Why can't I sleep, and what can I do about it?
5 practical ideas to improve sleep this week.
Covid-19 has affected nearly every aspect of life. The area of challenge I hear about most consistently and significantly in people I work with is sleep. While restrictions may be easing in some parts of the country, sleep may still be elusive. Everyone deserves a good night’s sleep, so let's explore potential causes for sleep trouble and five things you can do to sleep better this week.
Tossing and turning
Two major contributors to poor sleep during the pandemic are changes in stress level and in sleep behavior. The increased stress associated with Covid-19 is innumerable and can range from financial stress, fear of illness, work-related stress, childcare, grief and loss of loved ones, social isolation, and relationship stress.
Fears of contagion and economic impact are only part of the equation. A lack of routine or disrupted routine are also major factors. NeurologyToday explains, “Dissolution of daily schedules, reduced exposure to sunlight (particularly in the morning), excessive daytime napping and excessive use of electronic media (particularly near bedtime) all contribute to disrupted sleep patterns.” A lack of cues from the sun due to extended periods of time in doors, or sleeping/waking earlier/later than usual can negatively impact sleep-wake patterns.
The health impacts of sleep deprivation are well documented. Affecting everything from memory to anxiety levels , tackling poor sleep is a worthwhile investment.
5 Tips to Improve Sleep Tonight
Routine, rest, repeat
Difficult as it may be in the structureless world of virtual school and work, setting a regular daily schedule can have a huge impact on sleep. This includes setting a consistent bedtime. If during the week you sleep at 11 but on the weekends you sleep at 2 am, the body is left with big question marks about what it’s doing when. Not being consistent with bedtime can have as bad or worse impacts than sleep deprivation.
If your sleep schedule is way off from where you’d like it to be, consider starting with adjusting to a consistent wake time. Some people respond well to gradual adjustments, like waking up 15 minutes earlier each day. Others may find a more dramatic change, like a 2 hour adjustment more helpful.
Routine doesn’t just apply to the bedroom. Even if working or schooling from home, there are benefits to getting dressed, eating set meals, and having some consistency from day to day.
The same case can be made for creating and sticking to a bedtime routine. Setting up pre-bed activities for yourself that will relax the mind and cue the body that it’s time for bed. This could look like some reading, a shower, or incorporating whatever else helps you unwind.
Ban the blue light
Blue light from electronics like cell phones and computers has powerful impacts on sleep, even at very low levels. Exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. “Even dim light can interfere with a person's circadian rhythm and melatonin secretion.” Doctors recommend avoiding screen time 2-3 hours before sleep. For folks just starting out, try an hour to see if any improvement is noticeable. If this seems like a tall order, consider a blue blocking app , blue blocking glasses , or befriend a bedtime story.
Get moving
Exercise can also be a powerful tool in the pursuit of zzzs. Exercise has been proven to help people fall asleep more quickly and have a higher quality of sleep. Just 30 minutes of moderate exercise has been shown to help people improve sleep that night When you exercise and the type of exercise is up to you, but play with different times/activities and notice how these changes make you feel or if they positively impact your sleep.
Meditation
Meditation is a powerful tool for mental health and wellness, and it’s also great for sleep. Whether you practice meditation specifically for sleep or meditate in the morning or throughout the day, meditation has been shown consistently to improve sleep quality. If you’re new to meditation, starting with just five or ten minutes a few times a week can become the foundation for a beneficial practice. There are multitudes of meditation styles and types, so keeping an open mind by trying out a few different options to see what works is often helpful.
Re-purpose the bed
Especially in the age of working from home, our spaces have taken on multipurpose functionality. As much as possible, it’s important to consider reserving the bed for its purpose: sleep and sex. Believe it or not, when we work, study, or do other things in the bed, the brain is less likely to see the bed as a safe haven for rest and intimacy.
Take some time also to ensure that your bed is comfortable, and that the room is quiet, dark, relaxing, and a comfortable temperature. It might be worth looking into some blackout curtains or a sound machine/sound machine app.
When to call in a pro
Even periodic sleep troubles can make life hard, so if sleep remains elusive, it’s important to discuss these challenges with your primary care doctor. Many sleep disorders can be successfully treated or controlled once properly diagnosed, but the first step is identifying problem. Make note of sleep quality and any adjustments you’ve been working on to bring to your doctor’s visit. Also, write down any questions you may have for the doctor, and bring any medicines you are taking with you. Your doctor will help treat the problem or may refer you to a sleep specialist.
Regardless of whether you see your doctor, try one or two things at a time and record changes as a way to track which approaches are most effective. Don’t be overwhelmed by quantity of choice. A solid start could be identifying one approach that seems most manageable to try out this week and record any changes you notice as a result. It may take some time to fully solve sleep woes, but even the smallest changes with an effort toward creating consistency can yield improvement.