Dealing with Covid-19 Anxiety to Get a Good Night’s Sleep

Last updated on July 6th, 2023 at 03:30 pm

The COVID-19 pandemic has increased anxiety in recent times. For those who suffer with obstructive sleep apnea (OSA), it is an added concern, as they may be more vulnerable to the virus. It is therefore important to ensure good night’s restorative sleep to help maintain the body’s immune system.

There are a number of ways to relax and get the recommended 7 to 8 hours every night. Here are a few tips:

• Keep to a schedule, going to bed and waking up at the same time each day. This includes weekends, too. You are looking to find your body’s natural cycle, so you may initially need to experiment with these times until you find what works for you.
• Ensure your bedroom environment encourages a good sleeping routine. Have the temperature at a comfortable level, use curtains which minimise light and make sure your mattress and bedding is comfortable. Try and keep pets out of the bedroom as their movement in the night can wake you.
• Engage in an activity which relaxes you just before you go to bed. This could be reading, meditation, a hot bath or listening to music, whichever works best for you.
• Ditch the electronics from your bedroom and stop using them elsewhere in the house at least 30 minutes before bed time. Cover up any digital displays in the bedroom which emit light, including clocks. You do not want to clock-watch when trying to fall asleep.
• Beware napping during the day. Although a power nap after lunch for 30 minutes can boost productivity, make sure you don’t nap later than 3 pm. Resist the urge to have an after-dinner nap in the evening. 
• Find something else to do instead to keep you occupied and mildly active, even if it’s washing dishes or doing the laundry. Or, get your body moving a little. Stand up and stretch, touch your toes, practice deep-breathing, or start the music and move to the tunes — have a little fun!
• Exercise can help reduce anxiety. Try and exercise earlier in the day if possible, but not within 3 to 4 hours before you go to bed. Even walking a few blocks every day will help you sleep at night.
• Watch what you eat and drink. Avoid caffeine, late meals, snacks and alcohol prior to bed time. Try not to drink much so you won’t need a bathroom break at night. Smokers should quit the habit, as nicotine can disrupt sleep patterns.
• Consult with your doctor about any potential issues from your medication. Sometimes medications contain stimulants and there may be an option to switch.

Anxiety levels will be higher at present due to covid-19, but these tips could help you receive the all-important restorative sleep required.

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