Navigating Sleep in Quarantine

Sleep is not easy for everyone. In quarantine, sleep can also become more stressful. With more time on our hands and less busyness in our day, one would think that sleep would become less of an issue. However, for many that has not been the case.

Our bodies rely on cues from our environment (levels of light exposure) to produce melatonin so that your body is told that it is time to get tired. With less time spent outdoors and less movement in our day, many of us do not expend the energy we need or notice the changes in light that help give us the drive for sleep. 

Anxiety and depression can also disrupt sleep, which is additionally relevant during these stressful times. It is only natural to have worries that start to creep into our pillow time and disrupt our ability to fall asleep.

Another thing that makes sleep more challenging is our more flexible attitude towards bedtimes and wake times during quarantine. We tell ourselves that we can watch another Netflix episode and sleep in, as there may be no urgency the next morning. While that may be fine for our personal schedule, it is not so helpful to our body’s natural rhythms. This leads to physiological confusion that can greatly alter our natural bed and wake times. In the realm of sleep, consistency is key. So if going to bed late and waking up late is something you want to indulge in, fine, but make sure you are able to maintain that pattern consistently or your sleep will suffer.
 
At times where we all want to stay healthy and keep our immune system strong, it is more important now than ever before to get a good night sleep. For those of you who could use some help with your sleep please continue reading.

10 Tips to Improve your Quarantine Sleep

1. Outdoor light each day and exercise… if we go outside for a walk we are getting in steps and sunshine. Two birds with one stone. 
   
2. Maintain consistent bed and wake times. If you have a rough night's sleep do not let yourself sleep in and do not go to bed early the next night. Consistency is key for helping your body to maintain its circadian rhythms. 
   
3. Do not nap. Napping during the day decreases your drive for sleep at night the same way that snacking decreases your hunger for a meal at dinner time. 
   
4. Get back into an evening “wind down” routine where you get yourself and your body ready for sleep. This might include a mediation, calming playlist, nightly shower or soothing skincare routine. 
   
5. Try and not do things in your bed that are not sleep or sex. We want your bed to remind you to relax instead of bringing on associations of work and hanging out. 
   
6. When you are struggling to fall asleep, get out of bed and do something different (e.g. read a book in a chair) instead of trying to force yourself to sleep.
   
7. Keep your bedroom cool and dark.
   
8. Remove the clock from your bedroom so that you are not watching the clock.
   
9. Be mindful of the number of stimulants that you use and their timing. Coffee, energy drinks and other stimulants may make it harder to fall asleep if it is still being metabolized in your body. In addition alcohol may impact the quality of your sleep and lead to more night wakings.
   
10. If sleep is consistently an issue for you talk to your doctor about it.
    

If you would like to learn more about sleep in quarantine check out the Ted Talks Daily podcast “why sleep matters now more than ever” by Matt Walker.

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