Conquering Sleep Troubles While In Quarantine

Have you noticed that you are feeling tired more often lately? Do you finally have time for eight hours of sleep and still find yourself wanting a nap in the afternoon? It’s not uncommon at this time for people to find themselves tired and unmotivated while staying at home. Sleep is incredibly important to healthy living, and yet many of us aren’t getting a truly decent night of sleep while worries and stresses keep us awake. Here are a few factors that may be affecting the quality of your sleep these days:

Lack of sunlight

Our bodies are regulated by a 24-hour system of light and dark, and most mornings we get a regular dose of sunshine that boosts our energy and keeps us going throughout the day. With all of us staying inside more than normal, we aren’t regularly resetting our internal clocks. Try sitting near a window while working and get outside early in the day for 15-20 minutes.

Reduced physical activity

Research on physical activity and sleep suggests that less vigorous but consistent physical activity is a good predictor of longer and deeper sleep. If you don’t feel comfortable going outside for a walk, there are a lot of at-home exercise programs freely available online right now.

Repetitive thoughts

You may have gone to bed by 10pm, but now you are laying there with eyes wide open and thoughts running through your head. Taking time throughout the day to do some brainstorming on long-term and short-term plans, writing in a gratitude journal before the end of the night, or practicing relaxation and meditation techniques can help calm your mind before turning the lights out.

Bedroom vs. office

Many of us have had to restructure our space to accommodate for a new work-at-home life, which in some cases turns our sleeping space into office space. This melding of boundaries can keep your brain in work mode long into the night, so it is important to set up clear separation between the two.

Here are some more tips for getting better sleep:

  1. Create a sleep schedule.
  2. Limit screen time at night.
  3. Find time for you.
  4. Minimize naps.
  5. Try breathing exercises.
  6. Enhance your sleep environment.
  7. Gain control over stress.
  8. Structure your daytime schedule.

Are stress and repetitive thoughts keeping you up at night?

The Therapy Centre has skilled Psychologists, Social Workers and Psychotherapists who effectively treat a variety of issues that may arise from the COVID-19 situation including anxiety, stress, fears, health anxiety, issues related to isolation and loneliness, how to manage uncertainty and how to increase ones tolerance for the unknown.

At The Therapy Centre we are now offering Telehealth services including secure phone sessions and videoconferencing.

Our offices are located at 2525 Old Bronte Road in Oakville and 849 Upper Wentworth Street in Hamilton-just minutes from the QEW and easily accessible from Peel Region, Halton Region, Halton Hills, Stoney Creek and Niagara Region.


You might also enjoy:

Dealing With Insomnia
Dealing With Overwhelming Feelings
The Benefits of Journaling on Mental Health