5 Tips On How To Sleep Better During Pandemic

Yale medicine experts are now stepping up to the plate to find out why exactly their has been an increase of unusual sleep activity since the pandemic.

People are reporting sleep paralysis, lucid, colorful, and vivid dreams—while others are experiencing disturbing nightmares related to COVID-19.

According to Susan Rubman, PhD, a Yale Medicine psychologist and sleep specialist, agrees, saying that these types of unusual dreams are surprisingly common during stressful events in our lives.

 “People say they feel alone in having so many strange dreams, but it is a significant phenomenon, and it’s happening with some frequency during the pandemic,” she says. “It’s important to realize that this is part of human nature and to know you are not alone.”

The new normal from working from home, wearing masks in public, distancing, or a lack of access to health care is taking a toll on everybody. The tentacles from  COVID-19 has not only reached its way by altering every aspect of our lives, but as infiltrated into our dreams.

Dr Rubman isn’t shocked to hear of reports of stress related dreams provides reassurance that saying this is no cause for concern. Did you know a small study right after 9/11  showed an increased emotional arousal right after traumatic events.

#1 Tips: Create A Healthful Daytime Routine:

Sitting at home watching the news might give you a negative mental workout but only affects you later on down the road. One of the fastest ways to have a good sleep is to work out during the day.

Recent research indicates that exercise lowers disturbances in sleep patterns and insomnia in patients. This isnt a placebo effect but it has been proven that a healthy dose of daily exercise is your natural sleeping pill.

  • yoga, tai chi, qi gong
  • weight lifting,
  • walking or running
  • meditation or breathing exercises

#2 Avoid Watching News:

A recent passage in The Daily Stoic spoke about the negative impact of absorbing bad news daily – something like explosion in the Middle East, or 5 gunned down in Chicago gang warfare.

Our small brains are not designed to take on the worlds problems at once. When was the last time you watched the news and thought, “ok great now I feel so much better after hearing that story”… Probably never.

What happens when you stop watching the news for 1 month?

  1. You automatically feel better! A common symptom of avoid the news is an improvement in mood.
  2. Their are better ways to be informed. Carl Jung said “Thinking is difficult, that’s why most people judge”. The news narrows or beliefs.
  3. Most current events related conversations are just people talking out of their butts and have now idea what is really going on.
  4. Your thoughts change. Just one week avoiding the news you think more positive..

#3 Pay Attention To What You Eat And Drink:

  • Avoid over eating before sleep
  • Reduce sugar, nicotine and caffeine in the day
  • Drink lots of water in the day, avoid soda
  • Cut down on alcohol consumption

#4 Establish A Calming Bedtime Routine:

  • Give yourself time to unwind from the day
  • Make sure your room and bed sheets are clean
  • Take a warm bath or shower hours before bed
  • Don’t get into bed until you feel its time to sleep
  • Go to bed at the same time every night.
  • Avoid watching news or using your phone to help you sleep

#5 Being Too Uptight:

Do you take yourself too seriously? Enjoying life is often thought to be a mindset, the result of reflection, action, and gratitude. Don’t be so hard on yourself and take the time to enjoy the small things in life.

  • Avoid toxic people
  • Learn to laugh at yourself
  • Change your negative thoughts to positive ones
  • Celebrate your small wins
  • Accept the imperfect
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