For many, the lockdown meant disruptions in daily routines, which has heavily impacted sleep schedules. With nothing to wake up for in the mornings, people have exploited this to stay up late night and sleep the day. As countries have slowly emerged into the scheduled lives of pre-lockdown, many have found themselves struggling to get their sleep back on track. Overall, sleep quality has also decreased – something not just attributed to distorted routines but also a direct result of increased stress, anxiety and other mental health issues that have seen a rise during social isolation. With many countries going back into lockdown or enforcing curfews, take this extra time at home to catch up on some sleep! Read on to find out how even getting a comfy pair of pyjamas to drinking a simple cup of tea can have wondrous effects on the quality of sleep.
This is by far one of the most influential factors in ensuring a good night’s sleep, and the options are numerous. But it is crucial to find what works best for each individual. Are comfortable, baggy sweats and atop the way to go, or would one rather sleep in a soft, satiny slip? Or maybe airy, and light pyjama shorts and a tee sound more like your cup of tea? Take the time out to experiment and see what suits your comfort, and invest in a few pairs of pyjamas of your choice.
For many, having a set routine before bed helps the body relax and prepare for bed, ensuring a healthy sleep. Things like drinking a warm cup of chamomile or green tea or a quick skincare routine – face wash, moisturiser, lip balm etc., can leave one feeling fresh, clean and relaxed, ready to switch off for the night. Invest some time and thought into tailoring a simple nighttime routine to get ready for a good night’s rest.
A sleeping environment encompasses everything that can affect one’s quality of sleep in one’s immediate environment. This can include lighting, background noise, smells etc. Maybe light a scented candle and clean around the room, so it feels more inviting. Or play some calming music such as white noise to relax. Ensure nothing outside can interfere with your sleep, such as bright streetlights or shop signs. Enable Do Not Disturb mode on all the devices in your rooms, so pings from notifications don’t disturb you. It is recommended not to charge phones in the room where people sleep as the blue light from screens can also impact sleep quality. Similarly, it is advisable not to look at screens for at least an hour or two before bedtime.
Things such as diet, physical activity etc., can also play an important role in sleep. Overeatingstop before bed or too soon before bed can cause discomfort. Not indulging in any physical exercise during the day can lead to muscles not being relaxed enough to enjoy restorative sleep. Many find it helpful to meditate before bed to help calm racing thoughts instead of collectively worrying over too many things at once and ultimately losing sleep over it. Having a strict bedtime is also very important.
This is just a brief compilation of things to consider while trying to catch up on sleep and are just the basics. These points are meant to inspire readers to experiment and find out what works for each of them. This is in no way trivialise any sleeping conditions that may require medical intervention.
Sleep is extremely vital to a gratifying and energetic day, let alone a long and healthy life, and it deserves to be prioritised.