How to Sleep Well During Lockdown

April 5, 2020
Confinement is accompanied by an increased level of stress and anxiety in the population. It's also common that sleep problems occur. What can we do about this? Here we show you how to sleep well despite being in lockdown.

The COVID -19 pandemic has put us all in a situation we’ve never experienced before. It forced the population to experience something totally new: total confinement at home. In this article, we’ll be telling you how to sleep well during the lockdown.

Confinement has been recommended to prevent contagions from occurring at the same time or within a short period. In this way, the hope is that it will give breathing space to the health system so that it can respond to the need. However, the situation involves changes in routine, including those associated with sleeping habits.

Many people may find it difficult to enjoy healthy and restorative sleep, which is essential for a better quality of life. Because of that, this is an issue that really deserves our attention. In this article, we’ll take a look at how we can define what healthy sleep is, and then reveal how to sleep well during the lockdown.

Discover them here!

How do you define healthy sleep?

The experts from the Spanish Sleep Society recommend different numbers of sleep hours, depending on a person’s age. In general, each person requires a particular amount of sleep for the sleep to be truly restorative and healthy. Generally, this is 7 to 9 hours a day without interruptions. In the case of children, the hours increase to 10.

How to sleep well during lockdown.
The number of hours a person requires to sleep well may vary according to age. In general, the recommendation is 7 to 9 hours a day.

What are the symptoms a person with sleep difficulties may experience?

Poor sleep quality results in different health problems. In the short term, its effects don’t seem to go beyond daytime fatigue. However, in the medium and long term, it can cause other health problems. According to a publication in Nature and Science of Sleep, the effects of poor sleep include:

  • Daytime fatigue.
  • Difficulty in thinking clearly or remembering things.
  • Moodiness, anxiety, or irritability.
  • Lack of motivation or general interest.
  • Making mistakes more often than usual.
  • Worrying about experiencing difficulty sleeping.
  • Increased risk of chronic non-communicable diseases, such as cardiovascular disease, diabetes, and obesity, among others.
  • Cognitive impairment.

You may be interested in: Improve Your Sleep Quality with these Healthy Bedtime Habits

How to sleep well during lockdown

Many factors influence our sleep quality. However, there are some recommendations and behavioral changes that, when applied regularly, can help us to achieve healthy and restful sleep. Let’s take a closer look at what they are.

Schedules

  • You should keep the same schedule for going to bed and getting up.
  • Stay in bed only as long as it takes to feel rested, and then get up.
  • If you have difficulty falling asleep, don’t stay in bed – get up and return to bed later.

Environment

  • Create a dark, quiet, sleep environment with nothing in sight related to work or anything else that might cause stress.
  • Avoid using cell phones or reading from electronic devices.
  • Before sleeping, try to resolve pending problems as much as possible.

Food and other habits

  • Avoid consumption of tea, coffee and any food containing caffeine in the afternoon or evening.
  • Don’t drink alcohol in the afternoon or evening.
  • Avoid smoking, especially in the afternoon or evening.
  • Eat an early dinner at least two hours before bedtime.
  • Create a relaxing routine before you rest.

Physical activity

  • Get physical activity several times a week, even in a confined situation.
  • Avoid activity just before bedtime.

Don’t miss: 5 Home Exercises for the Coronavirus Quarantine

What are the keys to sleep well during lockdown?

We’ve seen what the general recommendations are. However, in the current confinement situation, you must give these tips special attention to ensure healthy sleep. Some of the recommendations may be more difficult to comply with, but all of them are extremely valid during confinement.

The emphasis should be on identifying which of them have changed and what you can do about them:

  • Loss of routines for school and extracurricular activities
  • Absence from work routines
  • The impossibility of going out
  • New concerns due to the pandemic or your work future
  • More hours in front of the screens
  • Less physical activity
A relaxed woman.
Practicing relaxation techniques before bedtime can help manage emotions that arise due to confinement.

Final tips for sleeping well during lockdown

So, what we need to do is to arrange new routines and habits:

  • Maintain similar routines to those you usually have. This will help you to organize your day.
  • Keep your routines and schedules as stable and reasonable as possible.
  • Take advantage of the first hours of the day to do less sedentary activities, with more movement.
  • Expose yourself to natural light, at least a few hours a day.
  • Limit nighttime exposure to screens and change it to a relaxing routine that takes your mind off your concerns about the pandemic. Some options include meditation, warm showers, reading a book, etc.
  • Maintain regular eating routines and avoid snacking between meals.
  • Carry out frequent physical activity adapted to the space available.

Finally, we’d just like to add that sleeping well despite confinement will not only be beneficial to help you cope better but will also contribute to your general well-being.