5 tips for better sleep in quarantine

Write: Philippe Youssef

Sleeping is a natural way to give our body a break from a long

day, according to the CDC, 1 in 3 adults don’t get enough sleep. Medical experts recommend that adults sleep at least 7 hours each night however, due to the current situation and during the lockdown, many people may suffer from lack of sleeping which can lead to depression or anxiety.

To avoid this, here’s five tips you can do for better, healthy

sleep:

Credit: Google image

1- Keep your room cooler:

The ideal room temperature for sleep is between 25 and 24 degrees, many sleep experts agree. The body temperature gradually drops when you fall asleep, and a cooler room will help make that happen more quickly.

2- Avoid Caffeine:

Seek not to have caffeine consumed 4 to 6 hours before bedtime. It can remain in your body for a surprisingly long time, and keep you stimulated. From mid-afternoon, pass on coffee , tea, chocolate and any caffeine-containing pain relievers. Try the decaf coffee, herbal teas, fruit, for a non-caffeinated swap.

3- Develop a routine:

Develop routine for the evening. Start an hour before bed, relax your day with relaxing activities such as:

• Take a hot bath

• Reading a decent book

• Listening to relaxed music

• Writing in a Journal

• Perform a 10 to 15-minute meditation

• Do gentle stretches

And remember to make your bed a sanctuary for sleep. Don’t bring in gifts to wrap, cards to write, or other

holiday activities that could affect your ability to wind down and sleep.

4- Keep a daily sleep schedule:

Going to bed every night at the same time sets your inner clock — your mind and body will come to expect a certain hour's sleep. Stick to your schedule even on weekends to prevent Sunday night sleep issues where possible.

5- Exercise early in the day:

Certain workouts, such as cardio and strength training, can boost your energy and make it harder to fall asleep afterward. Try to schedule these high-energy workouts in the morning and keep your evening activity less intense (like yoga or a short walk).