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Sleep Guidelines and Helpful Tips During Lockdown

With all of the COVID-19 craziness going on in the world, it’s easy to lose sleep. Around the world, people are alone, scared, and restless. As we’re all stuck inside of our homes, our routines are thrown off, and stress is high.

If you find yourself struggling to get the proper amount of sleep every night, you’re not alone. That said, it’s essential for overall well-being that you get some rest. In this article, we’ll give you a few tips that can help you to relax and snooze deeply.

Only Use Your Bed for Sex and Sleep

It’s hard to get used to working from home. One of the main rules of remote work is to get up and move to a productive space. Don’t just bring your laptop into bed and go about daily business.

While you might be tempted to stay cozy instead of moving to the kitchen table for your work-day, it’s not a good habit. Research shows that not only does this harm sleep but also productivity and creativity.

Your bedroom should be a sanctuary. Humans create mental associations between space and what we do there. If you spend your day in bed doing stressful work, then the restful and peaceful association that you once had with that space is null-and-void.

Reduce Blue-light Exposure at Night

Our circadian rhythm is our body’s clock. When you’re exposed to excessive light at night when it’s not natural, it throws off your brain. What happens is your mind suppresses the production of melatonin, the sleep hormone.

Blue light is the biggest culprit, and it comes from smartphones and computers. If you’re having trouble sleeping, the first thing you should do is cut down on your exposure to screens at least two hours before bed.

If you absolutely have to work and don’t have the option to put your technological devices away, you have another option. Many laptops have night-lights, which reduce the amount of blue light emitted. If it’s not built-in, you may be able to install an app to do the trick.

Don’t Forget To Move Your Body

It’s easy during lockdown to be sedentary, especially if you live in a place without much outdoor space. Even so, you must remember to move your body. Exercise is essential to getting a good night’s sleep and to overall health and wellness.

Aromatherapy Works

If your mind races at night and you’re full of anxiety, it can feel nearly impossible to rest. According to a study from the National Institute of Health, lavender is effective in calming the nervous system and reducing stress.

Pick up some lavender essential oil and use it as aromatherapy. This deliciously smelling flower has many antidepressive, anxiolytic, and sedative properties. It can help you wind-down and sleep well.

Be Comfortable

No one is certain about how long this coronavirus lockdown is going to last. It could be weeks or even months until we can get back to our regular routine. For this reason, it’s more important now than ever to be comfortable.

If your bed causes you pain, it’s time to replace it. Look for a full best memory foam mattress to replace the standard spring one that you’ve had for too many years. There are so many options available these days, and you’ll feel like you’re sleeping on a cloud.

Memory foam mattresses offer pressure relief and optimum comfort. No matter if you’re a stomach, side, or back sleeper, you’ll enjoy the support. It’s time to start waking up feeling well-rested.

Skip Naps During the Day

Being stuck indoors for an entire day can get quite boring. Finding ways to keep your mind occupied will get harder with each passing day. One of the main mistakes you can make when trying to retain a healthy sleep schedule is taking naps during the day. Getting too much sleep during the day will make resting at night very difficult.

The only exception to this rule is short naps aimed at revitalizing your mind. Studies show that shorter naps no longer than 20 minutes can help you to improve cognitive function and focus. These naps will usually happen if your sleep on the previous night was less than stellar. If you feel drained and tired after lunch, taking one of these short naps can help you get through the rest of the day.

Be Mindful of Your Caffeine Intake

One of the first things most people do when getting out of bed in the morning is reach for a cup of coffee. Getting this blast of caffeine can help you fully wake up and get ready for your day. While caffeine in the right amount can be helpful, there is a fine line you have to straddle when trying to avoid problems. Sitting around all day in quarantine and consuming copious amounts of caffeine is a horrible idea. Not only will too much caffeine make you feel jittery, it can also be bad for your body.

If you find yourself tossing and turning all night, one of the main things you need to do to fix this problem is reduce the amount of caffeine you are consuming. While this will be difficult at first, it is the best option for your body and your sleep schedule. If you just love the taste of coffee, you may want to try a decaffeinated version of your favorite brew.


Before bedtime, try a relaxation strategy to help you unwind. These days, we’re flooded with bad news, and you don’t want to carry that anxiety into your dreams. Try yoga, deep breathing, or meditation.

Any of these relaxation techniques will help you to relax. If you don’t know where to get started, you can check out a variety of apps that offer guided meditations and trance tunes. It may also help you to take a hot bath or shower before you try to fall asleep.

A Bedtime Routine Can Be Helpful

Some people fail to realize how important consistency is when trying to develop healthy sleep habits. Ideally, you want to create a bedtime routine that you can easily maintain. Most professionals recommend shutting off electronic devices and other forms of visual stimulation up to one hour before bedtime. By doing this, you give your brain a chance to wind down before you fall asleep.

If you have constant visual stimulation in your face, it will be extremely difficult to fall and stay asleep. In most cases, you will have to change and alter your bedtime routine to find the right fit for your needs and sensibilities. Consulting with medical professionals can help you figure out what changes need to be made to your routine. These professionals can also recommend natural sleep aids that can help you greatly.

A Final Note

One of the best ways to ensure that you’re healthy and well is to get a good night’s sleep. Though the world is currently in a major crisis, you don’t have to carry that weight on your shoulders. It’s essential to take care of yourself first and foremost.

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