your hand? Because of anxiety Until it makes us feel uncomfortable, some think a lot, some worry people in the house, family, loved ones, say that it is so haunted that it will not eat. While “sleep” may be a bigger problem, says neuroscientist and former president of the American Academy of Sleep Medicine, Douglas B. Kirsch, in the middle of the night, it is a problem. Everyone tries to update the information. To protect yourself from the virus “COVID-19”, but did you know that the “sleep”It plays an important role in preventing and responding to pathogens. But we really have to admit that sleep can be difficult in times of crisis. Today we have tips, advice, or How To in sleep to leave everyone.
How To Sleep During the Covid-19 Crisis
Create an appropriate “sleep schedule”.
When we have a clear wake up time I tend to have a consistent bedtime by The National Sleep Foundation recommends the following schedule of sleep or “table” sleep easily schedule bed we sleep on a regular basis. Matched with waking time (Since there are many people who are not traveling right now, this may be easier than usual) Techniques for success are: We may use a blindfold. Or add curtains To reduce the glare while you sleep Or maybe use a pillow Or a t-shirt can help too.
However, we will create a few such habits and achieve them. And no matter what You have to provide comfort for the bedroom. And have to make the light very dark
The easy way to wake up is to reuse fans and tracks on Spotify while you get tired. Can sleep as well. Janet Mullington, professor of neurology at Harvard Medical School. It is said, even if only 10-20 minutes, but do not make it sleepy. Let’s destroy your sleep schedule.
Electronic device curfew
Set a curfew time for yourself. With just 90 minutes of deadline, you’re free of social media, email, and TV, says Kristen L. Knutson, a professor at the Circadian Northwestern University Center for Sleep and Medicine. Just because tomorrow you don’t have to work in the morning. It is important that You need to prioritize your “sleep” . If you can’t do it in 90 minutes, try adding another 15 minutes.
Stay informed But don’t watch the news before going to bed
Limit the information you consume. Avoid information that increases your anxiety. This is the hardest advice. But there are also the most supportive reasons, stated Douglas B.Kirsch.
Turning off mobile notifications Very useful Automatically distractions should be set up early in the evening or before bedtime, possibly eliminating COVID-19 concerns by creating a daily action plan. To relieve anxiety
Body movement Increased heart rate
This is a must Not just because it will make you tired and ready to sleep. It also helps us not to get sick, anxiety and increase energy as well. A simple way is to walk around the house. Or exercise by YouTube (Recommended to be 2 meters away from others too). Exercise at home. Probably the best and safest method.
Treat anxiety with meditation, breath prescribing and medicine.
Many people think that stress causes them “insomnia.” Anxiety lingers in the brain. Try writing things You can also use the paper or try to breathe 4-7-8 in a comfortable position that can open or close your eyes. With a 4 second inhalation, hold your breath for 7 seconds and exhale slowly for 8 seconds, then repeat as necessary.
This kind of meditation or relaxation Can be done before bedtime You can try listening to podcasts or YouTube, Dr. Kirsch recommends taking a moment. And take a deep breath Because people who are not worried may also struggle to sleep. So sleep It is difficult when anxiety is high. It is advisable to try to manage your anxiety levels during the day. It can make them sleep at night.
However, if you are suffering from anxiety It is recommended to speak with a doctor or mental health professional. To help reduce anxiety
Do not eat before bed Do not drink until you sleep
During this time you may have a new routine. For example, in the morning you can drink 1 cup of coffee. Yes, coffee is good for you. If drinking in moderation But if you get up to 400 mg of caffeine per day It creates nervousness and makes the heart beat irregularly.
While the alcohol makes you sleepy But it does not promote quality rest or sleep. And we shouldn’t eat before going to bed GERD symptoms to ask Leading to greater anxiety If we can’t control food or drink Lets start making a food diary. So you know What are you really consuming
Take a warm bath or shower 90 minutes before bed.
Start with warm water first, then cool down. Will help build melatonin This is one way to maintain the electronic curfew rule. Is that both will make you sleep more comfortably. In addition to taking care of the body Using an air purifier in the bedroom Wash the sheets twice a week. Or cleaning in the bedroom or inside the house It will make you escape COVID-19, which will help reduce anxiety.
If you are feeling sick Your body needs to be healed quickly. By adding another two hours to sleep, Dr. Breus said.
Increase efficiency in sleep and relaxation.
It is advisable to get extra pillows to lift your chest. Avoid being awkward And taking a bath can keep your body cool. And should create a good sleep environment With frequent changing of clothes and bed linens To control the spread of the virus
“We focus on getting enough sleep. It will help cure the symptoms. “Dr. Medalie said … At times like this What you can control is your “sleeping” habit.