Feeling restless or craving a good night’s sleep? Experts share ways to improve your lockdown slumber
We all need it, but not many of us are getting the best quality sleep in lockdown. Sleep experts share why you may be feeling restless and their tips to a better slumber.
Lifestyle
Don't miss out on the headlines from Lifestyle. Followed categories will be added to My News.
Another three weeks stuck at home seems like a lifetime right now, but we’ve got you covered for daily entertainment.
Lockdown Life, a digital subscriber special, will give you a five minute brain break from coronavirus and arm you with some handy tips as well on keeping the family busy with movies to watch and bike rides to enjoy, and the adults well stocked with wine and recipes ideas — just to name a few.
So keep an eye out each lunchtime online.
Today we share tips to get a good night’s sleep.
WHY WE CAN’T SLEEP
We’re living through an unprecedented global pandemic, so it’s reasonable for us to feel stressed or uncomfortable.
Increased screen time is partly to blame for not getting enough shut-eye, but there are other reasons.
Dr Abbie ‘Acupuncture’ Cloherty, principal practitioner at St Kilda’s Zhong Centre, said her clients had issues with sleep during lockdown.
“Majority of my clients are high functioning stress heads,” she said.
“We are noticing a lot more people waking up and not feeling rested, or tired and not getting out of bed.”
“Some people may have an over-racing mind, ringing in their ears, chest tightness or palpitations. These are all signs that the adrenal system is awake at the wrong time.”
Dr Abbie said people had lost motivation because they weren’t being stimulated like they had been pre-pandemic and, as a result, weren’t tired come bedtime.
Sleep expert Olivia Arezzolo said good gut health was also important for a good night’s sleep.
“Serotonin dictates how sleepy you are at night or awake you are in the morning and 90 per cent of serotonin is make in the gut,” she said.
“In the absence of light, serotonin is converted to melatonin which makes us sleepy.”
Low levels of serotonin will impact how much melatonin we have at night time, therefore preventing us from falling and staying asleep at night.
Taking probiotics could help regulate your gut health.
HOW WE CAN SLEEP BETTER
Dr Abbie said little things like having rest days if you’re feeling run down or staying warm while working from home during the day may improve sleep.
“If you’re having a low day, call in sick to work. Just because you’re working from home, doesn’t mean you can’t take the day off. Use that day to rest so you can sleep that night,” she said.
Working from home during the lockdown also meant many weren’t staying as warm as they should throughout the day, perhaps to save money on heating.
But by doing this, it’s forcing the body to use more energy to stay warm and unable to switch off at night.
“Some people are too cold to fall asleep at night. Make sure you sleep with a singlet on and stay warm and relaxed during the day,” she said.
Dr Abbie swears by the Chinese Medicine practise of taking a hot foot bath just before bed.
“You could add salt or ginger (into the bath) and leave for 15 minutes,” she said.
“Make sure you put socks on directly after and head straight to bed.”
The idea is to pull all the hot energy or ‘qi’ down from the ‘mind shen’ to the feet in order to relax and calm ahead of sleep.
Another way to get into a good routine is waking and sleeping at the same time for 21 days.
“You need to treat yourself like a toddler with a bedtime routine. Stick to it,” Dr Abbie said.
TIPS TO A BETTER SLEEP
— Reduce your screen time 30 minutes before bed, this includes watching TV, using a laptop or phone.
— Try a hot foot bath for 15 minutes immediately before bed.
— Set your alarm and leave your phone charging outside of your bedroom.
— Create a bedtime and wake up routine and stick to it for at least 21 days.
— Add more potassium into your diet.
— Read a paper book.
— Take a probiotic
— Stop caffeine consumption completely for a few days (if you can) and then limit all caffeine consumption before 1pm.
— Listen to a sleep music alpha wave app or to a guided sleep meditation.
MORE NEWS:
PLANTS TO DECORATE YOUR WFH OFFICE
FANCY TAKEAWAY DELIVERING TO YOUR SUBURB