Worried about coronavirus? There’s so much uncertainty in the world at the moment, it’s easy to feel overwhelmed by fear and anxiety. But there are plenty of things you can do to get through this difficult time without panicking.First of all, we need to get enough sleep, because this will keep our resistance level normal, and won't be easily infected by the virus.A good sleep will also make us feel happy and thus keep our bodies healthy.
Do you need to get better sleep?
If you’re waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when you’re rushing to get out the door, or maybe at work, you don’t feel as focused or productive as you could be.
Being tired throws your hunger hormones out of whack, and a sleepy brain loses executive function, so it’s harder to make healthy choices. What that means: when you hit a wall late in the afternoon you’re more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionist’s stamp of approval.
Not surprisingly, by the time you get home you may be feeling irritable or cranky, and a little wound up. Not the best state of mind for peacefully drifting off a few hours later.
To feel your best during the day, you need to sleep well at night. Unfortunately, there’s no magic wand you can wave to make that happen. But there are some simple steps you can take to help you sleep better. Here are some things to consider if you want to get better sleep.
What Should We do
- Increase bright light exposure during the day
Your body has a natural time-keeping clock known as your circadian rhythm.It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.
2.Try to sleep and wake regularly
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid long-term sleep quality.One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep .
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep .
If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
3.Choose the bedding (and sleep position) that’s best for you
A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you. The pillow you choose may depend on your preferred sleep position. If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.
3.Declutter your bedroom.
If your bed feels dreamy but your room is a mess, you could be at a higher risk for sleep problems. A study presented at the June 2015 SLEEP conference in Seattle suggests that those surrounded by clutter were more likely to have a sleep disorder. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep. So, as many of our parents used to say, clean up your room!
4.Pick the perfect pillow for you.
Pillow fill is important to consider if you suffer from allergies. Fills vary from natural choices like feathers to synthetics like rayon, foam, or latex. Look for pillows that are hypoallergenic to lessen the chance of nighttime congestion and sniffles that can keep you awake.
One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults .
Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes .
So we need to ensure the quality of our sleep, especially during this critical period.