Coronavirus and sleep problems
The coronavirus pandemic, which has turned the world upside down and affected all aspects of our lives, including daily life, work habits and social interaction, and much more, has also increased sleep complaints. With the COVID-19 lockdown and the public instructed to stay at home, many of us are feeling anxious - and it is affecting our sleep. Asst. Prof. Yasemin Meral Öğütçü, Director of Psychological Research and Application Center, Izmir University of Economics (IUE), has tips for those who stay up all night. Asst. Prof. Öğütçü recommended, “Develop a sleep routine. Go to bed and get up around the same time every day. Do not watch TV or use a computer or smart phone in bed. If you have difficulty falling asleep, leave the bed, move to another room, and come back to bed when you feel sleepy again. Do not intensify the relationship between bed and insomnia.”
Asst. Prof. Yasemin Meral Öğütçü, IUE Director of Psychological Research and Application Center, reported that sleep disorders have increased lately. Indicating that anxiety triggered sleep problems, Asst. Prof. Öğütçü said, “When people are anxious, they usually brush it over with daily chores. However, in the nighttime, when we are alone with ourselves, negative thoughts may impact our sleep. We should remember that we can deal with sleep problems. Daily routine has changed for many of us; those, who do not have to go to work the next day, go to bed late and get up late. Poor sleep affects us mentally and psychologically and causes concentration problems and fatigue.”
TOO MUCH SLEEP MAKES YOU TIRED
Asst. Prof. Öğütçü, who pointed out the importance of developing a sleep routine foremost, said, “People, who have trouble sleeping, should go to bed and wake up at about the same time every day, even when they go to bed late. Too much sleep does not mean a good rest. If you can’t sleep, do not waste time in bed as it might intensify the relationship between bed and insomnia. Do not watch TV in bed or spend time on the phone. Your bed is for sleeping only. Do not work while in bed.”
EATING BEFORE BED
Asst. Prof. Yasemin Meral Öğütçü stated the following: “Avoid eating heavy meals in the evening, but do not go to bed on empty stomach as it might affect sleeping. Avoid smoking and consuming beverages with caffeine or alcohol 4-5 hours before going to bed. You may drink herbal tea or warm milk with honey. Any heavy physical activity and cardio after 6 p.m. may affect your sleep. Make sure your sleep area is not too warm. You should feel comfortable. Clear the air in your bedroom before you sleep. Getting sunlight when you wake up has positive impact on your mood and helps you develop a sleep routine.”
GOLDEN RULES OF SLEEP
1) Develop a sleep routine. Go to bed and wake up at about the same time every day, when you go to bed late.
2) Do not watch TV or use a smart phone in bed.
3) If you have difficulty falling asleep, leave the bed, move to another room, and come back to bed when you feel sleepy again. Do not intensify the relationship between bed and insomnia.
4) Avoid smoking and consuming beverages with caffeine or alcohol 4-5 hours before going to bed.
5) Any heavy physical activity and cardio after 6 p.m. may affect your sleep.
6) Avoid eating heavy meals in the evening.
7) Clear the air in your bedroom, make sure your sleep area is not too warm.
8) Get enough sunlight when you wake up. This will help you develop a sleep routine.
