Sleep: how to sleep well in the confinement
Sleep and confinement do not mix. Beyond the context that causes anxiety, the lack of physical activity and little exposure to daylight alters our biological rhythm.
Photo Ketut Subiyanto in Pexels
So how can we sleep well during this forced isolation that is likely to be prolonged? Our advice.
Establishing a real routine
Some people suffer from insomnia, others sleep like dormice and are as exhausted as ever when they wake up. In both cases, this is due to a disorganization of our “sleep-wake” rhythm.
However, to reduce this feeling of permanent fatigue, it is important to maintain a rhythm to dissociate the day from the night.
How can this be done? Get up and go to bed at set times, sleep eight hours a night, have your morning ritual as if you were going to the office, eat three meals a day and take breaks.
Whether working remotely or part-time, it is important to have a sense of direction to maintain a satisfactory relationship with time.
Lack of physical activity has a direct impact on our sleep. As we know, sport causes us to secrete endorphins, which are welfare hormones that promote sleep.
If it’s hard to exercise right now, there are ways to do it without leaving home: yoga, workout circuits, stationary bicycle, jumping rope… It’s up to each person to find the formula that suits them.
Look for natural light
Lack of sun exposure inhibits the production of cortisol, the awakening hormone, and promotes depression.
To avoid these inconveniences, it is recommended to stand at the window, on the balcony or in the garden, if you are lucky enough to have one, to catch the light. If you live in a very dark apartment, don’t hesitate to take out your light therapy lamp.
Limits screen time
In these times of isolation, we tend to spend more time in front of our screens, either to maintain a social connection or to relax in front of the shows.
The problem is that it creates an excitement that is not conducive to sleep.
So we turn off all screens one hour before bedtime and prefer reading, breathing and relaxation exercises. This will help you fall faster into Morpheus’ arms and have a restful sleep…
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