Sleep in quarantine: how to maintain a healthy sleep schedule
The unexpected appearance of the coronavirus and what has followed, brought the world into unknown waters. Countries have instituted varying levels of lockdowns, economies have ground to a halt and many people are afraid to approach their loved ones. With such compelling yet unprecedented lifestyle changes, it's understandable that significant sleep disturbances can occur.
Disruption of daily life
Forced social distancing as part of prevention measures, school closures, back-to-back quarantines and working from home are bringing profound changes to normal routines for people of all ages and social groups. It can be difficult to adjust to a new daily schedule or the lack of a schedule. Staying indoors all the time, especially if it has low levels of natural light, can reduce the light-based cues for waking and sleeping, known as zeitgebers, which are crucial to our circadian rhythm:- Anxiety and worry
- Depression and isolation
- Too much time in front of screens
Why is sleep important during a pandemic?
Sleep is a critical biological process, and as we face the mental, physical and emotional demands of the pandemic, it is arguably more important than ever. For example:- Strengthens the immune system . A solid night's rest strengthens our body's defenses, and studies have found that lack of sleep can make some vaccines less effective.
- It increases our brain functions and our mind works better when we sleep well. A restful night's sleep contributes to complex thinking, learning, memory and decision-making. For adults and children adjusting to work and school at home, good sleep can help them stay sharp.
- Enhances good mood. Lack of sleep can make a person irritable, lower their energy level, and cause or worsen feelings of depression.
- Improves mental health. In addition to depression, studies have found that lack of sleep is linked to mental health conditions such as anxiety disorder, bipolar disorder, and post-traumatic stress disorder (PTSD).
Our instructions for a good night's sleep during quarantine
Despite the daunting challenges, there are a few steps that can promote better sleep during quarantine. If these efforts don't pay off right away, don't stop. 1. Set your schedule and routine Establishing a routine can facilitate a sense of normalcy. It's easier for your mind and body to adjust to a consistent sleep schedule, which is why health experts have long recommended avoiding significant differences in your daily sleep times. Pick a consistent time to actually turn off the lights and try to sleep. In addition to the time you spend sleeping and getting ready, it can be helpful to incorporate consistent routines to provide time cues throughout the day, such as:- Shower and dress even if you don't leave the house
- Eat meals at the same time every day.
- Blocking specific time periods for work and exercise.
- Keep your bed for sleep
