Trouble falling asleep? Adopt some recommendations from experts

THE uncertainties brought by the pandemic, as well as the ever-changing behavioral restrictions that come with it have caused anxiety and more for many. Stress-related insomnia is on the rise. Others have disrupted body clocks due to stay-at-home setups. This has severely impacted work and life schedules, thus altering sleeping patterns.

The Benilde Well-being Center of the De La Salle-college of Saint Benilde understands that sleep directly affects mental and physical health. They have shared some important reminders from independent mental health nonprofit web site Helpguide (www.helpguide.org), with its experts including CEO Robert Segal, M.A., executive director Melinda Smith, M.A., and senior editor Lawrence Robinson.

■ EXERCISE DURING THE DAY: Those with regular exercise feel less sleepy during daytime and sleep better at night. These include light exercises such as walking for 10 minutes a day. Vigorous workouts provide more powerful benefits. It may take several months before the sleep-promoting effects reach its peak. It is best to continue building an exercise habit.

■ WATCH WHAT YOU EAT AND DRINK: Limit caffeine and nicotine. It is ideal to cut back on sugary foods and refined carbs. Avoid big meals at night, alcohol before bed, or too many liquids in the evening. For a late-night fill, light snacks such as a banana, half a sandwich, a glass of milk or yogurt may promote sleep.

■ CONTROL EXPOSURE TO LIGHT: Melatonin is a naturally occurring hormone that regulates the sleep-wake cycle. It is controlled by light exposure, so make certain the room is dark. Keep the lights down if you get up during the night. It is also best to avoid bright screens within one to two hours before bedtime. Say no to late-night television. Do not read with backlit mobile devices.

■ KEEP IN SYNC WITH YOUR BODY’S NATURAL SLEEPWAKE CYCLE: Get up and go to sleep at the same time every day. Naps should only be limited to 15 minutes or so. It is important to fight after-dinner drowsiness. This provides an opportunity to wake up late at night only to have trouble getting back to sleep. Avoid sleeping in—even on weekends.

■ WIND DOWN, CLEAR YOUR HEAD AND IMPROVE YOUR SLEEP ENVIRONMENT: Residual stress and anger can make it difficult to sleep well. A peaceful bedtime routine sends a powerful signal to the brain to let go of the day’s worries. Improve your environment and develop relaxing rituals. A warm bath, calming music or podcasts may be ideal. Even small changes can make big differences to sleep quality. Breathing from the belly rather than chest activates the relaxation response. It likewise lowers heart rate, blood pressure and stress levels.

■ LEARN WAYS TO GET BACK TO SLEEP: It is normal to wake briefly during the night. To fall back to sleep, practice breathing exercises or focus on the feelings in your body. Postpone worrying. Make relaxation your goal. If you have been awake for more than 15 minutes, consider a non-stimulating activity like reading a book. Remember to keep the lights dim.

While these are important guidelines, do not hesitate to consider counseling. Seek professional advice from experts whenever needed. It is likewise crucial to find support from those who can assist you to achieve a well-rested sleep for a healthier mind and body.