Sleep Wellness Tips

04/09/2020

Guide to control insomnia

We’ve all been affected by the Covid-19 pandemic in one way or another. Our daily lives have changed dramatically, including our jobs and classes, and household incomes have decreased.

Anguish and stress broke into our daily lives by altering our emotional stability. Anger or sadness at not being able to do those activities we were used to, cause negative effects on our behavior. Another repercussion of the pandemic has been the impact on the sleep cycle.

Insomnia, waking up suddenly and having nightmares are some of the problems reported by thousands of people worldwide over the past few months. Dr. Liliana Estrada, Sub-Specialist in Sleep Medicine, participated in a talk with Lincoln parents and provided advice on managing these sleep disorders. 

Dr. Estrada said it’s important to set a schedule for getting up and going to bed. For example, if you wake up at 10:00 a.m., you can’t expect to be sleepy at 9:00 p.m. In addition, the brain should associate the bed as a space of relaxation and rest, so using the bed to work or do homework or other activities is not recommended.

Below some key recommendations to help you experience a better night’s sleep:

  1. Decrease caffeine consumption
  2. Exercise at home
  3. Use the bed just to sleep
  4. Hold family reunions at appropriate times
  5. Implement relaxation and meditation techniques
  6. Create a routine to schedule daily activities
  7. Resume cognitive activities: reading, solving puzzles, studying
  8. Avoid going to bed sleeplessly
  9. Stay awake for 16 continuous hours to guarantee us a good night’s rest
  10. Regulating energy drink consumption
  11. Set fixed schedules for telework
  12. Stop exposure to artificial light from cell phones, tablets or computers at least 2 hours before going to sleep
  13. Avoid getting up late