{"id":5400,"date":"2020-05-23T23:02:43","date_gmt":"2020-05-23T17:32:43","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=5400"},"modified":"2021-03-31T00:53:27","modified_gmt":"2021-03-30T19:23:27","slug":"how-to-get-a-good-nights-sleep-right-now","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/","title":{"rendered":"HOW TO GET A GOOD NIGHT\u2019S SLEEP RIGHT NOW"},"content":{"rendered":"\n<p>source:- thekitca<\/p>\n<p>\u201cDoesn\u2019t it feel like the zombie apocalypse?\u201d I recently asked my boyfriend. We were taking our daily sanity stroll when suddenly the sleep-deprived eyes peeking over surgical masks started to feel extra eerie. I may have even traumatized a small child in a window when I waved excitedly, forgetting a big black piece of fabric was covering half my face and I hadn\u2019t bothered with concealer. Honestly, the lack of concealer is probably what drove the poor thing to run. The insomnia has been brutal lately.<\/p>\n<p>I\u2019m certainly not alone. Everyone I speak to, from my grandmother to\u00a0Kaia Gerber, mentions how badly they\u2019ve been sleeping. That\u2019s because the current situation is a veritable perfect storm for sleeplessness, and that goes for\u00a0sassy 80-year-olds\u00a0and teen top models alike.\u00a0<\/p>\n<p>\u201cThe biggest issue is stress and anxiety: worrying about your health, worrying about your job, worrying about your finances,\u201d says Dr. Atul Khullar,\u00a0medical director at the Northern Alberta Sleep Clinic and\u00a0senior consultant at\u00a0Medsleep. Then there are the changes to your routine. \u201cBeing more restrained, not being able to get out as much, less light, less exercise, worse eating habits\u2014it\u2019s just a hurricane of things that can disrupt sleep.\u201d\u00a0<\/p>\n<p>While we can\u2019t control what\u2019s going on in the world, there are some things we can do to help rest our minds and bodies and get that much-needed shut-eye.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#MAKE_SLEEP_A_PRIORITY\" >MAKE SLEEP A PRIORITY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#STICK_TO_A_SCHEDULE\" >STICK TO A SCHEDULE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#MAKE_YOUR_BED_SACRED\" >MAKE YOUR BED SACRED<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#OPTIMIZE_YOUR_SLEEP_SPACE\" >OPTIMIZE YOUR SLEEP SPACE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#IMPLEMENT_A_BEDTIME_RITUAL\" >IMPLEMENT A BEDTIME RITUAL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/#GIVE_YOUR_BODY_A_BREAK\" >GIVE YOUR BODY A BREAK<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"MAKE_SLEEP_A_PRIORITY\"><\/span>MAKE SLEEP A PRIORITY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In our performance-obsessed culture,\u00a0rest is too often undervalued, but it\u2019s truly essential to our health. A chronic lack of sleep has been linked to a whole host of issues including heart disease, stroke, obesity and diabetes. \u201cThere are some studies showing that you\u2019re less likely to catch things, including the coronavirus, if you get proper sleep because sleep deprivation weakens your immune system, even in the short term,\u201d says Khullar. Poor sleep also hikes up stress hormones, which make it even harder to deal with everything going on on top of making us more testy and irritable. \u201cSleep is going to get your entire family in a better mood, in a better temperament,\u201d says Alanna McGinn, sleep expert and founder of the\u00a0Good Night Sleep Site. \u201cWe\u2019re all\u00a0stuck together, so we need to be as happy as we can.\u201d\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"STICK_TO_A_SCHEDULE\"><\/span>STICK TO A SCHEDULE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>With no commute or school run to worry about, it\u2019s tempting to sleep in more and pop out of bed mere minutes before you have to be online. And since you don\u2019t have to wake up so early, you might be going to bed later, too, falling into a Netflix black hole or buying overpriced throw cushions at midnight (just me?). But all of this can throw off your sleep as well as your energy levels throughout the day. \u201cA lot of people don\u2019t have the discipline to keep the structure, so we find people not keeping consistent bedtimes or sometimes napping excessively,\u201d says Khullar. For McGinn, the first step is setting an alarm. \u201cIt doesn\u2019t have to be as early as you would have woken up when you were going to work, but getting up at a more reasonable hour builds up more drive for sleep, which will help you fall asleep a lot better at night.\u201d Regular exercise, including sanity strolls, also helps with that on top of promoting a deeper, more restful sleep.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"MAKE_YOUR_BED_SACRED\"><\/span>MAKE YOUR BED SACRED<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Both experts are adamant your bed should be for sleep and sleep only. \u201cProtecting your sleep space provides a positive association between sleep and your bed,\u201d explains McGinn. \u201cNow, our bedrooms are becoming our home office and command centre, and that can make falling asleep even harder.