Easy ways to establish a normal sleep routine

Many of us have come to realize that loss of daytime routines can upset our nighttime sleep schedules. “Going to bed at 3am is the new midnight” has become more common since Coronavirus affected our normal routines. Inconsistent bedtimes and wake times can shift the desire to sleep, making the ability to fall asleep less predictable.

Getting 7-9 hours each night is important and can make a difference in our mood, metabolism, memory, immune function and more.

If you have had sleeping problems before or if they’ve come on recently, there are steps that you can take to improve your sleep. Choose what works best for you that will get you in the right mindset to sleep soundly without distractions.

Set up a routine

Establishing a routine can give you a sense of normalcy even in abnormal times. It’s easier for your mind and body to get used to a consistent sleep schedule. Your routine might include a cup of tea, taking a bath, or reading a book before bed. Do the same things each night in the same order and soon it will help you sleep. Be sure to pick a consistent time to turn out the lights.

Set up your bedroom to promote good sleep

Get your bedroom ready for sleep by turning off the TV and keeping your cell phone in the other room. Blue light from electronics can interrupt your body’s natural ability to produce melatonin, a hormone that promotes sleep. If your bed is uncomfortable, get a mattress pad, a new mattress, or consider a new pillow. Control the temperature in your bedroom and get blackout curtains if possible.

Exercise during the day

When you exercise during the day, it will give you energy but when it’s bedtime, it helps you to sleep much better. If you can go for a walk while maintaining a safe distance from other people, that’s a great option. Many gyms are starting to open and are also live-streaming free classes during this period of social distancing.

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Get natural daylight

If you can, spend some time outside in natural light because it has positive effects on circadian rhythm. Many people find outdoor time is most beneficial in the morning, and it is an opportunity to get fresh air. Open windows and blinds to let light into your home during the day.

Watch what you eat and drink

Having a healthy diet can promote good sleep. Be cautious with the intake of alcohol and caffeine, especially later in the day since both can disrupt the quantity and quality of your sleep. Caffeine can stay in your system for about eight hours, so you should finish your last cup of coffee in the early afternoon.

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Getting back to normal

If you find that you’re having a hard time sleeping, don’t spend more than 20 minutes tossing and turning. Instead, get out of bed and do something relaxing in low light, and then go back to bed to try to fall asleep. If you force yourself to lie in bed until you fall asleep, it can increase stress and make it harder.

Be patient. Soon enough, you’ll start going to bed when you’re tired and you’ll be able to wake up fresh and relaxed. Getting consistent, high-quality sleep improves virtually all aspects of health, which is why it is worthy of our attention – during self-isolation as well as in our normal, everyday lives.

Sources:

https://www.colorado.edu/health/2020/04/20/anxiety-and-sleep-tips-get-back-normal

https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation