Insomnia is a common problem affecting millions of people worldwide. And in the wake of the current situation, the numbers have increased shockingly.
Increased screen time, odd eating habits, reduced physical activity, lack of proper routine, and the fear of the unknown, have all contributed to weird sleeping patterns and of course, sleep debt.
And while some of us may not realize, but the higher the sleep debt, the lower is the body’s ability to cope with daily activities.
Don’t fret if quarantine has ruined your sleep schedule. With a strong determination and few lifestyle changes, you can get it right back on track.
Let’s see how.
Establish A Routine
We understand that staying indoors for an indefinite period is stressful and overwhelming, but that’s no excuse for sleeping late.
Whether you are working from home or not, it’s essential to have a routine and follow it. If you sleep late every day, it will confuse your natural body clock.
That said, start by focusing on your natural circadian rhythm. Sleep as soon as your body feels tired and wake up without an alarm. In the beginning, you may oversleep, but that will repay some of your sleep debt.
Do this for a week, and your sleep schedule will return to normal.
Take Your Office Out Of The Bedroom
Separate personal and professional space. If you work in your bedroom, it will affect your productivity and sleep cycle.
Your bedroom environment plays a huge role in improving the quality of sleep. So, associate the bedroom with a place you go for only sleep, and no work. This will help your body feel relaxed.
Furthermore, limit screen time before bed. Studies suggest that electronic devices emit artificial light that impacts our sleep. The more time you spend on your phone at night, the more confusing signals your body receives. That’s definitely not a good thing.
Avoid Napping During The Day
Due to an irregular sleep cycle, daytime napping has become a common phenomenon. And while short power naps are linked to improving overall health and mood, irregular and excessive napping during the day can confuse your circadian rhythm, leading to even poorer sleep quality during the night.
So, if you can, avoid daytime napping. And if you can’t, then make sure the naps are short and regular.
Indulge yourself in physical activities daily. Be it yoga, Zumba, or proper workout, make sure you burn some calories.
Exercising regularly has many benefits. It’s good for the skin, heart, and brain. It is also a foolproof way to improve the sleep cycle.
Since it triggers the release of endorphins and increases the serotonin levels, your body feels tired and brain-relaxed.
However, it’s not a good idea to exercise late at night. Various studies depict that a late-night workout routine can increase alertness and cause insomnia.
Get Some Sun
Our circadian rhythm regulates our sleep and wakes time. Light plays a huge role in establishing these rhythms and improving the quality of sleep.
Not having exposure to the sun can disrupt our brain’s understanding of day and night. That’s why it is important to experience both daylight and darkness.
Exposure to bright light during the day and darkness during the night enhances the quality of sleep. So, even when quarantining, make sure you spend some time under the sun. 15-20 minutes every day are enough to have that natural circadian pattern reinforced.
We don’t know what the future holds, but we are certain that if we ruin our sleep routine during this time, we come out of the crisis fatigued. So, follow these tips and get your sleep cycle back on track.
However, if you are facing trouble sleeping because you have a lot going on in your mind, you should consult a therapist.
You can also get in touch with a psychic online. Psychics can provide spiritual guidance on a range of topics. Whether you have troubles in your love or professional life, they can help you gain clarity. If you believe in astrology, getting your Aquarius daily horoscope online can put an end to your worries.