Sleepless in the pandemic: Lifestyle changes that can help regularise sleep routine, say experts
Naina Arora and Prerna Gauba Sibbal
Juggling household chores and office work together has been causing frustration and irritation among many. Our daily routines, set over years, have been disturbed amid the pandemic, and this is bound to impact the overall well-being of an individual. Not just this, people are overthinking and creating big “mental pictures of worst case scenarios”. “Their narrow focus on only the downside and excessive consumption of Covid-19 related news is setting them up for an emotional overdrive,” says psychologist Praggati Rao. This is resulting in inadequate or disturbed sleep for many.
So what must one do? Stressing on the need to maintain a “distraction-free” sleep pattern, psychologist Kusum Jain suggests, “Make shortterm plans instead of longterm ones. Have light meals for dinner which help in regularising sleep. Include some kinds of leisure activities in your daily routine, so that you can feel relaxed, which further contributes to a good night’s sleep.”
Rao also points out that people should become more “self-aware of the triggers that are impacting their peace of mind — whether it’s anything they see, hear or do”.
“The causal factors need to be identified and corrected. Find distractions to shift your focus, minimise exposures to your triggers, and find soothing pastimes, such as meditation, affirmations, etc.,” she adds.
Besides stress, the lack of routine and physical exercise are some other major reasons for insomnia these days. The key to a restful night’s sleep is to get your brain calmed down rather than revved up. Food also plays an important role. “Some foods contribute to restful sleep — these are called ‘sleepers’. Other foods, called ‘wakers’, tend to keep you awake. Sleepers include meats, poultry, lentils, eggs, mango, papaya. Wakers include fried foods, caffeine, alcohol and the consumption of heavy meals too close to sleep time,” explains nutritionist Kavita Devgan.
Getting enough sunlight exposure earlier in the day is a game changer when it comes to better sleep. When our eyes are exposed to daylight, optic nerve signals your pineal gland to start making melatonin (a hormone which induces sleep), and by the night time, melatonin starts to work.
Limit blue light exposure before bed time. If you are exposed to blue light — emitted by screens of mobile phones, laptops, TV, and LED — later in the day, it can inhibit melatonin secretion and, hence, mess up sleep cycle. Wearing blue lightblocking glasses can help with this issue.
Create a calm environment before you sleep. Try candles or incense oils. Lavender oil, chamomile oil, sweet marjoram oil, bergamot oil are a few you can use to get better sleep. Put a few drops in the diffuser or on the pillow. You can also dim the light of the room and meditate for five minutes with soothing music. Sounds of forest or water waves can also help calm your senses enough to welcome sleep.
Having a proper dinner with enough carbohydrates and protein can help with serotonin to melatonin pathway and can help initiate sleep. Ensure your meals have enough magnesium, vitamin B6 and zinc.
Avoid caffeine at least six to eight hours before you intend to sleep. So, no tea or coffee late in the day. Reading prior to bed can help promote escapism, facilitating good sleep.
Tire your mental and physical body by doing workout and home chores. You will notice that’s when you end up sleeping the best.
Inputs by celebrity health and fitness educator Yash Vardhan Swami and wellness expert
Vesna Jacob