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Check Out Ten Tips for Better Sleep during the Quarantine


With anxiety and stress at an all-time high due to isolation rules, many people are experiencing insomnia and bad night's sleep, which can trigger greater irritability, tiredness, and difficulty concentrating, among other harms. For this reason, we have compiled information from several specialized websites that can help you cope better with this situation and get good-quality sleep. These are ten helpful tips:

Create and maintain a routine.

By following a regular schedule, your internal clock can develop a new routine. Those working from home during this period must set the hours of the day that will be dedicated to working and the hours that will be dedicated to household duties, personal care, and other activities.

Get some sun.

Exposure to early morning sunlight can help you get a good night’s rest. Find a corner in the window or at the balcony to get some sun during the day.

An adequate diet can make a difference in the quality of your sleep.

Steer clear of high-fat or hard-to-digest foods. Try to eat dinner a few hours before going to bed. This allows digestion to occur completely. Prefer light snacks before bed. Heavy meals can cause gastroesophageal reflux and other disorders that might keep you up at night.

Get some exercise during the day.

Physical activity plays a key role in your mental health. Exercise releases hormones that can help boost your mood and relieve the symptoms of depression, which directly affects your sleep routine. Choose the activity that suits you best and set time aside for them.

Click here to check some at-home workouts

Look after your mental health.

To relieve anxiety and stress – factors that affect sleep quality –, keep in touch with friends and family over the phone or the Internet, do activities you enjoy, such as cooking, dancing or writing, and limit your news intake. Consuming too many news is likely to ratchet up your anxiety and affect your sleep.

Clique Click here and check out tips on apps for virtual meetings with friends and family

Click here for more tips to boost your mental health

Avoid drinking stimulants at night.

Caffeinated beverages such as coffee, tea, and hot chocolate have a stimulant-like effect and, therefore, should be avoided a few hours before bedtime. The list of drinks to avoid includes alcoholic beverages since alcohol can lead to abdominal discomfort and make some people wake up from sleep several times to urinate during the night.

Limit your exposure to electronic screens near bedtime.

Exposure to blue light from electronic devices before bed interferes with the production of melatonin, a hormone that helps regulate sleep.

Avoid napping during the day.

This can potentially disrupt your sleep at night when it is time to rest. If it is not possible, limit your naps to 30 minutes.

Do not lie in bed awake.

Go to bed only when you are sleepy and get up as soon as you wake up. The best thing is to stick to a sleep schedule.

Consult your doctor or a specialist if you feel that your sleep problems are getting worse.

It is important to take timely action on this issue.


Article by Drauzio Varella

BBC Brazil news


Check Out Ten Tips for Better Sleep during the Quarantine