The COVID-19 pandemic really brought a toll on everyone. More than the economic impacts of the outbreak and community quarantine, the uncertainty caused by the crisis and the lackof control caused by isolation can make anyone anxious and put a strain on people’s mental, physical, and emotional health.

One of the aspects of your life that might be affected by this crisis is your sleeping pattern. You may have noticed that sleeping these days are harder than usual because of distractions that makes it harder to fall asleep than usual and the presence of anxiety dreams. Exceeding or lacking that required 7-8 hours of sleep per day might be detrimental to your health and performance.

So what can you do to sleep well during quarantine?

1. Stick to a schedule.

To ensure that you get adequate quantity of sleep, stick to a regular bedtime and wake time. Our circadian rhythms or internal clock are there to remind us when to eat, sleep, or wake up – essential things to stay healthy and fight the virus.

Avoid taking naps during the day as it makes falling asleep harder. Try sleeping before 10pm so that flight and fight hormones are not activated as they can keep you awake at night.

2. Reduce screen time at night.

We might think that watching movies in Netflix or scrolling through our timelines can help us fall asleep. However, sleep experts say that using phones or any device before going to bed are actually arousing us rather than relax and make us fall asleep.

Reduce your screen time at night by turning off your devices at least 30 minutes before going to bed and putting it away from reach. Since we’re in isolation, why not try to read books or listen to calming music or podcasts instead as these bedtime rituals can help initiate sleep.

3. Exercise.

One effective way to promote good sleep is to get active during the day. Although physical activity can make you feel alive and help stretch those muscles, avoid exercising just before bedtime.

4. Check your health.

Having trouble sleeping during quarantine is understandable, yet some sleep problems may be caused by other health conditions. Don’t overlook the long-term health impacts caused by insufficient sleep. Observe how you feel. Do you wake up with a headache? Are you restless even upon waking up? Do you snore loudly? Don’t take these symptoms for granted as these may be signs of health concerns like sleep apnea. Consult a doctor if needed.

As we struggle to stay healthy by staying at home, these seemingly small ways are actually big steps in helping you get good quality sleep at night.