Tips for Better Sleep In These Uncertain Times

Dr. Dan JensenSleep, Tips & Tricks

Dr. Dan Jensen
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Have you been having trouble sleeping in these uncertain times? COVID-19 has had a major impact on all our lives, and it’s natural to feel stressed. Uncertainty can make it hard to sleep or get the good night’s rest you need to make it through the day. If you’ve been having trouble sleeping, here are some tips for better sleep.

The Importance of Sleep

Sleep is extremely important to both physical and mental health. Sleep strengthens your immune system and gives you more energy. Sleep can help you think clearly, and a great night’s sleep makes it easier to concentrate on work or school, remember important details, and even make good decisions. 

Sleep is also important for your mental and emotional health. A deep sleep can improve your mood, make you more patient, and reduce irritability. Sleep can decrease your stress and anxiety, and reduce the risk of depression. 

As we all experience a disruption to our daily lives, face school closures, and work from home, we need better sleep more than ever before. 

Tips for Better Sleep in These Uncertain Times

Getting a good night’s sleep in these uncertain times may seem impossible, but these tips can encourage better sleep, help you fall asleep sooner, and make it easier to stay asleep. 

  • Develop a Sleep Schedule: One of the best ways to get a good night’s sleep is to work with your body’s circadian rhythm, your natural sleep and wake cycle. You can engage your circadian rhythm by developing a consistent sleep schedule. When you go to bed and get up at the same time every day, your body will naturally feel sleepy at bedtime, helping you fall asleep easily. Keep the same sleep schedule every day, including on the weekends. 
  • Relax Before Bed: To get a good night’s sleep you’ll need to take the time to relax before bed. Put down your electronics at least one hour before going to bed and turn off any bright lights. You can play some relaxing music, do an activity you find relaxing, or do any quiet activity like reading or stretching. You can also practice some breathing exercises or do a short meditation to help you relax before bed. Taking the time to wind down is especially important with all the added stress of these uncertain times.
  • Only Use Your Bed for Sleep: As you develop better sleep habits, you should only use your bed for sleep. Don’t do any work in bed or watch a movie in bed. You want to create an association in your mind that when you’re in bed you are sleeping. If you wake up in the middle of the night and can’t get back to bed, don’t spend too much time tossing in bed. Get up and do something else until you feel tired again. This will help strengthen the association that you sleep when you’re in bed.
  • Make Your Room Cozy: Before you get into bed for the night, turn down the heat for better sleep. Cover the window with a darkening shade to make it as dark as possible, and wear your most comfortable pajamas.
  • Avoid Naps: Some people can nap during the day and easily sleep at night. However, if you’ve been having a hard time sleeping at night, avoid taking a nap in the day so you’ll feel sleepier at night.
  • Get Enough Exercise: With everything going on in these uncertain times it can be hard to stay active. It’s important to get enough exercise during the day. You can go for a walk around your neighborhood, follow a home workout video, livestream a class from your gym, or download a fitness app to help you stay motivated.

Sound Sleep Medical

Try these tips for yourself and see what works for you. Don’t be discouraged if you don’t notice a change in sleep on the first night. Most of these tips will take a few days to be beneficial. Give yourself a week or two to rebalance your sleep. Do you need more tips on how to sleep in these uncertain times? Visit us at Sound Sleep Medical where our sleep specialists will help you find the solution that works for you.