Popular culture says that we should get into bed when the going gets tough. It’s a popular saying but it actually has some truth to it. When we sleep well we are better able to deal with worries and anxieties, facing problems in a better mood. We think sharper and can concentrate on harder tasks. The situation we are experiencing worldwide due to COVID-19 is affecting our quality of sleep. This is reflected in the latest Sleep Council survey where 43% of the people surveyed say that they are finding it more difficult to fall asleep because of the health crisis. The Spanish Bed Association (ASOCAMA) gives us some advice on how to sleep better in these difficult times. ⠀⠀⠀⠀
The bedroom environment is key
Don’t compromise on the basics when it comes to getting a better night’s sleep. Your bedroom environment plays a very important role in getting a good night’s rest. It should be quiet and as dark as possible. You should also make sure you have the right mattress for you, as it is the most important factor in the quality of your sleep. A mattress can make the difference between an excellent night or a night where you wake up more tired than when you went to bed. Studies show that an uncomfortable mattress can rob you of up to an hour of your sleep, so invest in good sleep equipment. ⠀⠀⠀⠀
Maintain a routine
Maybe you are one of those people who have to work from home or your children can not go to school, still try to maintain some control in the schedules when sleeping and waking up. Don’t take naps or sleep at hours you are not used to, this will help you sleep better at night. ⠀⠀⠀⠀
Try to stay active
Exercise can also help to have a better quality of sleep and is an excellent generator of well-being, although it is not recommended to do it close to bedtime. It also improves cardiac quality and blood pressure, promotes muscle toning, helps fight stress and feel better. Remember that exercise does not necessarily require going to the gym or doing high intensity exercise, you can try to include physical activity in your daily routine such as dancing, cleaning, doing virtual exercise tables or even taking a short walk at the end of the day. ⠀⠀⠀⠀
Out of devices
That it is not advisable to use electronic devices just before going to sleep because of the light they give off is something we all know. Due to the times in which we find ourselves, it is likely that you find the news or social networks somewhat stressful, so it is recommended that you are not connected minutes before going to sleep. Try to keep yourself informed of the current situation but do not do it before your bedtime, so you will reduce the feeling of overwhelm and anxiety. ⠀⠀⠀⠀
Get as much natural light as possible
Teleworking, social distance or even partial confinement can make you enjoy less and less natural light. Do not let this happen, as it can affect your physical and psychological state, try as much as possible, to take walks, walk in gardens or parks, as well as recurrently open the windows to let in fresh air. If you work from home, try to have your work area near a window, natural light helps to reset your mental and emotional state, even on a cloudy day 🙂 ⠀⠀⠀⠀
And finally, breathe…
Finding a way to relax just before going to sleep is key, even more so in times of uncertainty. Practicing relaxation techniques or breathing exercises, meditating, reading or listening to relaxing music can be some of the ways to achieve this and are within everyone’s reach. DO WHAT MAKES YOU FEEL GOOD. ⠀⠀⠀⠀ From Naturalia® Poligón® we wish you a good rest and take care of yourself 🙂
