Are you a battler of insomnia? If so, you’re not alone. The Journal of Clinical Sleep Medicine states that from 13 participating countries, about 40% of the population suffers from sleep problems that may have occurred due to the pandemic. It only makes sense that the pandemic has thrown our circadian rhythms into disarray while the lack of social interactions has caused anxiety and depression in many individuals. Getting that quality sleep has become more difficult as we worry about the state of the world. Normally, doctors would preach about maintaining a consistent sleep schedule and typically we would follow suit. However, the world seemingly turned upside down due to the pandemic. Our daily routines were halted while we spent more time at home rather than being out and about. The more time we spent at home, the more time we might be spending in bed. The more time we spent in bed, the harder it becomes to fall asleep at night because your brain begins to associate your bed with lounging on your phone rather than sleeping. This may lead to insomnia, where we begin to fear that we will not be able to fall asleep – and that triggers anxiety. This type of behavior can diminish our sleep drive and creates a cycle that spirals out of control.
So, how do we change our habits, to allow us to return to a comfortable sleep cycle? Here are some tips:
Stay out of bed until you’re ready to sleep. This seems straightforward, right? But chances are you’ve spent leisurely time lounging in bed, either on your phone or watching Netflix. It’s better to spend that time in another room where you don’t sleep. Furthermore, if you’re having trouble falling asleep, leave the room and go sit somewhere that is dimly lit. There, you can read a book or do a crossword (something without screens), or listen to relaxing music until you feel sleepy.
Wake up at the same time every day. This one seems hard, but it helps to regulate your circadian rhythm. You should aim to sleep for at least 6 hours every night, and it’s important to try and wake up at the same time, even on your off days. Sleeping in might make it difficult for you to fall asleep the next night, and before you know it, you’re not falling asleep at the necessary time on Sunday evening. You will feel refreshed once you establish a routine.
Don’t worry so much. People who sleep well often do not think about sleep, hence they are worrying less about it. Our brains must feel at ease to be able to fall asleep, and it’s more difficult when you’re stressed about it. Elizabeth Bernstein shares an interesting study, which says, “brain scans show the brains of insomniacs as being more agitated even while actually asleep… parts of the brain involved with self-reflection and monitoring the environment show higher levels of activity during sleep compared with normal sleepers.” We need to worry less to improve our overall sleep and allow the brain to lower its activity levels.
Everyone doesn’t need 8 hours of sleep. The myth of “8 hours” is just that, a myth. One may need anywhere from 6 to 8 hours of sleep, and it varies by individual. If you feel alert when you awaken, then you’re likely getting enough sleep. If you find yourself waking up in the middle of the night, then you might be sleeping for too long. However, if you fall asleep instantly or when you are relaxed, this could be a sign that you’re sleep deprived. Typically someone who can fall asleep anywhere, anytime might be not be getting enough sleep every night.
Set the evening mood. Keep the lights as low as possible several hours before bedtime. Although it may be too difficult to avoid screens, make sure you enable the option to reduce the blue light in your devices. This blue light interferes with sleep and can usually be turned off on phones and tablets. It may be helpful to have small nightlights in the house to help you from avoiding the need to turn on the bright overhead lights.
Watch what you eat close to bedtime. Stop eating many hours before bedtime. Digestion can interfere with your ability to fall asleep, as the process requires lots of energy. You should try to not eat at least a few hours before bedtime, as this will give your body proper time to digest everything you’ve eaten for dinner or desert.
Sleep is an important part of our biological function. It helps the body and mind to reset and recover, and reenergizes us for another day. These helpful tips may aid you in your journey to reassess your sleeping cycle and understand how you can get the best quality of sleep for you. Good luck, and may you sleep peacefully through the night!