6 Tips for Sleeping During Quarantine
Here are some tips for sleeping well during quarantine at home. In stressful, nervous, and restless situations, it often becomes impossible to fall asleep. At Morfeo, we want to help you improve your rest with these 6 tips for sleeping. Take note!
Table of Contents
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1. Measure out the information
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2. Reduce screen time
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3. Relaxation
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4. Establish a sleep schedule
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5. Maintain a level of physical activity
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6. Create a relaxing environment
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Lack of sleep and insomnia during quarantine
COVID-19 has brought about a complete change in our lives, routines, environment, and even our rest. With our usual pace of life, the rest It was a process that came naturally. It was the need to recover strength after the day and relax the mind. What happens in quarantine is that the body gets less tired, there is no disconnection since our workplace, leisure, rest, etc. are all the same. According to experts such as psychologist Alejandro Schujman, this can lead to us not getting enough rest or developing insomnia.
The change of routine, teleworking, and monotony prevent our brains from disconnecting from the outside world so easily. Add to that uncertainty, worry, or even fear, and we have a recipe for a sleepless night. This seriously affects our rest, well-being, and physical and mental health. Therefore, it is important to establish new sleep routines, new habits adapted to the situation, and keeping active with some daily exercise.
What causes insomnia in these situations?
As psychologist Schujman explains, in these types of situations, we allow negative emotions and worries to overwhelm us. Most cases of insomnia tend to occur due to:
- Anxiety and distress.
- Fear.
- Concern.
- Lack of routines.
- Information overload.
- Increased exposure to screens.
Therefore, we must channel our energy, relax, and modify certain routines, replacing them with others that bring us peace and well-being.
In normal situations, it is easier to implement sleep routines; however, in these types of situations, we must make more effort to be able to fall asleep every day.
Here are some tips for sleeping during quarantine:
1. Measure out the information
Right now, we are constantly exposed to a multitude of information about this pandemic and its global consequences. On television, in the press, on the Internet, on social media, etc. Day after day, this generates anxiety and distress that we must reduce in order to ensure rest.
Limit the amount of information you consume each day, set a schedule for watching the news or checking information, and then disconnect completely from the topic to reduce anxiety. Consult official and reliable sources of information; the internet is full of fake news, which only serves to increase anxiety and worry.
2. Reduce screen time
We spend more time at home, and boredom drives us to seek out content and activities that help us combat it. Tablets, televisions, and mobile devices have become our inseparable companions and allies in fighting boredom and disconnecting.Games, series, movies, ebooks...We do everything digitally, and this has its pros and cons.
On the one hand, we have access to more entertainment, but at the same time, prolonged exposure makes it harder for us to sleep. We must use technology responsibly and also set schedules so as not to harm our health.
3. Relaxation
In situations of stress, worry, and anxiety, it is important to seek peace of mind. Doing activities that help you relax on a daily basis is ideal for keeping your mind calm. Reading a book, cooking, painting, doing yoga, relaxation, taking a bath, etc. Whatever it is, try to do one or more relaxing activities to ensure peace of mind and well-being.
4. Establish a sleep schedule
Even though our lives have changed, we must try to maintain our usual sleep schedule and routines. This is especially important for families with children. This situation is also difficult for them, and we must normalize it as much as possible. Set a bedtime and stick to it every day, even on weekends.
5. Maintain a level of physical activity
Exercising daily is a way to stay active, burn calories, and clear your mind. You don't need to do intense workouts; with a few simple exercises, you can stay active and improve your sleep quality. If you want to learn some exercises, check out our post 6 exercises to do at home 😉
6. Create a relaxing environment
Having a bed and a good mattress that guarantees the best rest is essential for sleeping well. But above all, we must have a space exclusively for rest. Do not work, eat, or do anything other than sleep there. In this way, we create a space solely for rest, causing our brain to gradually associate it with sleep and helping us to relax and fall asleep.
We know that it is not easy to stay calm at the moment, so we want to share these techniques and exercises to help you relax before going to sleep. At Morfeo, we want to support you and help you get the best rest possible during this time. Because we will stop this virus together.
Source of information: Tips for sleeping well during quarantine
