Sleep, which is the basis of our lives, covers a third of our life. This third part has the power to affect our whole lives. Studies of experts on sleep and sleep quality confirm that modern life's stress and anxiety causes sleep disorders.
While experiencing changes that deeply affect our lives with the COVID-19 pandemic, falling into a healthy and quality sleep may not be as easy as it used to be. This short guide, which includes the causes and solutions of pandemic sleep disorder, can help you take concrete steps in this regard. You can overcome sleep disorders by applying the answers based on expert opinions.
Causes of Sleep Disorder During Pandemic Process
Social distance practices, closed schools, moving from home to work and even quarantine are the new realities of our lives. Disruption of habitual routines for people of all ages and lifestyles can cause sleep problems.
The plethora of unknowns that increase future anxiety predisposes to sleep disorders by constantly growing stress.
Increased loneliness and isolation bring with it the risk of depression. With global catastrophes that improve the emotional intensity, the human mind may become more prone to anxiety and depression. Grief and depression can be a source of sleep disorders.
Living in the uncertainty of a pandemic causes chronic stress. The most common physical symptoms of chronic stress include loss of appetite, persistent headaches, and digestive problems. Chronic stress most negatively affects sleep patterns.
Why is it Important to Maintain Sleep During the Pandemic Process?
The physiological effect of sleep disturbance is most felt in our immune system. Sleep disturbance weakens the immune system, making us much more vulnerable to viruses. Besides, sleep makes our mind work better by increasing brain functions. A deep night's sleep is essential so that our decision-making, learning, and concentration skills are not interrupted in this process.
Discomfort caused by insomnia, combined with concerns about the process, can have severe psychological consequences. For this reason, uninterrupted night sleep that continues in quality and specific routine helps you increase positive thinking by positively affecting your energy level.
How Can We Prevent Sleep Disorder During Pandemic Process?
Establish a Sustainable Order
Changing home and work-life conditions due to the pandemic may have altered your "normal" understanding. No matter how you are affected by the pandemic's consequences, it would be best to organize your life for a good sleep. You can take the first step by creating a routine that is close to the order that your body and mind are used to.
Do not compromise on your sustainable routines, such as taking off your pajamas, putting on light makeup, or even taking a shower. Planning your day starting in the morning can help reduce feelings of discomfort and anxiety.
Avoid Naps During the Day
For a sleep pattern that is not interrupted by sudden awakenings at midnight, avoid naps during the day. The pleasure of spreading on the couch can soon be the trigger of insomnia. If you often doze off with extreme comfort inviting your body to relax, take a look at where you spend most of your day. Try ventilating the environment during times of sleepiness or even going outdoors for a short time if possible.
Pay Attention to Your Exercise Time
Exercising during the pandemic period can positively affect sleep patterns provided that you pay attention to the time zone. Experts think the exercise should be finished at least 90 minutes before going to bed.
Besides, doing cardio and strength exercises early in the day helps to create a morning routine. Studies are showing that yoga-like meditative practices encourage deep sleep if done an hour before bedtime.
Limit the Blue Light
Our physical cycles, such as the circadian rhythm, were interrupted by the pandemic. As the time we spend increases indoors, it becomes more difficult for our body to predict what time of day we are. Another factor that blurts our minds day and night is the blue lights emitted from the screens.
The screen light you are exposed to at night causes your mind to think about daytime, reducing melatonin release. The remedy for insomnia may be to abstain from all screen activities at least an hour before bedtime.
Review Your News Exposure Frequency and News Sources
We can't avoid the news about the COVID-19 pandemic that shapes our daily lives. However, being exposed to an uninterrupted 24/7 news cycle fuels your anxiety and causes sleep disturbances. You can determine how long you will read the news about the pandemic and when you will watch the TV news. You can reduce the release of cortisol (stress hormone) by discontinuing the information about the pandemic right before going to sleep. Thus, you can prepare your mind for a more comfortable and peaceful sleep.
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