The coronavirus outbreak that has left the world scrambling for answers has also reinforced the important role sleep plays in building our immune systems.
In short: Making sure we consistently get a good night’s sleep is one of the best ways we can improve our immunity and defend against viruses. Sleep is a natural immune booster.
As a mattress company, here at Drumi we understand the importance of a good night’s sleep and have always strived to help our customers “sleep like they’re on vacation,” but how can we sleep better when we’re worried all the time? We’ve all been there: lying in bed after a long day, tired yet wide-awake. Our mind is racing. Perhaps we’re worrying about work or have been watching too much news. As Arianna Huffington said in our favorite book The Sleep Revolution, “By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away.”
Here are 4 tips of what you can do before you go to bed to get a more restful night’s sleep and help you maintain your mental wellness during the COVID-19 pandemic.
Work It:
Take a moment to decompress from the day and then power down. Self-care is the active process of acknowledging and tending to your personal needs and includes practices that invest in your general wellness. This can include preventative measures such as eating nutritious foods, staying active, and getting adequate rest. Doing a few relaxing yoga stretches can help put your body at ease while meditation has been proven to reduce anxiety. Looking to break more of a sweat? As long as your workout session is about three hours before you go to bed you should be fine. People who exercise regularly also tend to have an easier time getting enough sleep.
Not sure where to start? In Arianna Huffington’s book the Sleep revolution, she recommends “Body Balance” Meditation by John-Roger. In this meditation, John-Roger guides you to release any tensions, pains, or stuck energy from the day through an exercise in progressive relaxation. Once your body is relaxed, you’ll imagine yourself being transformed by a healing white light, which will help you drift off to sleep.
Step Away From Your Phone:
Bright lights tell your biological clock that it’s time to wake up, potentially throwing off your sleep cycle and messing up the overall quality of your sleep. Calming an already-stirred up mind can be challenging, so implementing some calming practices before you even get into bed can go a long way. For starters, step away from your phone. Blue light — the kind that’s emitted by your phone and your laptop — can inhibit your body’s natural melatonin production. So, stop looking at your phone an hour or two before bedtime and let that hormone lull you to sleep. Also consider limiting your time on social media and reading the news. Limit the amount of time you spend reading or watching things which aren’t making you feel better. Perhaps decide on a specific time to check in with the news
Cool off :
Studies have shown that our bodies are best at falling asleep when we’re within a narrow temperature range: between 65 and 72 degrees Fahrenheit. Adding a little humidity to the room can also help. The ideal humidity is between 30% and 40%, so start using a humidifier to regulate the air in your room.
Keep it Cozy :
Between a dip in performance, increased anxiety and even obesity, there are a number of alarming reasons why sleep deprivation is terrible for you. It seems obvious, but is often overlooked: Your mattress, pillows, sheets and even pajamas are a big part of how well you sleep. If you share a bed with a restless sleeper or tend to have night’s sweats, a hybrid mattress might be right for you. It combines the “best of both worlds” approach of a foam and inner-spring mattress by minimizing motion transfer and increasing air flow so you can sleep cool and cozy all night long. What makes a quality mattress is its durability, support, and comfort level.
In a nutshell, sleep is part of the answer to boosting your immunity and keeping your anxiety in check to have a more restful night.