Sleep, it comes to many of us easily – we simply put our head on the pillow, close our eyes and wake up again when our alarm goes, feeling rested. That sounds like a fairy-tale to me. I have struggled with sleep for a good number of years; sometimes it’s getting off to sleep that’s an issue, other times it’s waking in the middle of the night that catches me. It seems that during a pandemic, sleep seems to be something that a lot of us are struggling with. Even nightmares and vivid dreams seem to be more prevalent. People that don’t normally struggle at all are finding themselves waking with sweats in the middle of the night due to some bizarre and vivid dream world.

With so many of us facing changes and worries in one way or another, it is no wonder that sleep is becoming an issue but focusing on a good sleep routine can bring many benefits at this uncertain time.

Sleep is crucial to our general wellbeing; helping us to maintain good emotional and mental health but it is also extremely important to physical health too and helps our immune systems to work effectively. In fact, good sleep can improve just about every aspect of health, what better reason to give it our attention than during the Coronavirus pandemic.

• Keeping to a routine can give you a sense of normality, making it easier for your mind – and your body to differentiate between the different times of day. Parts of a routine that will affect your sleep, include;

-          Having a set wake up time,

-         Having a set period each evening where you can prepare for bed, things like reading, meditating, stretching. Even taking off make-up, showering and brushing your teeth can form part of this routine. Doing the same thing regularly before sleep will help to signal to your brain that it is bedtime.

-          A set bedtime. Try to turn the lights out around the same time every night to get in to a routine.

• During stressful times, it can be a good idea to give yourself extra time to wind down and help you relax. Routine can also help us during the day. It can be beneficial to incorporate things that can provide time cues for you throughout the day. Showering and getting dressed (even though you don’t have to go out), taking exercise or doing work at regular times, and having regular meals can all be great examples of this.
• Staying active is great for all manner of reasons but it definitely has its benefits helping us to sleep. If you are able, take your daily dose of fresh air whilst maintaining social distancing measures. If this is not something you can do, some simple stretches within your range of capability will be beneficial and you will feel better afterwards, I promise!
• Get outside, even if it's just the doorstep or the back garden at the moment. Natural light plays a crucial role in helping us to regulate our sleep cycles. Bright, natural light in the morning helps us to feel more awake and lower lighting in the evening can promote relaxation.
• Only use your bedroom for sleep and sex. Never work from home in your bed or use your laptop in bed as ideally you want your mind to associate bed with sleep.
• Open your curtains and windows as much as possible at home to get fresh air and allow light into your home.
• If you are struggling to sleep, don’t spend too long tossing and turning. After around 20 mins, get up and do something relaxing, keeping the lights low – have a warm drink (not caffeinated) or try some breathing exercises. This is not the time to pick up your phone.
• If you are prone to picking up your phone by night, leave it in another room.
• Limit your screen time. Devices such as mobile phones, laptops and TVs emit blue light which interferes with the body’s circadian rhythm. Try to avoid the use of these devices for at least an hour before bedtime – a good time to read a book as part of your bedtime routine maybe?
• Changing your bedding regularly, fluffing up your pillows and making your bed can create a comfortable and inviting setting to drift off in.
• A short power nap in the afternoon can be beneficial, NB it is best to avoid long naps that can hinder your sleep.
• Be wary of alcohol and caffeine. Both of these substances can affect our sleep negatively. Limit these drinks and don’t drink them immediately prior to going to bed.

If you don’t see immediate results when taking these steps, do not give up. Sometimes, it takes time to get into a new sleep routine, so consistency could be the key to a night of unbroken sleep. However, if you have severe sleep disturbances or other health issues alongside of your sleep problems it is advisable to speak with your doctor.

Let me know if you have tried these tips and how they worked for you, but most of all.

Take care

Tamsin

xx