Insomnia During COVID-19: Tips for a Restful Night

May 14, 2020

COVID-19 has brought disruptions to your usual schedule, added stress and anxiety to your mental load, and probably caused you to increase your screen time, so it’s no wonder if you’re having trouble sleeping. Reports of insomnia have been on the rise during this global pandemic, and while it’s easy to let good sleep slip under the radar in the face of more pressing concerns, rest is crucial for your physical and mental well-being. Try these tips for a restful night to make sure insomnia doesn’t get the better of you during COVID-19.

Stick to a Schedule

Try to get up at the same time every morning, and go to bed at the same time each night. Set regular times for meals, work, and relaxation, and make sure to shower and dress each day, even if you’re not going anywhere.

Reserve Your Bed

Use your bed exclusively for sleep, and set aside a separate area for work, computer time, reading, watching TV, or other activities. By associating bed with sleep rather than work or entertainment, you can help your brain learn to shut down when you go to bed.

Avoid Naps

A short power nap early in the afternoon can be helpful for some people. However, if you have trouble waking up from naps or tend to take long naps, it might be best to avoid them altogether.

Limit Screen Time

Whether you’re watching more television or using your screen more frequently for communication, limit your usage as much as is practical, and avoid the screen during the evening, when blue light is particularly likely to interfere with your body’s sleep processes.

Use Natural Light

Set your inner clock and help your body know what time it is by getting outside for a few minutes early in the day and spending as much time in natural light as possible. This can help set your body’s circadian rhythm and promote a healthy sleep pattern.

Good sleep can be hard to achieve in times of stress and disruption, but it’s still possible to get a restful night’s sleep by practicing tips like these. If you find that you’re still struggling with insomnia, talk to your doctor for specific recommendations on how you can sleep better and stay healthy and well—physically, mentally, and emotionally.

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