Not able to sleep at night? Has isolation taken a toll on your daily routines and schedules? When our bodies rhythms are interrupted or thrown off schedule, it can result in anxiety, stress, discomfort or ‘fight or flight’ mode. This can also result in sleep disturbances. Have you found yourself snacking more lately? Watching more tv than usual? Struggling with fatigue due to work or being less active? Such changes can also impact your sleeping patterns.

Decrease your coffee intake/Don’t drink coffee after 3pm.  
Coffee and other caffeinated beverages can take up to 4-6 hours before it loses effect on your systems. Consuming coffee within hours of bedtime can have lingering effects and result in sleep disturbances. Reducing caffeine intake can not only decrease anxiety but also help you fall asleep more quickly and have a more restful night’s sleep.

Leave your digital equipment in another room  
Did you know the lights from your digital technology can affect your sleep? The blue light emitted by screens on cell phones, computers, tablets, and television reduces the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it more difficult to fall and stay asleep.

Exercise/Be active Daily 
Working out also helps you maintain your circadian rhythm (that is, your body’s internal clock).Not only does it help your body’s internal clock, but it also enhances the body’s energy levels and increases positivity. Exercise and activity has been shown to improve sleep generally. On the flip side, the better your sleeping patterns, the better your workouts will be!

Try meditating and/or journaling  
By choosing a relaxing calming activity before bed helps your body and mind slow down. Practicing stillness and journaling may also enhance feelings of gratitude and positivity and remove some of the mind chatter that can interfere with sleep.

Implement a schedule/Routine 
It’s easy to get out of regular routines, and when this happens, sleep can also be impacted. Incorporating and maintaining daily routines, including bedtimes and waking times, can help establish better sleep patterns.

If you want to learn more about sleep; check out our Coping with COVID-19 webinar: Sleep Wellness 

Resources:  

https://www.everydayhealth.com/fitness/intimate-relationship-between-fitness-sleep/ 

https://www.sleep.org/articles/ways-technology-affects-sleep/ 

To learn more about Wello contact us at hello@wello.ca