Longevity logo

How to Maintain Healthy Sleeping Habits during Stressful and Difficult Times

Protecting Your Routine

By Caitlin EvansPublished 4 years ago 4 min read
Like

In the wake of the COVID-19 pandemic, there has been a rise in the number of people reporting having trouble sleeping or having bad dreams and nightmares. And this comes as no surprise, considering that the entire world is currently in the same or at least similar situation: people are living in isolation, their habits have changed, and both social and economic crisis feels like impending doom.

The gloomy nature of this period is, however, only unique in terms of the number of people going through it simultaneously. Many people are experiencing difficult times that trigger overthinking, stress, and anxiety independently of this crisis. Still, the solutions to the sleeping problems that come as a consequence are quite similar.

Maintain a regular sleep schedule

Most of us have experienced severe changes during the pandemic. Some have even lost their jobs. Just the fact that we’re staying at home all the time is a big change, even for those who work from home. In general, when people are going through difficult times, they tend to change their habits.

Keeping a regular sleep schedule will provide you with the much-needed “comfort zone.” Even when you don’t have to go to work early in the morning, you should still go to bed at the same time you usually do and try to wake up at approximately the same time. Power naps are great, but try not to nap too much because it can make you even sleepier during the day.

Eat a balanced diet

Source: depositphotos.com

Stressful times also tend to trigger unhealthy dietary habits. More often than not, the food we call “comfort food” is fried, processed, and downright bad for you. And it can interfere with your sleep. Eating highly processed food, spicy and acidic food, and food high in fat and carbs, can not only make it more difficult to fall asleep but also cause sleep interruptions during the night.

Believe it or not, healthy food can provide better comfort. Eat a balanced diet rich in fruits, vegetables, whole grains, and other essential nutrients. There are even specific foods that can improve sleep, such as almonds, milk, cherries, and rice.

Get some exercise

Exercise increases the time spent in deep sleep. It also relieves anxiety and stress. While there is no right time to work out, it is recommended not to do it right before you go to bed. Also, over-training can lead to sleep difficulties and insomnia, so try to limit yourself to the recommendations of The National Institutes of Health and The American Heart Association.

Source: depositphotos.com

If you are unable to jog or go to the gym because of quarantine, try some at-home training YouTube channels or workout apps.

Have some quiet time before bedtime

Do you tend to watch a movie or a TV show or scroll through social media before you go to sleep? Blue light exposure before bedtime can only cause stress both to your eyes and mind, which will make it more difficult for you to fall asleep. Not to mention that social media before bedtime can be particularly unsettling these days when you cannot escape the disturbing COVID-19 news and information. Instead, it would be better to end your day by reading a good book or listening to music.

Don’t take your worries to bed with you

Source: depositphotos.com

The worst thing you can do when you go to bed is to dwell on your problems. If you still feel worried as you’re getting ready to sleep, don’t try to put your worries aside – that usually doesn’t work. Instead, sit down and think about what bothers you. Come up with some potential solutions you will try tomorrow. Make a list of what you are planning to do in the following couple of days. You can also attempt some mindfulness practices, such as deep breathing, meditation, and yoga, as well as turn to simple and natural sleep aids such as a weighted blanket.

Have some “Me time”

Spending time doing the things you enjoy can have a beneficial impact on your sleep quality, in a similar way exercising does. It helps your brain release the happiness hormone, thus decreasing stress and anxiety. This is different for each individual, so there is no universal advice, but some things people like to do to feel happy and relaxed include having a warm bath, dancing, reading, cooking, etc.

Be connected

The isolation demanded from people in these times can affect how we feel and consequently, how we sleep. Having a support system in stressful situations is essential, but how can you maintain a support system when you can’t see your friends and family? Well, it’s challenging, but not impossible. There are conference calls, e-mails, chats, and similar possibilities.

Source: depositphotos.com

If you can, try to see someone in person while maintaining physical distance. Find a safety net of people to talk with when you are feeling stressed, and don’t be afraid to reach out.

Final word

Now and then, there comes a time when we need to face stress and difficulties. Our brain reacts to those situations, and it becomes difficult to fall asleep or have a decent amount of sleep. In those cases, you need to react as well, by maintaining healthy lifestyle habits and taking care of yourself.

wellness
Like

About the Creator

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.