Regimen is the most crucial consider getting excellent sleep, according to Professor Kevin Morgan. He’s a psychologist from Loughborough University who’s been running sleep research studies for many years.
With the lockdown causing a “rupture” in our routines, Kevin says it’s unsurprising people are discovering it hard.
” Routine is the guardian of good sleep. It protects our sleep,” he says.
Even if your life has actually changed recently, Kevin suggests preserving your old sleeping pattern if you desire an excellent night’s kip.
” Get up at your typical time and go to bed at the normal time, however appealing it might be to do otherwise.”
And those additional naps some of us are now taking? We’ve got problem. “You have actually got to save your sleepiness for bedtime. Treat being drowsy as a precious resource and don’t waste it on a short daytime nap.”
We can’t go outside as much as we utilized to, which is bad news for our sleep due to the fact that a little daylight can go a long method.
Our eyes require exposure to outside light since of a hormonal agent in our body called melatonin – it manages our sleep and wake pattern.
” It’s the only method the body has of knowing whether it’s light or dark.”
If we remain indoors, it implies an absence of exposure to appropriate light, which lowers melatonin levels.
Kevin recommends doing your day-to-day workout outside, or else ensuring you’re taking advantage of the hour-a-day you’re allowed outside.
” And even if it’s sunny, do not take sunglasses, get the sun into your eyes,” Kevin says. “That will increase your sleep quality and your mood.”
To (ideally) enhance the results much more? Go outside at the very same time each day, so it becomes part of your day-to-day routine.
3. ‘Park your tension’
It’s normal to have concerns and tension at a time like this – Laura states her tension and anxiety levels have risen because the lockdown.
” There’s a lot unpredictability – we’ve never been in this situation before … Will it go back to regular? Or is this the new normal? It’s that unknown which causes me tension and stress and anxiety.”
Kevin says we “all have concerns, whether it’s our households, our own health or our jobs. It’s hard to be locked up in your own house without being advised we’re in severe times”.
5. Alcohol …
You might have a bit more time for TV and films nowadays, activities it may be tempting to have a drink with. However Kevin states that while alcohol can help us get to sleep faster, it’s not good in the long-term.
” It ultimately just harms the structure and quality of our sleep.”
Kevin suggests if you are going to drink, you must do it “at the same time as you typically would – and consume the exact same quantity you generally would”.