The world today is entirely different ever since the start of the COVID-19 pandemic. Because of the widespread circulation of this disease, most of our lives have been affected to a certain extent. Many lost their jobs, while those whose jobs were considered non-essential, were forced to work from home. In fact, all of us were required to stay in our homes and only go out when we need to purchase essential goods, such as food.
However, if there is one thing this pandemic taught us is that mental health is extremely important. Being isolated with no means of seeing your family and friends can take its toll on a person’s mind. As a matter of fact, the CDC conducted a study, related to the negative effects of the COVID-19 pandemic on people, aged 18 and up, in a span of one week (June 24-30). In that study, 40.9% of the respondents reported that they developed a mental disorder as a result of the pandemic.
The new info about COVID-19 reports that the WHO recently changed their stance regarding whether or not the Novel Coronavirus is an airborne disease, which they concluded that airborne transmission can occur while conducting medical procedures. This alone can increase anxiety in a person. Fortunately, there are a few ways to combat these, and one of the best ways is through sleep. So, if you find yourself having anxiety attacks, here are a few sleeping tips during COVID-19 for stable mental health.
Make Your Home a Stress-Free Zone
Our homes should be our safe spaces. And since we are all in our homes, trying to fend-off the Coronavirus, that remains to be true, now more than ever. If you are currently in a work from home setup, though, that can be slightly more challenging. If that is the case, you can start by making your bedroom entire stress- or work-free environment.
You need to make sure that you have at least one room that you can use to relax. Commonly, the bedroom is the best place, since this is where you sleep. However, transforming your room into a sanctuary is more than just not bringing work into the room, but also about making it clutter-free. That is because there are several studies that show a link between a messy place and anxiety; wherein this can become a cause for depression. Also, you can use a comfortable mattress to help.
A home is a place where you can be comfortable and live freely. With what is happening to the world today, it is important to have a safe space inside to save you from the horror that is happening outside.
Ditch the News and Social Media
Being always up-to-date with what is happening to the world is a good thing most of the time. However, when what you are watching or reading in the media causes anxiety or increases your cortisol levels (stress hormone), it is best to take a break for a while. The phrase, “whatever you feed grows.” applies to this. If you are constantly feeding your mind with negativity, it will breed negativity within yourself.
According to this article, having a constant stream of disaster reporting can raise your stress levels and cause anxiety. And on top of that, this can also induce a lack of sleep, which we all know is key to lowering stress and anxiety. Indeed, the news is there to inform us regarding what is going on in the world, but if it already affects your mental health, ditch it for a few days or until you get better.
However, social media is also another contributor to inducing stress and anxiety. Not only that, but heavy social media usage is also linked to several mental disorders, including depression, loneliness, and self-harm. With this said, regulated use of social media can avoid these effects altogether.
Create a Routine and Stick to It
When it comes to sleep, having a routine is quite advisable. That is because we have what is called a circadian rhythm. A circadian rhythm is an internal process that controls a person’s sleep-wake cycle. This repeats every 24 hours. A routine can help you maintain your circadian rhythm or fix it. That is because chronic disruption of a body’s circadian rhythm can cause lower-quality sleep, which can affect you physically and mentally.
A routine can consist of anything that you do before your bed. For example, brushing your teeth, reading a book, washing your face, etc., all these can create a signal to your body that it is time to go to bed. It also greatly helps if you sleep at the same time every night. This ensures that you will always have high-quality sleep to help decrease stress and anxiety.
Learn to Rest
We all know it is easy to say to rest from time to time, but others find it difficult. There are people that embrace their work even though it is already affecting them both mentally and physically. It can be due to a number of reasons, but mainly we do not understand what rest is, according to this study. In other words, there are those that do not know how to rest, think that rest is a form of laziness, while some determine their worth based on their productivity.
However, resting is an integral part of reducing anxiety. And most of the time, rest does not equal sleep. It can come in any shape or form, such as walking, napping, reading, playing, watching, and much more. Resting is an integral part of reducing your cortisol levels, and can help induce sleep.
Sleep is your best friend when it comes to recovering from both mental and physical exhaustion. It is free medicine, which is why it is extremely vital that you have enough sleep, especially in the world’s situation today. Sleeping can help you cope with a number of factors that you face during this Sars-Cov-2 pandemic.
Lillian Connors is a Senior Content Developer at ACT-ENVIRO, with years of experience in developing content. Throughout her career, she always looked for ways to contribute to the environment in recycling efforts, while providing valuable information with her written articles. She’s deeply into green practices, cherishing the notion that sustainability not only makes us far less dependent on others regarding how we live and do business but also contributes to our planet being a better place to live on. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book and sip on an occasional appletini.