Having an exercise routine is one of the experts’ recommendations to achieve a restful sleep in times of crisis.
COVID-19 has generated confusion and uncertainty in the world, many experts have alerted to the increase in negative emotional states such as anxiety, worry and fear in these moments in which the world is plunged into a health crisis for which, possibly, no Global governance system was ready.
The greatest reflection of what is mentioned can be seen in the United States, the greatest power in the world now becomes the country with the highest number of coronavirus infections (592,743) and thousands of deaths (24,737), while in Latin America cases are on the rise. non stop.
Half of the world population has been confined to their homes in quarantines required to prevent infections, while reports of the progress of the COVID-19 and the social and economic affections that it leaves behind.
Against this background, the World Health Organization has warned about the risks to people’s mental health. High levels of stress and anxiety as well as sleep disorders can be reflected in the population whose lifestyle has been differentiated and have had to adapt their activities to confinement.
Almost two million people have been infected with COVID-19 and 124,544 have died globally.
“In emergent situations like the one we are currently experiencing, it is normal to feel threatened, in addition to a number of negative emotions, most people are in a state that in somnology is called” hypervigilance “, so good sleep , which must be of adequate quantity and quality, in the confinement it is affected by the alteration of our internal natural clock and secondarily by the alteration of the sleep pressure “, says the Salvadoran Social Security Institute (ISSS) through the portal of Primary Health Care.
During periods of crisis or calamity (earthquakes, epidemics, wars) most people are able to control their behavior and cushion the impact of these on sleep, points out the ISSS mental health unit, an institution that suggests practicing some measures in order to lessen the impact of this emergency and have a restful sleep.
Nine measures to fall asleep in times of crisis
one. Establish a regular bedtime and wake rhythm to keep sleep pressure in balance
two. Exposing yourself to natural light, especially in the morning, take the opportunity to go out to the balcony, terrace or garden and keep the curtains open. During the night the dim light stimulates to better fall asleep.
3. Redirect thoughts and emotions. In a threatening situation it is natural to feel angry and irritated, use these emotions to turn them into positive actions. You can write your thoughts or create stories, among others.
Four. Physical activity, self-care, time for yourself. Physical exercise in the afternoon will help to fall asleep, an aerobics routine will help to feel a sense of gratification and well-being that will facilitate sleep.
5. Restrict time in bed, avoid eating or watching TV in bed, if possible do not go to the bedroom until it is time to rest. It is not recommended to sit especially if you are not used to it on normal days.
6. Maintain a routine before sleeping, this will allow you to condition the brain that it is time to go to rest.
7. Go to bed until you feel sleepy
8. Avoid or minimize drinks like coffee, black tea, energizers, or sodas.
9. Disconnecting from the screens, the light from electronic devices block the secretion of melatonin, a hormone necessary to trigger all the physiological processes of sleep, says the ISSS. According to the American Academy of Sleep Medicine these should be turned off 30 minutes before sleeping.