Sleeping helps in reviving our bodies and preparing it for the next day, but when that is disordered, our bodies and mood are likely to feel slumped. On the other hand, oversleeping can make us feel unfocused and lifeless throughout the day. Here are some tips to help you sleep peacefully during the lockdown. If you are having trouble sleeping or you are oversleeping and your sleep cycle is entirely messed up, you are not alone. Everyone has been having trouble getting proper sleep during this time. The sleep cycle differs each day, either by oversleeping or sleeping for less than 6 hours in a day.

Why is our sleep cycle disturbed?

1. The lack of natural light

Our bodies usually feel like sleeping as it gets darker during the day, but the absence of natural light indoors creates an imbalance in our body clock. As most of us are staying inside most of the time, our bodies are out of rhythm.

2. Limited physical activity

Imagine your daily routine without a lockdown and all the activities that you perform throughout the day. We spend time commuting, running errands, going to the office, all these activities require energy and by bedtime, that energy is depleted. These everyday activities help us to sleep peacefully.

3. Stress and Anxiety

One thing that we know is that it is not leisure time for working from home, we are trying to work during a global health crisis. On regular days there are so many ways you could have spent this time. Catching up with friends, sitting in a café, traveling, or working from a prettier location, but all those things are not happening. The stress of household chores and the pressure of utilizing this time to the best of our ability, is adding more discomfort. The news of the rising number of cases and death, there’s a lot to be anxious about, which degrades the quality of our sleep.

How to sleep better?

1. Use your bed only for sleeping

Are you reading, watching Netflix and working from home on your bed? If yes, then find another spot. Get a chair, or find some other place to sit, and leave your bed alone. If we are spending most of the time on the bed, then we are slumping during the day and staying less alert throughout. Using your bed solely when you want to take a nap will help your body get comfortable when you want it to.

2. Avoid napping

Though one quick nap in the afternoon helps, but are we taking just one nap? Your sleep cycle is likely to be disturbed if you are taking multiple naps during the day. You would not feel like sleeping at the right time if your body has been resting throughout the day.

3. Regulate your news consumption

Pick a fixed time to watch the news and do not stay glued to your phone or TV while watching it. Limit yourself to 20 minutes of news consumption each day. Turn off the notification, if you have an app for news on your phone. This can significantly lower your stress level, and lead to a night of better sleep.

4. Create your routine

Decide the time you want to sleep. You have the liberty to decide when you want to start or your day, whether it is 5 AM or 1 PM. Define a fixed time to sleep for at least 6 hours. If you wake up at a time different time each day, you are going to oversleep or be sleep deprived. Pick a consistent bedtime.

5. Have a light dinner

Avoid being too full before bedtime. We should keep a difference of roughly 2 hours between our dinner and bedtime. Do not consume sugar or caffeine before bed, as it can swing the energy level. Take timely meals during the day, we are likely to eat more and untimely, but repress the urge of snacking.

6. Work out regularly

Since there is a very less physical activity when you are indoors, the only thing which gets tired is our mind, not our bodies. Work out regularly to keep the energy flowing through your body and release endorphins. Work out also helps in managing stress better and creating a healthier place for your body and mind.

7. Deep breathing before bedtime

Take deep breaths before you want to fall asleep, do not use your phone after this practice. Deep breathing helps in bringing our attention to our bodies and makes us more present. It helps in releasing the stress we cultivate throughout the day. You can practice deep breathing before 15 minutes of your desired bedtime.

8. A good stretch before bedtime

Stretching your body before bed helps in releasing any tension that your body might be carrying. Stretching helps in sleeping faster and improves the quality of sleep.

9. Use sleep hypnosis

This one is my favorite way to sleep and it works every time (for me). It is a session in which a hypnotherapist, through a recording, guides you to a trance-like state which can be used to help you sleep. My recommendation would be to listen to any sleep hypnosis by Michael Sealey or Jason Stephenson.

10. Relax your way to sleep

If you do not feel sleepy after staying in bed for more than 15 mins, then get up and turn to the activities which make you feel relaxed. It could be listening to your favorite music, having a cup of tea, or reading a book.

If your sleep situation is not resolved by applying these, and your sleep cycle is severely impacting your routine, then consult a doctor.