A Better Sleep Schedule for Quarantine

A Better Sleep Schedule for Quarantine

It's no surprise to anyone that getting good sleep has great health benefits. We know quarantine has changed many of our sleep schedules, but if you’re trying to get back on track, here are a few tips.

Wake up and go to sleep at consistent times

Having a consistent bedtime and wake up time results in an improved circadian rhythm. Fixing your internal clock will allow your sleep schedule to become more consistent and aligned with your other daily activities, such as eating and exercising. 

Increase bright light during the day and decrease blue light at night

Exposing yourself to natural sunlight during the day helps to keep your circadian rhythm healthy. It will help to improve your energy levels during the day, and also help your sleep quality and duration at night. 

But, you want to limit your light exposure at night. This includes limiting blue light coming from electronic devices like computers and smartphones. Blue light tricks your brain into thinking it's daytime. Try turning off the TV, or any other bright lights, about 2 hours before going to bed. 

Read before bed

Reading a book helps your body to unwind and reduce your stress levels. Your muscles and body start to relax while reading a book, which leads to falling asleep easier. This is a great way to unwind before bed and it helps you sleep. It’s a win-win!

Stay safe and healthy, everyone! 

 

*Sources

https://www.healthline.com/nutrition/17-tips-to-sleep-better#5.-Try-to-sleep-and-wake-at-consistent-times

https://www.slumbercloud.com/blog/reading-before-bed/

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