HOW TO GET YOUR SLEEP PATTERN RIGHT
DURING QUARANTINE?

A healthy sleep pattern is not only essential for your mental and physical well-being but also crucial for a much-needed immunity boost these days. 

How to get your sleep pattern right

Sleep is the most underrated ritual for good health and wellness. People often compromise on sleep for work, fun etc. without realising that losing even an hour of sleep can affect their ability to think properly and respond quickly the next day.

Another mistake that we do often is to try and make up for the lost sleep during weekends . Studies show that making up for lost sleep on the weekends by sleeping in and/or napping only just partially erases the deficits associated with not sleeping enough the previous week.

Here are some tips to help you work towards a better sleep routine.

 

  • Finish your last meal at least 2-3 hours before you sleep.
    If you eat late your body will be busy digesting your food whilst you are sleeping instead of repair and recovery which is important for your overall immunity and well-being. So, whilst eating heavy meals might make you feel very drowsy and you may think you’ll get really good sleep but that’s actually your body making you feel sleepy because it needs to slow down other processes in order to digest your meal. So, try to have a light dinner between 6-7 pm. In case you feel hungry later, have some warm milk with Haldi (tumeric) and a pinch of Nutmeg or cold milk with Gulkand in it.

  • No fruits and sugary stuff after dinner
    High sugar food items alert our body very quickly so one should avoid it post-dinner as this is the time you want to prepare your body for a good night’s sleep.

  • Stop using your phone an hour before your sleep time.
    Watching Tv or mobile screens stimulates the brain so we are more active and awake. Even just a quick check can engage your brain and prolong sleep Your mind can stay active and engaged long after you’ve scrolled through Instagram or responded to a few work emails. Going to bed and falling asleep should be a peaceful, happy, and relaxing experience. Engaging with your phone too close to bedtime can negatively impact those feelings.  In case you are feeling anxious read a book or just talk or do an activity with your family. Don’t distract yourself with another screen

  • Harness the power of rituals.
    We all have few things that we do before going to sleep like, brushing our teeth, washing our face & using hand cream etc. Try starting these rituals an hour before your sleep time. These rituals indicate to your body that it’s sleep time.. They also give you a sense of control in this otherwise chaotic situation of lockdown.

  • Quarantine special
    During recent times we are bombarded with a lot of news and information regarding COVID19.
    Whether it’s fake or real news, we trigger our mental immune system and feel tensed and
    anxious. Thus, it’s imperative and important that you stop reading such information in the evening or first thing in the morning. 
    Prioritize Sleep – Don’t set up work-related commitments early in the morning so that you can make up for lost sleep.

  • Try setting a bedtime
    For your overall health and immunity, it’s essential that you sleep at least 8 hours a day. Anything less and you are in the sleep-deprived zone. I understand you might have a lot of commitments or things to finish but trust me it’s not worth the toll on your immunity and health in the long run. Also, studies show that having a good sleep pattern actually increases your productivity and efficiency. Do this change slowly & bit by bit each day & see what a difference it makes to your overall health & mood.

  • Quick hack 1
    Rub desi ghee (clarified butter) on your sole (bottom of your foot).

  • Quick Hack 2
    Try to stop the mind from wandering & thinking much by concentrating on your breathing. This doesn’t come naturally to us and may require constant efforts. Also this has been proven to be the best sleep hack for people who think for hours whilst lying on their bed waiting for sleep to come.

  • Quick Hack 3
    Add one physical activity to your daily schedule. Please note walking does not count. Jogging does. Walking puts a strain on our muscles and joints, thereby making us tired & not really helping us with any of our health goals. Avoid walking after you have had your dinner as your body needs the blood supply to go to the digestive system and may not for any activity. If you start walking right after your meal the blood flow will be directed towards your feet causing in-digestion 

  • Amount of Sleep recommended per Night
  • New Borns - 14 to 17 hours
  • Infants - 12 to 14 hours
  • Preschool aged children - 10 to 13 hours
  • School aged children - atleast 10 hours
  • Teens - 8 to 10 hours
  • Adults (18+ including elderly) - 7 to 9 hours

Don’t worry if you can’t follow all these steps on day 1. It’s a difficult time and the best you can do is try and results will keep you motivated. 

Study Sources

National Sleep Foundation’s updated sleep duration recommendations: final report – https://www.sciencedirect.com/science/article/abs/pii/S2352721815001606
American Academy of Sleep Medicine
 www.aasmnet.org

Disclaimer – No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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