Can’t sleep due to COVID - 19 stress? Learn sleep hygiene practices for better sleep!

Covid – 19 or Coronavirus; a word which still gives us goose bumps. Even though it has already been two years, since we are living with this pandemic and it still seems like this virus has no plans on leaving us behind and letting us live a Corona free life.  Because of this very ongoing pandemic we have lost a lot of things in life, we have not only lost our loved ones but also our peace and normalcy which made our lives easier.

Along with, Covid has brought us a lot of stress, the stress of being a Covid positive, or the stress of yet another lockdown, or the fear of being faraway from your loved ones for a long time and all of this has led towards a stressful life which affects our food and sleep cycles. Although, life has now being settled down in some ways but there is still a long way to go where we could go back to normal lives without any stress, worry or constant fear. And today, we help you with a few tricks if you are unable to have a good sleep at night because of the stress that you get as a result of the Covid – 19 pandemic.

“Be fast, have no regrets…. If you need to be right before you move, you will never win.” – Mike Ryan

Alright, so now that we are going to learn and see some sleep hygiene practices for better sleep, it is also important for us to know that what adverse effects can insufficient amount of sleep can do to you as well.

Getting enough sleep is very important for your health.

Sleep helps your body and mind to function properly. A good night's sleep can help improve your reading, memory, decision making, and even your creativity.

In addition, Disruptive sleep is more than just a distraction that leaves you short of the future: it can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and increases the risk of depression, obesity, type 2 diabetes, heart disease and high blood pressure.

Remember that good sleep often starts with good sleep habits. For some, though, that is not enough.

#10 methods that will help you have a good sleep at night.

1.      Melatonin

Melatonin is a hormone that your body naturally produces, and it tells your brain that it is time to go to bed. The time of day influences the cycle of production and release of this hormone - melatonin levels naturally rise in the evening and decrease in the morning. For this reason, melatonin supplements have become a popular sleep supplement, especially in cases where the melatonin cycle is disrupted, such as jet lag.

In addition, several studies report that melatonin improves sleep quality and day length. This is especially helpful for people whose schedules require them to sleep during the day, such as shift workers.

In addition, melatonin may improve overall sleep quality in people with sleep disorders. In particular, melatonin appears to reduce the time people need to sleep (known as sleep delay) and increase the amount of sleep time.

Although there were also studies that did not show that melatonin had a positive effect on sleep, it was usually relatively few in number. Those who experienced beneficial effects usually gave participants 3–10 milligrams (mg) of melatonin before bedtime. Melatonin supplements appear to be safe for adults when used for short or long periods.

2.      Valerian root

Valerian is a vegetable found in Asia and Europe. Its root is often used as a natural remedy for symptoms of anxiety, depression, and menopause. Valerian root is one of the most widely used herbal supplements in the United States and Europe.

3.      Magnesium

Magnesium is a mineral involved in hundreds of processes in the human body, and is essential for brain function and heart health. In addition, magnesium can help calm the mind and body, making it easier for sleep. Studies show that the relaxing effect of magnesium may be due to its ability to regulate melatonin production. Magnesium is known for relaxing the muscles and causing sleep.

4.      Lavender

The lavender plant can be found on almost every continent. It produces purple flowers that when dried have a variety of home ingredients. In addition, it is believed that the aroma of lavender enhances sleep. In fact, several studies suggest that simply sniffing lavender oil before bedtime may be enough to improve sleep quality. This effect appears to be particular. A small study in older adults with dementia also reports that lavender aromatherapy is effective in improving the symptoms of sleep disorders. Sleep time has increased.

5.      Passionflower

Passionflower, also known as Passiflora incarnata or maypop, is a popular remedy for insomnia. Types of passionflower linked to sleep development are found in North America. They are currently grown in Europe, Asia, Africa and Australia. Passionflower effects that promote sleep have been demonstrated in animal studies. However, its effects on humans appear to depend on the form used.

6.      Glycine

Glycine is an amino acid that plays a key role in well-being of the nervous system. Some studies show that it can also help improve sleep. How this actually works is unknown, but glycine is thought to act in part by lowering body temperature during sleep, indicating that it is time for bedtime.

You can also increase your glycine intake by eating nutritious foods, which include:

·         Animal products like bone broth, meat, eggs, poultry, and fish

·         Beans

·         Spinach

·         Kale

·         Cabbage

·         Fruits such as bananas and kiwi

7.      Exercise. Exercise can improve sleep, though researchers are not sure why. It is well known that moderate aerobic exercise increases the amount of healthy (deep) sleep you get. But you should set a time limit. If you have trouble sleeping, try to avoid working within two hours of going to bed.

8.      Keep cool

"The ideal temperature for your thermostat is between 65 and 72 degrees," he said. Women who are going through menopause and who are experiencing heat should keep the room as cool as possible and wear cotton or breathable fabric at bedtime.

9.      Keep it dark

It is known that light from a smartphone interferes with sleep. But what about your bathroom lamp? If you wish to walk at night, do not turn on the lights. "The latest recommendation is to use a flashlight if you need to get up at night,”.

10.  Mindfulness meditation

Contemplative meditation involves slow, steady breathing while sitting quietly. And then you see your spirit, body, thoughts, feelings, and emotions as they ascend and pass.

Contemplative meditation has many health benefits which goes hand in hand with a healthy lifestyle which also promotes good sleep, a necessity for your good health. Meditation is said to reduce stress, improve concentration, and strengthen the immune system.

Thus, my dear friend the above mentioned are some of the best 10 hygiene practices that one can practice if they are unable to sleep because of the Covid 19 stress, but it can also be used by others who are not able to sleep because of some other reasons as well. And make sure to follow whatever suits you because always remember ‘Not everyone’s body is the same, so what may be effective for you, may not be the same for the others.’

Ref: 8 Insomnia Home Remedies: Exercises, Oils, and More (healthline.com)

9 Natural Sleep Aids: Melatonin & More, Benefits, Risks (healthline.com)

Natural Sleep Aids: Home Remedies to Help You Sleep | Johns Hopkins Medicine