Eight Ways to Reduce stress by Improving Sleep during the Corona Pandemic

Eight Ways to Reduce stress by Improving Sleep during the Corona Pandemic

Eight Ways to Reduce stress by Improving Sleep during the Corona Pandemic

  1. Cut Caffeine Intake.   Caffeine can keep you awake. It can stay in your body longer than you might think – the effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.
  2. Relax before bedtime. Stress not only makes you miserable, it disturbs your sleep tremendously. Develop some kind of pre-sleep ritual to break the connection between all the day’s stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.
  3. Exercise Regularly. Regular exercise can help you get a good night’s sleep. The timing and intensity of exercise seems to play a key role in its effects on sleep. Although it may be a challenge now due to gyms being closed and quarantine restrictions, a little in home cardio will do.  Regular exercise in the morning even can both reduce stress and help relieve insomnia. 
  4. Keep your bedroom quiet, dark, and comfortable. For many people, even the slightest noise or light can disturb sleep like the purring of a cat or the light from your laptop or TV. Use earplugs, window blinds or curtains, and an electric blanket or air conditioner everything possible to create an ideal sleep environment. And don’t use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleeping are between 68 and 72 degrees Fahrenheit. Temperatures above 75 or below about 54 can disrupt sleep.
  5. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods can help, though. Milk contains tryptophan, which is a sleep-promoting substance. Other foods that may help promote sleep include tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
  6. Restrict nicotine. Having a smoke before bed — although it feels relaxing actually puts a stimulant into your bloodstream. The effects of nicotine are similar to those of caffeine. Nicotine can keep you up and awaken you at night. It should be avoided particularly near bedtime and if you wake up in the middle of the night.
  1. Avoid napping. Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short. A brief 15-20-minute nap about eight hours after you get up in the morning can actually be rejuvenating.
  2. Avoid watching TV, eating, and discussing emotional issues in bed. Although this may be the hardest task of all, the bed should be used mostly for sleep. If not, you can end up associating the bed with distracting activities that could make it difficult for you to fall asleep.