If you’ve been having a hard time getting to sleep or staying asleep lately, you are not alone. Stress and anxiety can impact sleep quality and with so much uncertainty in the world, many of us are noticing the effects on our physical, emotional, and mental health.
Something else that is making an impact? Our phones. In a recent study, 70% of smartphone users worldwide reported that they are using their phones more than usual as a direct result of the coronavirus outbreak. We know that the blue light from our phones decreases the production of melatonin, a naturally occurring hormone that helps us fall asleep.
A Cyclical Problem
Sleep issues create a cyclical problem because not getting enough sleep can weaken our immune system. When we feel sick or drained, our stress and anxiety are harder to manage. Then, our sleep is impacted further.
These days, we have to do everything we can to strengthen our immune system. We want to give our bodies the best chance to fight off viruses (including the coronavirus) or bounce back more quickly if we do end up contracting one.
Some Tips to Help
If you’ve been having trouble sleeping, try some of these tried-and-true tips to get to sleep easier and stay asleep longer;
• Start a New Nighttime Routine: Try 10 minutes of yoga or deep breathing before heading to bed.
• No Phones Allowed: Instead of scrolling on your phone, try reading a chapter of a book before bed.
• Avoid Naps: If you need a nap, limit it to 30 minutes so you don’t throw off your sleep schedule.
• Body Scan: Close your eyes and slowly clench and release each muscle, from your face down to your feet.
• Soothing Sounds: There are apps and podcasts dedicated to helping people fall asleep. Try one out!
• Talk to Someone: If the stress or anxiety feels overwhelming, consider speaking with your doctor.
Of course, we know that sleep is important but the last thing we want is for your sleep issues to cause you even more stress and anxiety. Do your best to create an environment and healthy habits that are conducive to good sleep, but also understand that there’s only so much you can control.
As always, we are here for you. Our doors are open 365 days a year with flexible, extended hours to accommodate your schedule. We are still seeing patients for preventative care, including children. Give us a call at (801) 567-9780 to schedule an in-person or telemedicine appointment with us!