Achieving Good Quality Sleep During Lockdown
2020 has been a tumultuous year for everyone around the world. No one could have expected that we would be faced with a global pandemic, and that physical distancing would become a normal way of life for all of us! Not surprisingly, mental health has become a large issue in the last few months, and extra government support has been announced, meaning that patients now have extra medicare funded psychology sessions that they are able to access. As naturopaths, we are well placed to support our patients through this as well, by providing them with diet and lifestyle advice, and using our wonderful nutritional and herbal supplements as well.
One of the most important things to address for patients is their sleep quality. Many patients who have depression and anxiety will often have poor quality sleep, and inversely, poor quality sleep is also a risk factor that can worsen depression and anxiety too! Helping our patients to get a good sleep can often be a circuit breaker in improving their mental health. There are small steps that can be taken to help achieve this!
Routine:
Having a routine is very important in lockdown, as it is very easy to lose track of time when there are no structures in place like needing to be somewhere at a particular time. Setting a time to go to bed and a time to wake up, and sticking to that every day is important.
Routine around mealtimes is important too. Don’t let yourself get too hungry! Eating regularly helps to keep your blood sugar regulated, and this keeps cortisol levels down,which will help when you are trying to get to sleep at night.
Sleep Hygiene:
Once you’ve set the time that you would like to sleep every day, the 2 hours prior to that should be spent winding down and not doing anything stimulating or stressful.
Things to avoid doing:
Screen time (if not avoidable, use a blue light filter),
Having difficult conversations with people (can always be done in the morning)
Frantic housework (if it relaxes you, go right ahead!).
Things that are relaxing:
Having a bath or a hot shower
Reading a book
Talking to a loved one and having a relaxed conversation
Meditation and deep breathing, positive self speak about bedtime and sleeping
Alcohol:
It’s not a surprise that drinking at home has increased in lockdown, out of boredom, stress, and being unable to go out. It’s also not a surprise that alcohol consumption affects sleep quality, so cutting down will help to improve sleep. Aim for 3-4 alcohol free days a week, if not 5!
Exercise:
Lastly, have a regular exercise routine and stick to it. A 30 minute walk can help to bring cortisol levels down in the evenings. Morning walks are even better, as sun exposure in the morning can regulate your circadian rhythm, which will also help to improve sleep quality.
Regulating sleep can be challenging, and can sometimes be a mountain of work and effort. However, rising up to the challenge and achieving healthy sleep patterns this way can be extremely rewarding and you will notice improvements in your mental health, resilience, and energy levels! If you are struggling with your mental health during lockdown, please don’t hesitate to reach out to either your medical and naturopathic practitioner for additional support as well.