How to Get a Good Night’s Sleep During Lockdown
Are you so overly worried about the ongoing pandemic that you can’t get a good night’s sleep? A number of people suffer from this, it’s not just you. Not to worry though, we are here to give you a few tips to alleviate this with a good dose of mental fitness.
In today’s unrest, many people can barely keep things together. Cases of sleeplessness have spiked to a point that is beyond normal. The difference in today’s cases lies with a singular-triggering stressor that being: the pandemic. Thus, we invite you to this article to look further into the possible causes of sleeplessness. By the end of this, you should have the tools to be able to get a good night’s sleep during the lockdown.
Studies reveal that the number of cases of sleep disruption in the U.S. alone has reached an alarming level.
Why Are We Experiencing Sleeplessness During Lockdown?
According to recent studies, “fragmented sleep and nightmares” have never become more apparent than in today’s lockdown. And, several factors take credit for that. While these factors come with a great number of variables, they all boil down to one. Experts trace the source of all these factors to this one variable: high anxiety levels and here are possible trigger buttons to heightened anxiety during a lockdown:
- Fear of getting infected
- General boredom
- Absence of routine
- Lack or general absence of quality social time
- Generally unhealthy lifestyle
- Disruption of wake-sleep chemical balance in brain
- Hormonal changes
- Extreme worry
- Financial stress
The Many Faces of Sleep Disruption
These heightened anxiety levels exhibit varied faces of sleeplessness/ disrupted sleep in people. This includes the following:
Having nightmares is completely normal. Vivid dreaming emerges as a manifestation of REM (rapid eye movement). What seems abnormal, however, is the sudden increase in the person’s nocturnal awakenings. This is fed by a stress-anxiety buildup, these awakenings cause the person to recall the vivid dreams, succumbing to insomnia in the long run. So, the next time you come across these disturbing dreams, understand them for what they are, which is dreams and worries. After all, it’s just another disruption in your system.
Whenever we go to sleep, our brain faces two options- to either rest full-time or process things in view. However, with ongoing dramatic situations, concerns, and other stressors (like the pandemic), our brain loses the options and instead mixes them up. That, according to studies, causes us to suddenly get excited during a supposedly restful night. All-in-all, these factors account for fragmented sleep leading to insomnia.
Think of insomnia as the “tipping point” of all these factors. Accordingly, experts link insomnia to aging, genetic proclivity, and an overall consequence of the previously named sleeping conditions. Moreover, it also qualifies as a mental health issue. Regardless, you have full control over insomnia. Immediate prevention of insomnia include:
- Minimizing exposure to mobile or TV screens 30min before bed
- Doing pre-sleep exercises
- Maintaining a healthy lifestyle
- Eating properly
Hold it! We’ve got more in store for you. Continue reading to learn our easy tricks on how to get a good sleep during the lockdown.
Although it’s Tempting, Don’t Nap.
Simply said, napping disrupts your circadian rhythm. Think of sleeping as recharging. So, every time you recharge, you get a burst of energy. Now, if you fail to exhaust this remaining energy throughout the day, you will definitely have extra energy during the night.
Think and Do Positive.
Do not just think, but do. Live with the thought that the pandemic is a passing thing. It definitely is. Do things that make you happy. Avoid the things that stress you or make you unhappy. Be quick in canceling social media, or even certain people in your life that bring you stress. Lastly, consult if you deem it necessary, talk to any online therapists “near me”.
Think healthy, do healthy, and live healthily. Maintain physical exercises even in lockdown. Get out for a walk at least 30 minutes a day. Just make sure that the coast is clear, and, eat healthy food no matter how tempting it is to get off track.
Upkeep Your Rhythm.
The circadian rhythm plays a crucial role in quality sleep. Think of your body as a clock. If even the smallest cogs in it begin to malfunction, the whole system malfunctions. If you find this difficult, begin with simple things like observing when to take a break from your phone, when to go for a walk, when to read a book, when to watch a movie, when to be mindful, when to talk to someone, etc. Layout your life as it is each day.
Eat and Drink at Least 3 Hours Before Sleeping.
If you eat and drink before sleeping (especially beverages), you are sure to disrupt your system via digestion. Note that digestion in your stomach is not isolated from your mental and physical system. So, if you are the type of person who has a late supper, make sure to do it 3 or even 4 hours before going to sleep.
As you can see, you have the full potential to control your life. Among this, sleeping happens to be crucial because it boosts your immunity to Covid-19, as well as other illnesses, and it is simply an essential part of a happy lifestyle. Needless to say, to sleep is to live. But unless you acknowledge and address the stressors at hand – particularly this one triggering stressor, which is the pandemic – it would prove to be impossible to learn how to get a good sleep during the lockdown.
Relish a Good Night’s Sleep Through Our MindShift Techniques
Seek out for MindShift Psychological Services today to address your ongoing sleep disturbances. Live a healthy life by confiding with our trained therapists and psychologists. Seek conversations within our Family Therapy, Individual Therapy, and Couples Counseling. Visit any of the branches near me in California near Los Angeles, Newport Beach, and Corona. See also branches located in Southern California – Century City, Costa Mesa, and Brentwood. Take full control of your life amidst the pandemic and begin by getting a good night’s sleep.
Learning how to get a good sleep during lockdown increases the chances of you staying healthy.