How to sleep well during times of Covid-19
During these times of Covid-19 and social distancing, it can be difficult to get a good night’s sleep. However, sleep is essential for our physical and mental health because it is the time our body repairs and rejuvenates itself. You can instantly feel the difference in your step after waking up from a good night’s sleep versus a night of tossing and turning. So here are some tips to help you rest peacefully every night.
1. Keep your room quiet and dark
Unnecessary noises and light can interrupt your sleep pattern. Make sure to keep the blinds closed, tuck away your electronic gadgets thirty minutes before, and not have anything playing in the background. If you want to go the extra mile, you can also get a sleeping mask that covers your eyes as this will block out the light.
2. Create a snug and cozy area
Little things like a hard pillow or the cold temperature of the air conditioner can create hurdles in sleeping peacefully. This is more of a trial and error, but determine what temperature suits you best, how many pillows you like, and whether you prefer a soft or hard mattress. Little things like these can make the biggest difference and help you sleep better.
3. Establish a good routine
It is easy to binge watch at night while snacking on chips but that can interrupt your sleep schedule, making it harder to sleep at night. Try to get up and sleep at the same time everyday so it forms a habit. Moreover, it is important not to eat anything before going to bed as the digestion process could keep you awake.
4. Try playing some soft background music
Ironically, some people fall asleep better if there is a constant background music. Try playing some soft sounds like rain pattering or jungle sounds. Even instrumental music could create a nice rhythm which would soothe your body and mind to sleep.
If none of these tips seem to work for you, it might help to try medication, after advising with a professional. There are different types of medicines out there:
1. Herbal medicines like melatonin can help restore the sleep hormone as it starts to reduce after you turn 55 years old. Taking 2mg or 3mg would be the advised amount
2. Sedative antihistamines like hydroxyzine
3. Low dose of amitriptyline is used for depression at doses of 75 mg but it could also be used for sleep at the dose of 10 mg.
4. Xanax or zolpidem could be used when the sleep problems are only short term and caused due to stressful reasons.