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6 Ways to Sleep Better Through a Pandemic

From Sharp Health News, a publication of Sharp HealthCare

If COVID-19 is keeping you up at night, you’re not alone. For many, news of the global pandemic is causing a great deal of mental stress, while changes in schedules are disrupting our natural sleep rhythms.

To help you sleep better during this troubling time, try the following six tips:

  1. Keep a schedule. Set a time to wake up and go to bed and stick with them. To help you stay consistent, set other times throughout the day, such as mealtimes and shower times.
  2. Avoid doing stressful things close to bedtime. If the news causes you stress, switch off the TV before bedtime. Do the tough things early in the day, such as planning your grocery buying or teaching your child geometry.
  3. Engage in relaxing activities close to bedtime. Turning your worries “off” before bed prepares your mind for a good night’s sleep. Read a book, write a letter, do yoga or find other ways to wind down.
  4. Designate a time for worry. Pick a time each day (not near bedtime) to make a to-do list and write down your current worries along with a next step or solution for each. Let yourself worry temporarily, and then put your list away.
  5. Exercise. Exercise can reduce stress and anxiety, improving both quality and quantity of sleep. Even if the pandemic keeps you from your gym, there are many ways to stay physically active while at home.
  6. Avoid caffeine and alcohol close to bedtime. Your morning coffee can help as a pick-me-up, but caffeine at night can keep you up. And while alcohol may make you sleepy initially, it can dramatically reduce the quality of your sleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.

6 Formas de Dormir Mejor Durante la Pandemia

Por parte de Sharp Health News, una publicación de Sharp HealthCare

Si el COVID-19 lo mantiene despierto por la noche, no está solo. Para muchos, la noticia de la pandemia global está causando mucho estrés mental, mientras que los cambios en los horarios están interrumpiendo nuestros ritmos naturales de sueño.

Para ayudarlo a dormir mejor durante este momento problemático, pruebe los siguientes seis consejos:

  1. Mantenga un horario. Establezca una hora para levantarse y acostarse y apéguese a ellos. Para ayudarlo a mantenerse constante, establezca otros momentos a lo largo del día, como la hora de comer y la de bañarse.
  2. Evite hacer cosas estresantes cerca de la hora de acostarse. Si las noticias le causan estrés, apague la televisión antes de acostarse. Haga las cosas difíciles temprano en el día, como planificar la compra de comestibles o enseñarle geometría a su hijo.
  3. Participe en actividades relajantes cerca de la hora de acostarse. Apague sus preocupaciones antes de acostarse prepare su mente para una buena noche de sueño. Lea un libro, escriba una carta, haga yoga o encuentre otras formas de relajarse.
  4. Designe un tiempo para preocuparse. Elija un momento cada día (no cerca de la hora de acostarse) para hacer una lista de tareas pendientes y escriba sus preocupaciones actuales junto con el próximo paso o solución para cada una. Permítase preocuparse temporalmente y luego guarde su lista.
  5. Ejercicio. El ejercicio puede reducir el estrés y la ansiedad, mejorando tanto la calidad como la cantidad de sueño. Incluso si la pandemia le impide ir al gimnasio, hay muchas maneras de mantenerte físicamente activo en casa.
  6. Evite la cafeína y el alcohol cerca de la hora de acostarse. Su café de la mañana puede ayudar como un estimulante, pero la cafeína en la noche puede mantenerlo despierto. Y aunque el alcohol puede causarle sueño inicialmente, puede reducir drásticamente la calidad de su sueño.

VEBA Resource Center ofrece Clases de Yoga Nidra. Disfrute de una sesión de meditación guiada y terapia mente-cuerpo realizada en una posición cómoda acostada para reducir sistemáticamente el estrés, aumentar la circulación y promover mejor el sueño. Consulte nuestro calendario para inscribirse a una clase.

How Meditation Can Improve Your Sleep

From Sharp Health News, a publication of Sharp HealthCare

A nutritious diet, regular exercise and sleep — all are components of a healthy life. And meditation can help you get the sleep you need.

It prompts the parasympathetic nervous system into “rest and digest” mode. It lowers the blood pressure, produces fewer stress hormones, and tells the limbic, or emotional, brain to shut down the “fight or flight” response.

Try this simple meditation practice for improved sleep:

  • Find a comfortable position laying down and gently allow your eyes to shut.
  • Breathe in through your nostrils and slightly hold your breath, then release it through your nostrils or mouth. Do this for a few breaths as you start to feel your body relax.
  • Do a brief scan of your body and see if there is any place that you are holding tension, such as the neck, shoulders, head, back or stomach.
  • Focus on the area. Calmly and kindly let the tension know it is free to release itself and move out of your body through the bottom of your feet.
  • Continue until you feel the tension lifting.
  • Keep breathing.
  • As thoughts come to mind, acknowledge them and let them pass.
  • Take in a few more breaths through your nostrils and tell yourself you are ready to have a calm and peaceful night’s sleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation, and promote better sleep. Check out our calendar to sign up for an upcoming class.