\u201d What happens is your brain no longer equates being in bed with just sleeping, so you lose that signal to wind down. \u201cIf you start doing many other activities in bed, you can get very strong behavioural insomnia,\u201d warns Khullar. This is also why you shouldn\u2019t lie awake for long periods. \u201cWe should be sleeping 85 per cent of the time we\u2019re in bed, so if you are struggling with that it\u2019s okay to get out of bed for 10 to 15 minutes,\u201d says McGinn. \u201cDo a quiet activity\u2014don\u2019t turn on every light or check your email, but a quiet activity in low light like reading or doing a puzzle\u2014then get back into bed and try again.\u201d\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"OPTIMIZE_YOUR_SLEEP_SPACE\"><\/span>OPTIMIZE YOUR SLEEP SPACE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There are plenty of small tweaks that can make your bedroom more conducive to sleep, especially going into the warmer months. Mornings are getting brighter, so incorporating blackout drapes can help keep your room dark. There\u2019s also the matter of temperature. \u201cThe best sleeping temperature is usually a little cooler than people think\u2014between 16 and 19\u00b0C,\u201d says Khullar. McGinn suggests switching to more breathable bedding and moisture-wicking materials like bamboo, eucalyptus or linen. And if you sleep with a partner, don\u2019t be afraid to customize your side. \u201cYou don\u2019t need to have to have the same pillow, comforter and sheets,\u201d she says. Finally, pay attention to\u00a0how your room smells, too. Certain scents like lavender and chamomile have been shown to promote sleep, so don\u2019t discount those trendy diffusers and pillow sprays.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"IMPLEMENT_A_BEDTIME_RITUAL\"><\/span>IMPLEMENT A BEDTIME RITUAL<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Much like a toddler, I find a bath and book a surefire way to get me to sleep. That kind of pre-pillow quiet time is actually key to telling your brain you\u2019re about to go to bed, say the pros. \u201cIt can be 10 minutes or 40 minutes, but there should be some time where you don\u2019t do any other activities except prepare for bed,\u201d says Khullar. For McGinn, that means putting down devices and steering clear of all things stressful. \u201cWe need boundaries on what we\u2019re absorbing with the news and the scary stuff that we\u2019re bringing into our brains right before going to bed,\u201d she says. You also want to limit screen time in the evening as the artificial light confuses your internal clock. That\u2019s not to say all tech is bad, though. Things like\u00a0meditation\u00a0apps or relaxing podcasts can help get you into a calmer state.\u00a0<\/p>\n<h2><span class=\"ez-toc-section\" id=\"GIVE_YOUR_BODY_A_BREAK\"><\/span>GIVE YOUR BODY A BREAK<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Another important part of prepping for bed is what you put in your body. It\u2019s important to avoid big meals at least four hours before bed so that your body is focused on sleep and not digestion. \u201cA lot of people are turning more to carbs and desserts right now\u2014please tell me I\u2019m not the only one [<i>laughs<\/i>]\u2014and if your body is not used to that, it might have a harder time metabolizing it,\u201d says McGinn. She also suggests satisfying your sweet tooth earlier in the day rather than in the evening so that you\u2019re not hyped up on sugar. Then there is the question of alcohol, which many of us might be consuming a bit more regularly than in pre-isolation times. \u201cAlcohol is probably one of the worst things you can do for your sleep,\u201d says Khullar. \u201cIt can put you to sleep, but that effect wears off quickly, and the sleep it gives you is artificial and not restful. Long-term, it damages your ability to sleep.\u201d What about\u00a0weed? \u201cIf cannabis is helping you sleep, then maybe there\u2019s something else that you need to look at such as anxiety, depression or chronic pain,\u201d says Khullar. \u201cAs a general rule, we don\u2019t recommend people use anything to help them sleep without addressing it and getting assessed by a medical professional.\u201d Many sleep clinics are offering virtual consultations right now, so if you try all these tips and still find yourself tossing and turning, don\u2019t hesitate to reach out for help. From coping with the stress to staying healthy, you need your rest more than ever.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5401,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3448,3439,3454,3485,3458],"class_list":["post-5400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-experts-dr-sleep-charts-advise","tag-insomnia-difficulty-sleeping","tag-insomnia-symptoms-treatments","tag-meditation","tag-treatment-insomnia-improving-sleep-habits"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HOW TO GET A GOOD NIGHT\u2019S SLEEP RIGHT NOW - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/how-to-get-a-good-nights-sleep-right-now\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HOW TO GET A GOOD NIGHT\u2019S SLEEP RIGHT NOW - 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