With a new year comes hope after the start of a pandemic, fake news, contested elections, and protests. And those are only a segment of the news weighing on our minds as we enter 2021. When we are constantly bombarded on social media and a 24/7 news cycle, it can be easy to let it get to us. To sleep well at night, we need to find ways to manage what we cannot control.
“Unfortunately, a lot of the news we consume today isn’t so much reporting as it is a way of keeping people addicted to the news cycle,” says licensed psychologist, Logan Jones, PsyD.
A recent study concluded seven to nine hours of sleep rebuilds muscle more efficiently than those who receive less than seven hours of rest per night. Sleep strategies helped the study participants adjust their daily routine to sleep more and eat healthier, while maintaining a consistent workout routine.
Because of the pandemic, we need to acquire healthy eating and exercise routines to keep our immune system strong.
Exercise including yoga, meditation, or running can help unwind your anxiety and release the toxins clogging your mind and body. By pursuing the right mix of physical activity, a short 30 minutes creates the balance needed for a restful night and a clear conscience. For some, the start of the day works best to maintain a healthy glow.
A few morning tips for a healthy morning start include:
- Meditation, prayer or worship can kick-start your mind into a calm start.
- Making your bed may provide you the physical and visual peace for your bedroom.
- List what you are thankful for in a gratitude journal.
According to an article in Time, “more than half of Americans say the news causes them stress, and many report feeling anxiety, fatigue or sleep loss as a result, the survey shows.” During this same study, 1/10 adults checked news every hour while 20% reported “constantly” montoriting news either through trending headlines on social media or internet news searches.
When we are directly exposed to the news consistently, we need remedies to help us sleep well.
Melatonin supplements are a natural place many people start. As a hormone that is produced naturally by your body, it signals the brain that it is time to sleep. Melatonin levels naturally rise towards the end of the day with levels falling in the morning.
Melatonin has been proven in studies to increase the total amount of sleep time and reduce the time individuals fall asleep outside their normal sleep patterns; but it should not be a long-term solution to sleep ailments.
Many have heard of the natural wellness remedy of adding oils to the bedroom, but do not know where to begin. Just as different options aid the sense of smell, an oil lasts throughout the night enjoyed for you and your partner. Lavender is a good place to start.
For some, a prescription for insomnia or anxiety may be needed if sleep deprivation grows and recommended remedies do not work. By turning off the television and removing yourself from social media after dinner, your brain has a chance to recharge. It will also keep your news consumption during the daytime hours allowing your evening to be a time of rest and relaxation.
Jones states alarming news broadcasts due to the events surrounding a pandemic will have a negative impact on your mind and body even if you recognize it as background noise; the noise still reaches your psyche.
Your doctor may ask that you track your experiences with insomnia. What to track for your doctor in a journal will be helpful when you find yourself out of options and needing some expert help.
Start a sleep journal so you can bring this to your appointment.
- Wake up and bedtime
- The last time and meal you last ate
- The season and room temperature
- How tired you were at work
- The last drink you took (water, caffeine)
- Any medications you took
- Time of day and amount of exercise during the day
UC Davis Health recommends not utilizing your bedroom as your office or your bed as a workspace. You need separation from your work and your bed to add boundaries. Your mental health will thank you if you leave your bedroom as your resting space.
If you live in Alaska and want to see if a sleep study is right for you, contact The Alaska Sleep Clinic by clicking the link below for a free 10-minute phone call with a sleep educator who can help determine if a sleep study is necessary or if a consultation with our sleep specialist needs to be scheduled.
If your New Year’s resolution involves losing weight or otherwise improving your health and well-being, getting enough sleep could help you achieve your goal—and a whole lot more.
When we sleep better, we feel better. 2021 is here; so make a promise to yourself and your loved ones to live a healthier, longer life.
If you think you may have sleep apnea, don’t put off contacting your doctor or Alaska Sleep Clinic
