
CATCHING SOME ZZZZ DURING LOCKDOWN
- ella
- August 19, 2020
- Life & Style
- 0 Comments
Many believe that it’s okay to change your sleeping routine during lockdown – you’re working from home right? That means it’s okay to binge watch box sets or take couch potato syndrome to a whole new level. Our fitness fundi, Cindy Bottomley, shares some important thoughts on resting well during downtime and tells us how to improve our sleep.
If you’re finding yourself tossing and turning when the lights go out and not feeling well rested when you wake up in the morning, you’re not alone.
About a week ago, someone told me that, during lockdown, we’re not busy enough to need as much sleep as normal. She said that because we all seemed to be on a go slow, it didn’t really matter when we took the odd power nap or decided to stay up all night binge watching a favourite TV show.
But I disagree.
What many of us don’t realise is that sleeping is an all-important time when our bodies not only recover from the physical strains of the day but that sleep also helps us to bounce back after the emotional and mental stresses that have become our “new normal” right now.
It’s a time when our bodies release important hormones that repair and restore. It’s the time when our skin is rejuvenated and our batteries are recharged in fundamental ways that impact on our mental as well as our physical health.
A sudden halt to life as we know it has actually added more stress rather than simply transported us into the bliss of holiday mode. Many are concerned about their jobs and where the next pay check is coming from. Others are simply not good at being cooped up and need to be out and about to clear the mind of day to day irritations.
For me, the danger is finding myself out of my usual routine.
Just in case you’re not totally convinced that a few extra Z’s can make all the difference to how you manage your current challenges, I suggest that you hit google and find out just why sleep is so important.
A number of studies, including one done by the Mayo clinic, have shown that sleep deprived workers operating machinery, tools and vehicles can pose a danger both to themselves and their colleagues.
It has been scientifically proven that sleep deprivation can have a similar effect as alcohol and that exhausted people display delayed reaction times and poor judgement with potentially tragic consequences. That means you could be more prone to accidents and mishaps when simply jumping in your car and heading off to the local supermarket for a bottle of milk!
Then it comes to personal relationships. While you are spending more and more time with your nearest and dearest, you might find you need a little more patience and understanding. But, add a dose of exhaustion and you have a recipe for strained relations. Take it from me, tired people have short fuses which means existing minor irritations can quickly dissolve into major confrontations, putting further strain on already frayed relationships and creating a vicious cycle.
When it comes to a slower pace of life such as that foisted on us by lockdown, there’s something of a chicken and egg situation, too. Less exertion and more tension can make it very difficult to actually unwind enough to drift off in the first place.
So, if you are tossing and turning and failing to fall asleep no matter how many farmyards of sheep you count, then try some healthy remedies before heading off to your pharmacist or doctor for a solution.
EXERCISE
Yip, more physical activity not only makes your body tired but helps you deal with stress, too. I admit, it has been difficult to keep up an exercise regime at this time. Especially if you are used to going to the gym where the atmosphere encourages you to get fit and keep working at being healthy. Try and team up with a family member and walk or exercise together for motivation. If you have never exercised or have stopped exercising and are battling to sleep, then get moving! You were born to move. Even 30 minutes of exercise a day is beneficial. There are a number of great workout videos online, covering all types of workout routines for all levels of fitness. Try work up to a light sweat. Get the heart pumping and the lungs working. Get your lymphatic system moving to help rid your body of toxins.
MAGNESIUM
This is a vital mineral for your nervous system. It helps to calm you when you are feeling irritable and/or anxious. ‘Racing thoughts’ and anxiety all interfere with sleep, so a great way to prepare for bed is a warm bath. Toss two cups of Epsom salts (magnesium sulfate) into a warm bath. You will need to soak for about 20 minutes. For added benefit, add some drops of an essential oil like lavender which is known to promote calmness and relaxation.
KEEP REGULAR
Get to bed at a regular time. Your body has an ‘internal clock” and once this is out of sync you need to discipline it so it gets back into a regular routine. Just like training your body to exercise effectively, you need to train yourself to ‘wind down’, calm your mind so it knows rest time is coming. Find a routine that suits your lifestyle and stick to it. Try not to have the odd catnap during the day as this could confuse your body and have you staying awake well into the night. Relaxation exercises: Do progressive muscle relaxation exercises in bed. Lie on your back. Start from your forehead and work down to your feet. The idea is to frown, hold for about five counts and release. Then tense your jaw, hold for about five counts and release. Next, tense and release your shoulders, then arms, then hands, stomach, thighs, calves and feet. Finally tense your whole body, hold for about 5 and release. Feel the tension melt away.
SUNSHINE
We’re in the land of sunshine, even during winter. Sunshine gets the body’s production of Vitamin D going, a vitamin known for overall health. It increases your serotonin, which is referred to as your ‘happy hormone’ which can help with relieving the ‘blues’ and anxiety. Try to get between 10 and 30 minutes of sunlight several times each week to maintain healthy blood levels.
STOP THE STIMULANTS
I’m afraid it’s not just that evening glass of red wine that’s banned! Tea and coffee both contain caffeine and, if you have a cuppa before hitting your pillow, there’s a strong possibility that these beverages could contribute to your battle to fall asleep. According to the Sleep Foundation, caffeine “can temporarily make us feel more alert by blocking sleep- inducing chemicals in the brain and increasing adrenaline production”. If you want something warm and comforting before bed, try a herbal tea.
VISUALISATION
This can shift your mind off what is possibly creating stress and force it to focus on more pleasant thoughts. Listening to soothing music can help with the process. Relax and close your eyes, ‘see’ yourself at a place that causes you to physically relax. i.e. the beach or next to a flowing river or in a field of wild flowers. Feel the sun on your back and a gentle breeze on your skin. What do you see, what else can you feel, smell, taste and visually ‘touch’? Note and create every detail. Breathe easy and let the tension go!
PREPARE YOUR BEDROOM FOR SLEEP
Make sure that your bedroom is a room that supports sleep. Make the room dark. Close the curtains. This triggers melatonin widely known as your ‘sleep hormone’. Ensure that your mattress is comfortable and that your pillow supports your head. If you find that having Fido or Felix the cat in bed causes you to move into an uncomfortable position or wake during the night, arrange for them to have a comfy sleeping spot elsewhere and shut the door! Lose the blues: Don’t use electronic devices before bedtime as the blue light these devices emit makes your brain think that it’s daytime. That means iPads or tablets don’t make for great bedtime reading and you shouldn’t be catching up with your mates or the neighbourhood chat just before turning in. Similarly, try not to have a television set in your bedroom. If you find that reading does relax you, then find a good old fashioned book!
I hope that these relatively simple suggestions will get you back on the way to quality sleep at a time when we all need to find that all important peace of mind. Especially for those that have trouble sleeping, now’s the time to persevere. As with most things, it takes a bit of discipline to feel the benefits – but it is well worth it.