Prioritize Sleep Aim to sleep 7-9 hours a night. It is recommended to keep your bedroom as dark a... more
Many people are reporting increased anxiety due to coronavirus and being in quarantine. According to the American Psychiatry Association, one third of recently polled individuals have reported the pandemic having a negative effect on their mental wellbeing. While several people are facing economic hardship, in addition to worrying about loved ones’ health, it is easy to fall under a sense of panic.
Anxiety can affect one’s ability to fall asleep or stay asleep. It is important to keep to a consistent sleeping schedule during the quarantine for several reasons. Getting the proper amount of sleep aids the body’s natural immune response. Conversely, poor sleep lowers our immunity.
Sleep is also key in maintaining emotional wellbeing and proper brain function. Anxiety can cause poor sleep, which can, in turn, cause more anxiety. The National Sleep Foundation has provided guidelines to improve your sleep during the pandemic.
Set A Schedule
Maintaining a schedule while in quarantine can prove tough, but it is important to maintain a healthy sleeping routine.
Set a regular wakeup time by setting an alarm for the same time every day.
Create a wind down time for your mind and body at night. This may include reading, stretching, and meditating, along with getting into pajamas, bathing, or brushing your teeth.
Set a regular time to turn out the lights and to stop interacting with electronics, such as your phone, computer, or iPad.
Daily exercise can be overlooked when you are stuck indoors all day and the gyms are closed, but exercise has been proven to aid sleep. Luckily, there are other options to stay active while in lockdown. There are several workout videos available on Youtube, and there are equipment-free workout plans available online that you can follow along with. If possible, daily walks or runs while maintaining a social distance from others can also ensure that you are getting daily physical activity.
Reserve Your Bed For Sleep
It is important to keep the association in your mind between your bed and sleep. Do any work elsewhere in order to maintain that association, and to not be tempted to take naps during the day.
If you are having trouble falling asleep at night, get out of bed and do relaxing activities in low light before going back to bed.
Keep A Healthy Diet
It is important to watch what you eat or drink, especially as you near bedtime. Staying away from caffeine and alcohol before bed is important, because both can affect your quality of sleep.
Contact Your Doctor
If none of the above tips help, it is advisable to speak with your physician. In severe cases, medication may be necessary. Many offices, including Premier Health Associates, are seeing patients via telemedicine.
We cannot control our circumstances, but there are ways to ease and quell your worries. If you would like to speak with a physician, make an appointment at Premier Health Associates, and a staff member will assist you in meeting with your doctor via telemedicine. We are open and operating during business hours, 7 days a week.