During this stressful period, sleep is more important than ever. When it comes to health, sleep is just as important as eating a healthy diet and getting vital exercise. A good night’s sleep is also key in your mental health and well-being. So if your sleep is lacking, here a few ways you can improve it:
Create a sleep schedule.
Figure out your sleep need (experiment with different amounts), then prioritize that amount of sleep each night. Getting to bed “on time” is more realistic right now — take advantage of that.
Limit screen time at night.
Turn off your devices one hour before bedtime. Leave your cell phone charging in the kitchen so you are not tempted to look at it during the night.
Find time for you.
Take the hour before bedtime as “me time” with no electronic engagement. Minimize conversations and calls during that hour. That’s not easy, especially if you have young children at home, but it’s important. We all need at least one hour alone per day. Take a hot bath/shower, play soothing music, try a meditation app and read a book or magazine.
Daytime sleep should be less than 30 minutes and before 2 pm. If you have any trouble falling asleep, avoid napping altogether.
Try breathing exercises.
Use slow deep breaths to fall asleep and return to sleep. It should be a slow inhale through your nose for 3 to 4 seconds, hold, and a slow exhale through your mouth for 3 to 4 seconds.
Enhance your sleep environment.
Make sure your bedroom environment is conducive to sleep. Keep the room temperature cool, try an eye mask or blackout shades, and use a white noise machine to block extraneous noise from the street or the hallway. Listen to meditation or soothing music offered on YouTube.
Structure your daytime schedule.
Commit to daily activities (e.g., exercise, meals, socializing) at certain times to build structure to your days. This will support a regular bedtime and wake time. Set cell phone reminders to anchor your schedule, and as a reminder to turn off screens an hour before bedtime.
Gain control over stress.
Many folks have less access to their usual coping strategies such as time with friends and going to the gym. Try new activities and hobbies — painting, writing, photography, indoor exercise videos, etc. Find ways to stay connected with friends and family through technology. Consider therapy if the stress feels unmanageable.
Need more assistance in getting a good night’s sleep? Contact your concierge! We can research resources, professionals and other tools and to help you get some shut eye.