Whether we like it or not, disrupted sleep seems to be a fact of quarantine life.
Many people have reported having weird dreams during isolation. For others, following a consistent sleep pattern is a thing of the past.
But what do you do when you can’t fall asleep at all?
Being indoors for most of the day is bound to make us restless at night while questionable eating habits (anyone else on five square meals a day right now?) would naturally affect our ability to get a solid eight hours – but there are things we can do.
Neurologist and psychologist Matt Walker is a world-renowned expert on sleep. He’s shared his key tips for falling asleep and staying asleep.
Number one, he says, is to get out of bed if you can’t drift off.
“You wouldn’t sit at the table and wait to get hungry, so why lie in bed waiting to get sleepy?” he said on the TED Connects podcast recently.
He suggests reading a book or listening to a podcast instead.
Taking a hot shower or bath could also help, Matt adds. Your core temperature will drop after getting out, making your body feel sleepy and more likely to stay asleep.
Lastly, don’t bother with a nightcap.
“Resist the urge to have a drink,” he said. Alcohol can cause you to have broken sleep throughout the night that will only make you feel more tired. It also affects REM sleep, the deepest type of sleep, leaving you groggy and tired the next morning.
