As the world slowly shifts back to a more normalised setting, we cannot deny that the COVID-19 pandemic has left quite a mark on our lives. While it is still rampaging, we are slowly trying to incorporate it with our day-to-day lives and try to live alongside it. It is with this slow change that we find ourselves having to deal with a number of issues related to health. One most common issue would be sleep. With the hectic online nature of the past two years ending, most people find it difficult to maintain and change their sleep cycle and sleep schedule. While some may find trouble falling asleep, some may have a schedule that does not fit in with the daily demands. It is important to understand and help oneself have a healthy sleep schedule so as to call oneself overall healthy and well.

IMORTANCE OF SLEEPING WELL            

Sleep allows the body to rest up and relax after our hectic day. Sleep is also the time where our body repairs itself. It is a requirement which allow us to restore and conserve energy. Lack of sleep may lead to psychical and mental setbacks. Physical setbacks that we may face due to lack of sleep may be lack of energy, grogginess, and feeling tired. While mental setbacks may be in the form of lack of concentration, unable to pay attention, effects on memory and so on. Increased lack of sleep may lead to psychological issues like depression, insomnia, sleep apnoea etc. A good night’s sleep is important for our overall wellness.

Ways to Sleep Better

  1. Maintain a schedule for sleeping. A good 7 to 8-hour sleep during specific times that you set and maintain allows your body to reset its internal clock and get you ready for sleep.
  2. Stop any caffeine intake after 3pm. Caffeine takes around 5 -7 hours to halve its effects on the body. So, caffeine intake at 3 pm may lead to the body still feeling it’s effects after 10pm. This reduces and delays sleep.
  3. Regulate Screen time, especially in the night. While it is completely understandable that one would like to unwind while using phones and TVs after a day’s work, using devices in the night may be counterproductive. The content that you watch as well as the brightness of your screen may either delay your sleep, or keep your brain active in the night, not giving it a proper chance to rest.
  4. Make sure your sleep area is comfortable. The darkness and the temperature of the place you sleep in also affect your sleep and its quality. Find the right temperature and darkness that allows you to stay comfortable.
  5. Avoid acidic or high in carbohydrates for dinner. What we eat affects our body. Foods that are acidic and high in carbohydrates may energise the body just before it begins to relax. 
  6. Relax yourself before sleeping. Using simple relaxation techniques to relax your body may help you sleep faster. These could be mindfulness meditation, guided imagery or progressive muscle relaxation. Find what works best for you and incorporate it in your daily living.
  7. Clear your mind. Many a times, the reason that one is unable to sleep is mainly because we think a lot before sleeping. Try and clear your mind. An active brain takes longer to relax. So put all the troubles, tensions, and deadlines on the back burner, and allow your mind to be free and calm.

WHEN TO SEEK A THERAPIST

While many times, sleep disturbances one experiences may be temporary due to a change in environment, day-to-day activity and daily stress, some sleep disturbances may be more disruptive that others. These may require the services of a mental health professional. The most common sleep disturbance is Insomnia, characterised by an extreme lack of sleep and inability to fall asleep. Other sleep disturbances range from but are not limited to Sleep Apnea, Hypersomnia, Sleep paralysis, Narcolepsy, and extreme Nightmares. Lack of sleep may also result in anxiety and depression. It is advisable to consult a therapist when a disturbed sleep episode has been constant and if you find yourself unable to get a good night’s sleep for at least 3 nights per week, for 3 weeks. Given below is a checklist that may allow you to get an idea about your sleep habits. If you find that the list requirements can be noticed, seeking therapy is a helpful and beneficial idea.

Sleep Checklist

Everyone deserves a good nights rest and while it may seem hard to re-organise the schedules we have created for the past few years, it is not impossible.

Stay Healthy!