In recent times, many people have been struggling with sleep disturbances, experiencing vivid dreams, frequent night wakings, or simply poor quality of sleep. While the global COVID-19 pandemic has intensified these issues, there isn’t yet a clear scientific explanation for the surge in sleep-related problems. According to Dr. Brian Walsh, a pulmonologist from Dover, these sleep disruptions may be due to a combination of stress and life changes brought on by the pandemic.
Sleep is critical for overall well-being, and improving its quality can have significant benefits for both physical and mental health. Below, we’ll explore six savvy tips to help you sleep soundly and wake up feeling refreshed.
1. Step Away from Screens Before Bed
The Impact of Screens on Sleep
One of the most significant contributors to poor sleep is the constant exposure to digital screens—whether it’s your phone, tablet, or TV. These devices emit blue light, which can interfere with your body’s natural sleep-wake cycle. This circadian rhythm disruption makes it harder to fall asleep and can result in shallow, interrupted sleep.
Dr. Walsh recommends stepping away from screens at least 30-60 minutes before going to bed. Instead of scrolling through social media or watching TV, engage in relaxing activities that don’t involve electronic devices.
Alternatives to Screen Time
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Reading a book: A classic way to unwind before bed.
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Listening to calming music: Helps prepare your mind for rest.
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Practicing relaxation techniques: Such as deep breathing or meditation.
2. Recognize the Impact of Social Isolation
The Link Between Stress and Sleep Disruptions
For many, especially older adults and teens, social isolation has been a major factor in the rise of sleep issues. The lack of daily interactions, whether it’s visiting friends, socializing at work, or simply spending time with family, can contribute to feelings of anxiety and stress. This emotional strain can then make it harder to fall into deep, restorative sleep.
Dr. Walsh highlights that recognizing and addressing these social challenges is crucial. Make an effort to reach out to friends or family, even if it’s just through a text or video call.
Tips for Reducing Social Isolation:
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Schedule virtual hangouts or phone calls with friends and family.
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Engage in community activities or join online groups with shared interests.
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Stay active socially by participating in local volunteer work.
3. Stick to a Consistent Daily Routine
The Power of Consistency in Sleep Hygiene
One of the most effective ways to improve sleep quality is by maintaining a consistent sleep-wake schedule. This means going to bed and waking up at the same time every day, even on weekends. Dr. Walsh warns that with many people working from home or experiencing furloughs, it’s easy to slip into irregular sleep patterns, such as sleeping in or napping during the day.
By keeping a regular routine, your body will be better able to recognize when it’s time to wind down for bed, improving your sleep quality.
Tips for Maintaining Consistency:
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Set a bedtime and wake-up time that you can realistically stick to every day.
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Create a wind-down routine before bed, such as taking a warm bath or practicing light stretching.
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Limit naps to 20-30 minutes, and avoid napping late in the afternoon.
4. Get Outside and Enjoy the Sunshine
The Role of Natural Light in Sleep Quality
Getting exposure to natural light, especially in the morning, plays a crucial role in regulating your circadian rhythm. Dr. Walsh explains that bright light signals your brain to stay alert during the day and prepares your body for rest at night. This is particularly important during times when staying indoors has become the norm.
Make it a habit to get outside each day, even if it’s just for a short walk or a few minutes of sunlight. Regular exercise in natural light can also promote deeper sleep by reducing stress and physical tension.
Benefits of Sunshine and Outdoor Activity:
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Improved mood due to increased levels of serotonin.
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Enhanced sleep quality by stabilizing your circadian rhythm.
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Better REM sleep when your body is sufficiently tired from physical activity.
5. Minimize Worry and Manage Stress
Stress and Its Effect on Sleep
Stress is a major sleep disruptor. Dr. Walsh notes that people are worrying about things like getting sick, family health, or wondering when things will return to normal. Stress hormones, such as cortisol, can prevent you from falling asleep or cause you to wake up in the middle of the night.
To reduce the impact of stress on your sleep, it’s essential to engage in stress-reducing activities and focus on the present moment rather than what might happen in the future.
Stress Management Techniques:
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Mindfulness meditation: Helps calm the mind and reduce anxious thoughts.
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Progressive muscle relaxation: Focus on relaxing each muscle group in your body.
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Journaling: Writing down your thoughts can help clear your mind before bed.
6. Designate Your Bed for Sleeping Only
The Importance of a Sleep-Friendly Environment
Your bedroom should be a sleep sanctuary—a place where you rest, not a place for working, watching TV, or scrolling on your phone. When you associate your bed with activities like watching TV or checking emails, it can be difficult for your brain to switch into “sleep mode.”
Dr. Walsh recommends making your bed a dedicated space for rest. Avoid screens and other distractions that can interfere with your sleep. If you’re unable to sleep, it’s better to get up and do something relaxing in another room rather than lying awake in bed.
Creating a Sleep-Friendly Bedroom:
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Remove electronics from your bedside table.
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Invest in comfortable bedding and a mattress that supports restful sleep.
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Use blackout curtains to block out light and create a dark, restful environment.
FAQs
How can I improve my sleep quality quickly?
To improve your sleep quality, step away from screens 30 minutes before bed, stick to a consistent sleep routine, and reduce stress through relaxation techniques.
Does social isolation affect sleep?
Yes, social isolation can contribute to stress, which in turn can cause sleep disturbances. Staying socially connected, even virtually, can help reduce anxiety and improve sleep.
What’s the best way to fall asleep if I’m stressed?
Engage in relaxation techniques like deep breathing, progressive muscle relaxation, or meditation. Reducing exposure to screens and having a wind-down routine can also help.
How long should I wait before going to bed after using my phone?
It’s best to avoid phone use for at least 30-60 minutes before bed to prevent blue light from interfering with your body’s natural sleep signals.
Can sunlight really improve my sleep?
Yes, exposure to natural light during the day, especially in the morning, helps regulate your circadian rhythm, making it easier to fall asleep at night.
