Whether you are front-line medical worker facing the brunt of the impact of COVID-19, a leader of an organization struggling to maintain business operations, or an employee – working or not – there is a good chance you have experienced the occasional restless night.

Millions of people suffered from insomnia before the stay-at-home orders began. Unfortunately, the pandemic created a host of new challenges even for people who never had trouble sleeping before. Below are some factors affecting our ability to get restful sleep these days.

Obstacles to Getting a Good Night’s Sleep During a Pandemic

• Disruption of daily life – adjusting to a new home/work schedule, being stuck at home, social distancing and face covering requirements, more (or less) work responsibilities
• Anxiety – fear of catching the virus or a loved one getting sick, stress over one’s own financial situation or the economy in general, worrying about how long it will last and wondering how we will recover
• Increased Family Stress – children being home and needing assistance with online classwork, canceled vacations, isolation from friends and family
• Too Much Screen Time – checking news updates, attending video conferences, binge-watching TV, putting in extra hours at work on the computer
• Stress – persistent headaches, digestive problems, memory lapses

Sleep is important, especially during a pandemic. It can strengthen your body’s immune system, improve brain function, and even enhance your mood. Below are some guidelines on how to improve your ability to sleep during the COVID-19 outbreak. Give them a try and enjoy more ZZZzzzs. 

Tips for Better Sleep

• Establish a routine where you wake up, wind down, and go to bed at regular times each day
• Use your bed for sleeping – not working or streaming TV shows
• Spend time outside in natural light each day – open windows and blinds to let light in
• Avoid daytime naps (short power naps are OK)
• Exercise regularly
• Monitor your screen time – avoid spending too much time on social media or news outlets
• Avoid caffeine and alcohol before bedtime
• Talk to your doctor if lack of sleep is disrupting your health in any way

Take care of yourself! You are worth it.

Visit the SleepFoundation.org to read more Sleep Guidelines During the COVID-19 Pandemic