Sleep Guidelines and Helpful Tips During Lockdown

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It’s been a full year since the worldwide lockdowns started, and there’s still no end in sight. The COVID-19 pandemic has altered our lives in more ways than we can imagine or care to admit. We’ve had to adapt to new ways of doing business, working from home, and social distancing, to name but a few challenges we’ve had to overcome over the last twelve months.

This virus’s unpredictability has caused a global panic of unprecedented proportions as no-one knows what to expect from the near future. These feelings of insecurity and stress and various other factors also led to severely disturbed sleeping patterns, which many people now have to face. 

Yet, what is the key to having a good night’s sleep? The best firm mattresses 2020; according to the experts at, your existing mattress may be contributing to your inability to have a decent night’s rest. As there’s enough scientific proof to substantiate this claim, investing in a new mattress may help to improve your sleeping habits.

However, there are also several other factors you need to consider to achieve this goal. In this article, we’ll take a closer look at why being quarantined affects our rest, and we’ll also explore some tips and tricks to improve our sleep routine.

Why Does Being Quarantined Affect Your Sleep Pattern?

One of the primary reasons our sleep pattern is affected by the quarantine is that the pandemic and global lockdowns have entirely changed our daily routine. We have to work from home, our children can’t go to school, and we can’t go to the gym or out for entertainment. 

Adapting to these changes isn’t easy, and with the lack of human intervention and exercise, we have a surplus of energy at bedtime that would be spent under normal circumstances.

The overwhelming feelings of anxiety associated with the quarantine is another concern. The mere thought of losing a loved one to this virus or not being sure if you’ll still be employed in a week from now can be maddening. This uncertainty and fear create stress in people who, during normal times, would be fine. In essence, these factors can severely affect a person’s sleep.

Living alone in constant isolation can have a significant impact on your mental well being. Depression, fear, uncertainty, anxiety, and stress are all factors that may lead to insomnia.

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Tips and Tricks to Improve Your Sleep

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Develop a Routine

Humans are creatures of habit. We develop a routine and typically stick to it for many years without changes. Should your schedule get disrupted, it can affect your sleep pattern. Therefore it’s crucial to go to bed and wake up every day at the same time. No matter how tempting it may be to sleep in or take a nap, don’t. Reserve your sleepiness for bedtime. 

Avoid Excessive Screen Time

The blue light emitted from our devices, combined with the fact that we spent less time outside during the day, can trick your brain into believing it’s daytime by affecting your circadian rhythm. At least an hour before bedtime, refrain from using your phone or other devices. Instead, try reading a book or practicing some relaxation techniques.

Exercise Regularly

Even though we’re limited to how much time we’re allowed to spend outside, it’s crucial to effectively use your allocated daily period. Use it to your advantage and develop an efficient exercise program. Remember, being outside is the key to maintaining a balanced circadian rhythm, which in turn will produce melatonin, make you feel tired, and prepare you for sleep. 

Maintain a Healthy Diet

Incorporating a healthy diet into your lifestyle is known to promote better sleeping habits. Have a hearty breakfast, a big lunch, and an early light dinner, and be sure to drink enough water. On the other hand, bad eating habits can cause dehydration that may result in snoring and indigestion that can potentially be disruptive to your sleep. 

To Wrap Up

Life is a mystery full of surprises and uncertainty, and we cannot control our fate. Yet, paying too much attention to something that’s overemphasized tends to leave us with feelings of insecurity, anxiety, and fear that causes unnecessary stress, ultimately affecting our sleep.

However, by developing a proper routine, exercising regularly, maintaining a healthy lifestyle, and avoiding excessive screen time, we can improve our sleeping habits, allowing us to get adequate rest.

This post was contributed by Ashley Lipman.