Sleep better in pandemic times

The corona virus makes us more stressed, which also affects our sleep: Many complain of problems falling asleep and insomnia. The following 4 methods can help you deal better with current events, reduce stress response and establish a healthy sleep routine.

overview

• Increased stress, lack of light and more screen time have an impact on our sleep.
• Exercising in natural daylight can help regulate your sleep-wake cycle.
• Relaxation exercises before going to bed can also help to manage stress.

How the pandemic is disrupting our sleep patterns

Studies show that even before the pandemic, between 10-30% of the global population suffered from insomnia. The Freiburg University Hospital has started the research and therapy project GET Sleep : It is intended to help people with sleep disorders who cannot find a place for psychotherapy.

Since the outbreak of Covid-19, there has been a rise in anxiety and stress-related sleep disorders around the world . Social isolation , money worries and fears about the future make more and more people feel stressed and anxious – and their sleep suffers. In addition, winter is just around the corner. The days are darker and shorter and we have fewer opportunities to spend time outdoors . This can adversely affect our stress levels, mood and sleep.

4 ways to sleep better during busy times

We need sleep to stay healthy. Studies show that lack of sleep weakens the immune system and can lead to health problems, including high blood pressure , depression and diabetes .

Do you suffer from stress and insomnia? The following methods can help you get your sleep back on track.

1. Control sleep-wake cycle

Our waking and sleeping phases are subject to a 24-hour rhythm. This is controlled by our internal clock (the hypothalamus in the brain). Daylight has a major impact on our sleep-wake cycle. During the day it keeps us alert and active. At night, because of the darkness, we release more melatonin – a hormone that makes you tired.

In winter, spending less time in natural daylight can disrupt sleep. Likewise, the body’s own melatonin production can decrease if we spend too much time in bright artificial light in the evening and are exposed to the blue light from laptops, smartphones and other screens.

You can do this:

• Get in the habit of going to sleep and waking up at the same times each day.
• Get outside at least once a day before the sun goes down. For example, during a walk or a jog during the lunch break or in the morning. The earlier, the better – because daylight controls your sleep-wake cycle.
• Banish tech from the bedroom and avoid screens for an hour before bed.
• Dim the lights at home about 1-2 hours before bed.

2. Finding a sleep routine that works for you

You are probably already familiar with the following sleep hygiene rules . But they don’t all work for everyone. Our recommendation: Try the following tips for 1 or 2 weeks – until you find a sleep routine that works for you.

You can do this:

• Make sure your bedroom is dark and quiet, neither too hot nor too cold. 18° to 21°C is considered the best temperature for sleeping.
• Take a warm bath 1-2 hours before bed. This relaxes the body and signals that it is now time for bed.
• Avoid coffee, alcohol, and energy drinks 6 hours before bed.
• Do relaxation exercises before bed , such as yoga, meditation, or breathing exercises. This activates the body’s “sleep mode”.
• Cut back on the news and avoid anything that makes you feel stressed right before bed.
• Refrain from reading the news or answering business emails in the bedroom. Only use it for things that relax you.

3. Be active every day

If you’re not using enough energy, you’ll have a harder time falling asleep. Regular exercise can help you release tension that has built up throughout the day . However, avoid doing strenuous exercise too close to bedtime. This can throw you out of relaxation mode.

You can do this:

• Spend at least 150 minutes a week in moderately strenuous physical activity like power walking, biking, or gardening. Alternatively, you can jog for 75 minutes a week, work out with fitness exercises or dance.
• Being active outdoors in daylight can help regulate your natural sleep-wake cycle.
• Avoid strenuous exercise an hour before bedtime.

4. Reduce stress response

Being stressed before bedtime can lead to anxiety responses that are not conducive to falling asleep.

Unfortunately, there is no magic formula that will simply make the Corona crisis disappear. But you can learn to deal with stress better – and thereby positively influence your sleeping patterns.

What you can do: Do ​​you sometimes have trouble falling or staying asleep? Try progressive muscle relaxation . This exercise can help you calm down:

1. Find a comfortable position in bed.
2. Relax and focus on what you are feeling (e.g. tightness in your shoulders).
3. Breathe deeply and slowly.
4. Start with your head, neck and shoulders and work your way down to your feet – pay attention to where you are tight. Focus on releasing the tensions in all areas, one at a time. Imagine breathing into your delts and releasing the tension, then into your stomach and so on.
5. Continue until you feel your body relax.

What to do if nothing helps?

If you’re not getting better sleep despite several attempts, seek professional help. Our doctors can check whether there are physical causes for your sleep problems – and give you recommendations for further treatment.