The outbreak of the coronavirus has devastated many countries worldwide and India is not an exception. There is a lot of anxiety about the present as well as the future as there is uncertainty about everything. But getting too worried about it and not getting sufficient sleep can increase anxiety and affect your immunity. It is now time to take care of yourself by staying at home, building immunity, eating healthy and sleeping well instead of wasting energy on things that are not in your control.
Why COVID-19 Virus Outbreak Can Affect Sleep?
The virus has affected people in many ways and has resulted in sleepless nights for people. Some of the reasons for causing insomnia to people are:
- Overload of information on this issue has had the mind overstimulated and is unable to wind down leading to insomnia.
- People spend more time than necessary on getting information and updates on various devices until the last minute before bedtime. These devices have made it to the sleeping pillow too as they want to know about things as it happens. Moreover, The blue light emitted from them causes the brain to stop producing melatonin and that makes it harder to fall asleep.
- Sleep experts from Wakefit explain that lack of sleep at night may be due to sleeping excess during the day.
- There is also a lack of energy among people as they are stuck at home which leads to depressed mood causing insomnia.
- There is a lack of structure in the schedule of activities and the daily routine and the sleeping routine has all gone haywire which results in delayed onset of sleep at night.
How Insomnia Affects Immunity?
Sleep is essential to build the immune system. When the immune system is functioning properly it not only reduces the risk of infections but in the case you are infected it gives you a fighting chance of coming out of it safely. Whereas when you do not get enough sleep the immunity in your body is less and you are more prone to infections. So one of the best ways of fighting this dangerous infection is to get a good night’s rest every day. This by no means is a cure for the infection but a great way to give the body a chance to fight against the virus. Other than boosting immunity, sleep also helps in regulating the mood, increasing energy levels, productivity and improving the cognitive functions of the brain.
Tips To Sleep Well At Night
It is essential to get the right amount of sleep every night especially during this time and following the right sleep, hygiene can help you achieve it.
- Set a sleep routine: On average, a person needs 6 to 8 hours of sleep every night but it varies from person to person. If you have been struggling to set up a sleep routine, now that you are at home you can get to bed at the right time and hence setting up a routine is easy. If you already have a sleep schedule and routine in place, ensure that you stick to it as that makes it easier to sleep and wake up at the same time every day.
- Wind Down before bed: Forcing yourself to sleep after stimulating activities is tough and hence it is essential to stay away from it a few hours before bedtime.
- Turn off all devices and spend time with your family or do activities that calm the mind like deep breathing, meditation, listening to music, reading books, etc.
- Avoid napping at day time, you may be tempted to get a nap but that can disrupt your night sleep pattern. If needed sleep for a maximum of 30 minutes that too before 2 PM.
- If you are feeling stressed and anxious then try various coping mechanisms like talking to a friend or acquaintance, indulging in new activities, working on a hobby or any other thing that will help relieve stress.
- Exercise may be the last thing in your mind, but try to work out at home so that you are physically active. It also helps to get sleep at night. One thing to remember is that exercise should not be done before bedtime.
- Make sure that the sleep environment is perfect with the best memory foam mattress and comfort mattress to get the required sleep. Block out noise and light, keep the room at optimal temperature and make the room clutter-free to make it conducive to rest.
These days there is no other story doing the rounds other than news about COVID 19 virus. Though it is a major concern for everyone, the administration and the other are working towards finding a solution. So it is essential for you to stay positive and focus on self-care rather than worry about the uncontrollable. The virus has given us a reminder about how sleep plays an important role in boosting immunity and fighting diseases.