Health & Wellness

Cheat Sheet: How To Achieve Better Sleep Amid A Pandemic

Cheat Sheet: How To Achieve Better Sleep Amid A Pandemic

We've learned in the news that nothing should be taken for granted especially during the coronavirus pandemic—our sleep, included. "Poor sleep habits have been linked to increased risk for cardiovascular disease, diabetes, inflammatory conditions and infection and thus increase in in mortality risk," reiterates Dr. Alejandro Saranglao Jr. (MD Pulmonary, Critical Care, and Sleep Medicine) of the Concord Hospital in New Hampshire.

It's thus important to develop a good sleep routine to further boost our health. But how to even achieve a good night's sleep given the overwhelming stress and anxiety in the air? Dr. Saranglao Jr. suggests these few reminders!

[related: In Focus: How Being 'Puyat' Further Puts Your Immunity At Risk In A Pandemic]

Tweak your body clock

Establish and continue with a regular bedtime and wake up time. Specifically, Dr. Saranglao Jr. says, "Target six to eight hours nightly. Always try to get up at the same time in the morning whether you are working or not to keep your internal body clock finely tuned. 
If you are tired during the day, allow yourself to take a nap, but nothing more than 30-60 minutes to prevent confusing your internal body clock and driving your sleep time much later into the night.

Photo by Oladimeji Ajegbile via Unsplash
Photo by Oladimeji Ajegbile via Unsplash

Ditch the drinks

Avoid nicotine, caffeinated drinks, and alcohol close to bedtime, says Dr. Saranglao Jr. Because we all know that caffeine can have a disruptive effect on our sleep.

Photo by Alex Boyd via Unsplash
Photo by Alex Boyd via Unsplash

Work out!

Engage in a regular exercise program as it promotes better sleep quality. Clueless as to where to start? Try these workout videos from celebrities and fitness studios! Dr. Saranglao Jr. reminds us, though, to avoid strenuous exercise near bedtime as it would make sleeping more difficult.

Photo by Alora Griffiths via Unsplash
Photo by Alora Griffiths via Unsplash

Try to get regular exposure to sunlight

Try to get regular exposure to sunlight, Dr. Saranglao Jr. says. He also suggests, "Try to keep the bedroom dark at night as these practices also help maintain a healthy sleep wake cycle
."

Photo by Sahil Bhojani via Unsplash
Photo by Sahil Bhojani via Unsplash

Watch your tummy

Do not go to bed hungry. Yes, but also do not go too bed too full. "Best to have meals two to three hours before sleep," the physician says.

Photo by Icons8 Team via Unsplash
Photo by Icons8 Team via Unsplash

Meditate

Mind over matter indeed, says Dr. Saranglao Jr. "Practice breathing and relaxation techniques well as positive meditation before bedtime to free your mind of worries that may otherwise affect sleep onset and result to subsequent insomnia."

Photo by Madison Lavern via Unsplash
Photo by Madison Lavern via Unsplash

ALSO READ: Kitchen Whiz: Celeb-Crafted Sweet Treats To Try!

Banner image by Jordan Bauer via Unsplash

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