Advice for sleeping well at night during the confinement situation for coronavirus

In critical times such as these, people can suffer from stress and anxiety due to the powerlessness and/or frustration they feel as a result of the situation. All of this can wreak havoc on very important physiological variables, such as rest and sleep. Following a series of guidelines and measures every day can help avoid this.

How can we apply this to the current situation caused by COVID-19?

Sleeping is essential for many of our body’s physical and mental functions. A good sleep pattern helps us handle stress triggers better, reduces the chances of suffering from ongoing sleep problems, and strengthens our immune system, which is what our body uses to fight off diseases.

Sleep is a complex biological process that helps us assimilate new information, stay healthy, and feel well-rested and strong. But what does “sleeping well” mean, exactly?

• It means sleeping as many hours as required for our age. 
• It also means going through all the different sleep phases during our slumber.

Therefore, when we talk about sleeping well, we mean both an adequate quantity of hours and a good quality of sleep.

Advice for sleeping well

• Establish daily routines.
• Establish a regular time to go to bed and wake up, that coincide with day and night hours.
• Do some kind of moderate physical activity, adapted to your age and the current conditions.
• Avoid eating large portions and heavy foods for dinner.
• If possible, use the bed only for sleeping.
• Do not consume alcohol or other stimulants before going to bed.
• Avoid using screens and mobile devices before going to bed.
• Avoid long naps during the day. It’s best for them not to be longer than 30 minutes.
• Learn relaxation exercises and practice them during the day and before going to bed.