Last March when COVID-19 became prominent throughout the United States many people thought it wouldn’t be here for long. However, now that we are coming up on the one-year anniversary of the pandemic it has made many people realize they will have to make lifestyle changes in order to get through this tough time. One thing I personally struggle with is maintaining a healthy sleep schedule. In last week’s blog we discussed tips for creating healthy sleep habits throughout the month of December. Click HERE to get more information! In today’s blog we will be focusing more on maintaining a goodnight’s rest during a pandemic.

Being that we are living through a global pandemic, cases of high anxiety have been on the rise. A common symptom of anxiety is not getting the proper amount of sleep. With that being said, below are a list of things that will aid in receiving a healthier amount of sleep.

Tips to Sleep Better Throughout the Night:

· Quiet Reading
Reading is a great way to wind down for the night without the need for an
electronic device. Often the blue light that comes from your phone, laptop, tablet, or television has a way of keeping you alert and awake. This can cause problems such as insomnia or simply not being able to fall asleep for long periods of time. Put the phone down and pick up a book. Not only is reading good for the mind, but it is a great tactic for falling asleep.

· Low-Impact Stretching
Stretching is another great way to wind down before bed. Stretching can help relax the muscles which helps one fall asleep at night. If you are going to stretch before bed, make sure it is low-impact and will not make you sorer than you were before.

· Soothing Music

Listening to music helps one get into the right frame of mind for sleep. Make sure the music you are choosing to listen to is relaxing for the mind. This often helps one forget any worries or anxiety they had before bed and just focus on the sound of the music. Another great option is to put on white noise which helps block out any unnecessary noises when trying to fall asleep.

· Avoiding Bright Light
As stated before, it is important to avoid bright lights, especially those coming from an electronic device that has blue light. Dimming the lights can help one transition to bedtime while contributing to your body’s production of melatonin. Melatonin is a hormone in your body that promotes sleep!

· Eating the Correct Foods
Before heading to bed, it is important to know what foods to eat and what
foods to avoid. Not only are these foods healthy for weight loss, but they won’t give you digestive issues. Below is a list of recommended snacks for nighttime.

● Bananas
● Almonds
● Honey
● Oats
● Turkey
—-> Foods to avoid include:
● Alcohol
● Cheese
● Spicy Foods
● Fatty Foods
● Coffee

Overall, maintaining a good night’s rest is of utmost importance especially at a time like this. It is important to test out these tactics and see what works best for you! Everyone’s bodies work in different ways and although it might take time, you will find a method that fits your needs. Remember, we will all get through this difficult time, so stay strong!

Do not get discouraged.

Cora Shircel