The worry and stress related to loss of control and uncertainty during the COVID-19 pandemic can lead to sleepless nights. Healthy sleep habits, are important for maintaining your well-being. Getting adequate rest should be part of your first line of defense against COVID-19, and there are lifestyle changes you can make to help ensure you get enough.
Not only does optimal sleep help improve your thinking abilities, regulate mood and increase energy and overall productivity during the day, it also contributes to a healthier immune system. Missing out on the recommended seven to nine hours of sleep can have several negative impacts on your body. Not enough sleep slows your body’s production of cytokines, which are specialized proteins that help fight infection. Sleep deprivation also increases the risk of chronic medical conditions. The lack of adequate sleep also causes the release of insulin which can lead to type 2 diabetes. It also negatively impacts blood pressure and inflammation control, which increases the risk of cardiovascular disease.
Important Stuff Right?.. So How Much Sleep Do I Need?
In general, the right amount for adults is between seven and nine hours per night.
How Do I Know I’m Not Getting Enough Sleep?
- Yawning, daytime fatigue and sleepiness/moodiness and irritability
- Depressed mood and lack of motivation
- Forgetfulness, inability to concentrate, difficulty learning something new and clumsinessIncreased appetite and carbohydrate cravings
So What Can I Do?
Here are some helpful tips to help you get your much needed sleep and rest
- Keep a consistent schedule – wake up and go to bed at the same time every day, even on the weekends
- Make sure your bedroom is quiet, dark, relaxing and kept at a comfortable, cool temperature
- Remove electronic devices, such as televisions, computers and smart phones from your bedroom
- Turn off electronic devices at least 30 minutes before going to bed
- Exercise regularly, but not too close to bedtime
- Avoid eating a large meal or drinking alcohol before bedtime
- Don’t consume caffeine in the late afternoon or evening
- Reduce fluid intake before going to sleep
We hope this helps! Yawn…Time To SLEEP!