10 Tips For Maintaining Good Sleep Habits And Decreasing Anxiety
Long before the current crisis was on the horizon, the Centers for Disease Control and Prevention (CDC) was already sounding the alarm regarding the emergency presented by improper sleep. Now that we are facing a global pandemic, the sleep habits of many are being affected in such a way that may compound an already dire situation. If you are feeling anxiety due to your current circumstances and your sleep is being challenged, below are some tips to help you maintain good sleep habits during these tough times.
If you cannot sleep, do not force it
If you are having trouble sleeping, do not try to force yourself to go to sleep. 72% of short-term insomnia cases resolves itself. Try doing something to distract yourself like reading a book or doing a puzzle.
Avoid napping
Taking a nap during the day may seem reasonable if you did not get a good night's sleep the night before. However, doing so can destroy your ability to get to sleep at night. If you do need to take a nap, consider resting for 20 minutes or less.
Catching up on sleep is a myth
Many times, we like to think that we can 'catch up' on missed sleep. This, however, is not an accurate assumption. Trying to make up for lost sleep by 'sleeping in' can disrupt your natural rhythms responsible for optimal body functioning. Instead, opt for ways to get the recommended sleep each night.
Adopt a new sleeping pattern
During this time, when many of our habits have changed, such as having to get up early for work, it is ok if your sleep patterns change as well. Take care to ensure that amid changing sleep patterns, you maintain a consistent rhythm.
Get some sunlight
Take a walk outside or bask in the glow of a sunny window. Exposure to sunlight not only makes you feel better but also releases chemicals in the brain that help to regulate your circadian rhythm.
Keep a regular schedule for meals
Though it may be difficult to stick to previous routines, maintaining specific schedules can help your mind and body to sustain the energy needed to function properly. Also, you want to try to eat healthy meals rather than fast foods, which may be a quicker option.
Exercise regularly
It can also be easy to neglect to continue a regular exercise routine. Though you may not be able to visit the gym, try to fit some exercise into your day as physical activity has been shown to help you fall asleep faster and improve sleep quality.
Avoid stimulants (coffee, caffeine) before bed
This may seem obvious, but if you have developed a habit of consuming stimulants at nighttime, this may be difficult to do. Consider cutting their usage at least a few hours before bed.
Power down electronic devices
In our current society, many of us go to bed watching TV or scrolling through our phones. In our present situation, we may be staying up late to watch news coverage or to see what people are posting on social media. This can cause sleep problems not only because we are engaged in these activities but also due to the light emitted from these devices.
Change your surroundings
If you are tossing and turning and cannot get to sleep, try getting out of your bed and going into another room. Sometimes the change in setting will help you to fall asleep.If you are experiencing difficulty sleeping during these times or an increase in anxiety, reaching out to a professional can help. Dr. Maribel Gonzalez is a psychologist who helps clients dealing with anxiety, especially during challenging times. Contact her office today to schedule an appointment.