Tips To Improve Sleep

2020 has been a year of uncertainty, and given the threat of the coronavirus pandemic on personal, societal, and global levels, it’s normal for people to experience anxiety. Which, in turn, could be affecting the needs for sleep. Although the pandemic has disrupted our daily lives, there are many ways to control the pandemic’s impact on our sleep schedules. Healthy sleep is important; it allows us to power through the day, handle stressful situations, and keep our immunity system strong. While the first step in receiving good sleep is providing your body with the correct mattresses in San Diego, there are elements that everyone can control to allow themselves to receive a well-rested and healthy night of sleep. 

Tips for the daytime to help with sleep: 

•  Don’t escape to your bed. While the pandemic may have put a damper on your energy levels that make you tired, try to avoid spending too much time in bed during the day. If you feel you need to take a nap, limit yourself to a nap for 30 minutes max. 
• Exercise will help improve your sleep quality at night, lower stress, and improve your energy levels. Try to squeeze in some form of exercise throughout the day, like walking, jogging, or even doing yoga. As a result of the pandemic, gyms and studios have implemented at-home workouts with low or no-cost programs. 
• Sunlight. As soon as you get out of bed, expose yourself to some natural sunlight. Regular exposure will help set a natural routine for your body’s clock. You can even take breaks throughout the day to venture outside and receive natural sunlight for about 20 minutes. 
• Stick to a routine. Try to wake up at the same time every day so your body can build up a natural clock. Keep the routine going by planning meals, exercising, and going out and doing other activities. It may seem hard at first, maybe a little overwhelming, and that’s okay. Keep an eye on your body, what’s working best for it, and what makes you happy. 
• Try to avoid consuming caffeine late in the day. 

Tips at night to help with sleep: 

• Stay away from electronic devices. In particular, cell phones make it harder for your brain to turn off at the end of the day. The light from the screen has heavy impacts on your body’s natural clock. If you’re someone who likes to wind down watching a show, then a TV is probably best since it’s farther away. 
• Avoid the news at bedtime. In the times we live, watching the news before bed is probably one of the worst ways to end the day. The nonstop cycles of information (particularly negative and sad) will stimulate your mind to think, and you could struggle to calm down and fall asleep. Try to set a timer for yourself to log out of the electronic world and take an hour off to wind down before trying to fall asleep. 
• Set a bedtime. It’s natural that your body will be able to sleep better on some nights and not so much on others. If you find yourself lying in bed while your brain is still busy, try sitting down and writing all the things that are stressful in your life or what you’re worried about. Journaling allows for brain dumping; writing all your thoughts down will clear them from your mind. 
• Create a comfortable environment. The first step for a good night’s rest is your mattress. Make sure your San Diego mattress is comfortable and contains all the elements your body personally needs to get a good restful night of sleep. A bedroom environment is important because it influences how you feel when you’re trying to fall asleep. Your room should be dark and quiet and often cool because a stuffy room isn’t the most comfortable condition to fall asleep in.  
• If you’re struggling with a lot of stress, try to implement some relaxation strategies like yoga or breathing techniques. There are many ways you can achieve meditation before bed, so check out apps or programs that will make you feel calm and relaxed. 
• Minimize the amount of time you lay in bed if you can’t sleep. If you’re struggling with falling asleep, don’t stay in bed for more than 30 minutes. Get up and try to do a quiet activity like journaling or reading a book until you can calm down, clear your mind, and grow increasingly tired.  

Don’t stress about sleep! 

Struggling to fall asleep or sleeping through the night is normal. Adjusting to the new life we live on top of the normal stresses we balance with work and our personal lives can affect our sleep, and that’s okay. But with some simple changes, you can improve your sleep and emotions through these challenging times. While finding the perfect mattress in San Diego could play a big part in your sleep success, always remember that little things can be done to also improve your body’s need for rest. We have no control over the state of the world, but we do have the power to change the pandemic’s impact on our sleep.