Health
How to sleep better in uneasy times
Ever since the lockdown started, there’s no doubt many are having trouble sleeping while others are having disrupted sleeping patterns. But there are ways that can help you get a good night’s sleep.Tsering Ngodup Lama
A few days into the lockdown, Abhilasha Gurung, 35, who lives in Maharajgunj, Kathmandu, started having trouble sleeping. Most nights, she found herself wide awake even after an hour of getting in bed. "Even when I do fall asleep, I wake up at least once through the night," says Gurung. "This worries me because before the lockdown, I never really had sleep problems. I was the kind of person who would fall asleep within minutes of placing the head on the pillow."
According to Dr Milesh Jung Sijapati, a pulmonologist and sleep medicine specialist, Gurung's case is not a one-off case. "Ever since the pandemic and the lockdown started, many people who had previously no sleeping problems have started facing problems," he says. "The lockdown to curb the pandemic has severely disrupted people's daily lives. People are social distancing, adapting to new work schedules, stuck at home with no good exposure to natural light, anxious and worried, all of which have given rise to cases of sleep problems," says Sijapati.
While the pandemic and the lockdown has disrupted regular routine and caused increased stress and anxiety in people, resulting in a perfect storm for sleep problems, a few simple tips can actually help you sleep better.
Stick to a consistent sleep schedule
As the lockdown has forced millions to stay indoors, it has wholly disrupted people's daily work, eat and sleep routine. "Before the lockdown, I used to go to bed around 11 pm and get up at 7:30 in the morning," says Gurung. "But for the last two months, since I no longer have to go to work, I usually stay up until 1 am watching movies and series."
According to experts, the main thing you need to make sure you sleep well at night is to have a consistent sleep schedule, which is to say you go to bed and wake up at the same time daily. A regular sleep schedule helps balance your body's circadian rhythm, which helps fall asleep and wake up more easily.
Limit your news intake
As important as it is to stay updated and informed with the news, constantly going through the news, checking the rising number of people dying and getting infected of Covid-19 are more likely to make you feel overwhelmed and anxious.
"Excessive negative and worrying news related to the pandemic will have a detrimental effect on your mental health, which can lead to insomnia," says Sijapati. "You should focus instead on positive Covid-19 news. Read news about how many people are recovering and tips from experts on how to prevent acquiring the infection."
Exercise
With fitness centres closed and the government advising citizens to go out only for essential work, early morning jogging or walking has been completely restricted: the lockdown is likely to have left many physically inactive. "Regular exercise is important if you are facing sleeping problems," says Sijapati. When you exercise, you get tired, which helps you sleep better. It's as simple as that. While exercising early in the morning is great, but if you are facing difficulties sleeping, Sijapati suggests exercising later in the evening, a few hours before bedtime.
Watch what you eat and drink
It's common knowledge that caffeine can disrupt your sleep and that you should avoid coffee later in the day. But it's not just coffee that has caffeine. Tea, dark chocolate, sodas also contain caffeine. Experts suggest people include in their diets foods and drinks that are rich in tryptophan, which is a sleep-promoting substance, like milk, banana, nuts, honey, eggs. "I advise against eating heavy dinner. If possible, get done with your dinner at least two to three hours before bedtime," says Sijapati.
Reduce screen time before going to bed
With millions forced to stay at home, people are relying more on smartphones, laptops and other gadgets to work, entertain and socialise, which has increased people's screentime. And the problem with increased screentime is that screens emit artificial blue light, which can suppress the body's release of melatonin, a sleep-inducing hormone. "Avoid using smartphones, laptops, tablets for an hour before bed. If you have to, use device settings or special apps that reduce or filter the screen's blue light," says Sijapati.