Tricks to Make Sleeping a Treat
With Halloween fast approaching, we want to share a scary true story with you. Right now, sleep is more critical than ever - it can boost the immune system, support mood and mental health, and improve cognition. (1) But, while sleep duration has increased in the last several months, sleep quality has decreased in that same period. (2)
The pandemic has disrupted our schedules and increased our stress levels, leaving many of us wide awake like werewolves at night and walking around like zombies during the day. (3)
Try these 5 tricks to put an end to the horror show that is bad sleep.
1. Move your body
Whether it’s an early morning jog or a mid-day monster mash, regular exercise can help combat insomnia. Avoid exercise right before your bedtime, as this may negatively affect your sleep. (4)
2. Stick to a routine
Want to see good sleep in your future? Commit to a routine. Wake up and go to bed at the same time every day, even on the weekends. Also, try not to take naps that last longer than 20 minutes. (5)
3. Limit your caffeine
Your favorite witch’s brew may help you take flight in the morning, but it can also impair your sleep at night. For best results, stop drinking caffeinated beverages at least 6 hours before bed. (6)
4. Manage light exposure
Light can regulate and interfere with your circadian rhythm. During the day, soak up sunlight or light from an artificial alternative. At night, limit blue light exposure from electronic devices. (7)
5. Build up your mind
Are you caring for what's under your hat? Do more for your brain with Versus. Play the Versus Stress Exercises 30 minutes before bed to calm the racing thoughts that keep you awake at night.
References
1. “Getting Good Sleep in the Coronavirus Pandemic.” University of Maryland Medical System. Accessed 13 October 2020. https://www.umms.org/coronavirus/what-to-know/managing-medical-conditions/healthy-habits/sleep.
2. “Studies find that people are sleeping more during COVID-19 pandemic.” National Heart Lung and Blood Institute. 10 June 2020. Accessed 13 October 2020. https://www.nhlbi.nih.gov/news/2020/studies-find-people-are-sleeping-more-during-covid-19-pandemic.
3. “COVID-19 Is Wrecking Our Sleep with Coronasomnia – Tips to Fight Back.” UC Davis Health. 23 Sept. 2020. Accessed 13 October 2020. https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia--tips-to-fight-back-/2020/09.
4. “Exercising for Better Sleep.” Johns Hopkins Medicine. Accessed October 13, 2020. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep.
5. Simon, Clea. “Sleep Problems Becoming Risk Factor as Pandemic Continues.” Harvard Gazette. 24 April 2020. Accessed 13 October 2020. https://news.harvard.edu/gazette/story/2020/04/sleep-problems-becoming-risk-factor-as-pandemic-continues/.
6. Drake, Christopher, et al. “Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed.” Journal of Clinical Sleep Medicine, vol. 09, no. 11., pp. 1195–1200. 15 Nov. 2013.https://doi.org/10.5664/jcsm.3170.
7. Kluger, Jeffrey. “How the COVID-19 Pandemic Could Be Messing With Your Sleep.” Time. 24 June 2020. https://time.com/5858211/covid-19-sleep/.
Please note: The Versus system is not regulated by the FDA as a medical device. It is intended to promote and encourage healthy lifestyle choices; it is NOT intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment, or prevention of disease. This product is not a substitute for medical advice and care. If you have any questions or concerns about a medical condition, you are encouraged to consult your physician or other qualified health care provider for specific advice.