Tina-try mo naman, eh.

Tina-try mo naman maging bigger person sa relationship pero ikaw pa rin ang masama.

Chour, Breaker!

Hugot ‘yarn?

What we mean is, tina-try mo naman matulog nang maaga pero nahihirapan ka nang i-fix ang sleeping schedule mo.

Baka may “coronasomnia” or “COVID-somnia” ka, narinig mo na ba ‘yun?

Sad to say, Breaker, na uso ito ngayon.

From the word itself CORONA or COVID, “This is the phenomenon that’s hit people all over the world as they experience insomnia linked to the stress of life during Covid-19,” sabi ni Bryan Lufkin of BBC in his article The ‘coronasomnia’ phenomenon keeping you from getting sleep.

Kasalanan talaga ng COVID-19 ‘to, eh. Chour!

Pero seriously, “If you’re having insomnia, you’re in good company – much of the world is, too. It’s a consequence of all the changes we’re experiencing in Covid,” Dr. Steven Altchuler said in BBC’s article.

Eh paano ba naman…

Before, may schedule or routine ka na sinusunod (gising -> commute -> work -> commute -> tulog) which is your cue na kapag nakauwi ka na sa bahay, relaxed ka na. Ngayon, nasa bahay ka na lang which causes disruption sa body clock mo.

Before,  nakaka-exercise ka pa kahit papaano dahil sa paglakad mo papuntang office at nasisinagan ka pa ng araw. Ngayon, mga halaman mo na lang ang pinapaarawan mo at lagi ka na lang nakaupo. Exercise and sunlight help you sleep better at night kasi.

Before, ‘pag uwi mo sa bahay ang laking relief kasi escape mo na ‘yun from the stress of work. Ngayon, hala siya… anong log off, log off? Mag-work ka diyan wantusawa kasi “nasa bahay ka lang naman.”

Aray q poh.

Lahat ng changes na ‘yan are contributing factors kaya ka nahihirapan matulog.

So, paano na ba?

Paano ka nga ba magbe-BreakThrough from your sleeping problems?

BreakThrough tip #1: I-schedule ang pagtulog

Kung naisasama ang panonood kay Park Seo-joon sa schedule, ganoon din sa pagtulog.

Tulad nga ng na-mention kanina, nasanay na kasi ang katawan mo sa structured routine mo pre-pandemic, perooo you can establish a new one.

“Try to keep a consistent bedtime and a consistent waketime no matter the day of the week,” sabi ni Michelle Drerup, PsyD, DBSM, sleep psychologist, in an article How the COVID-19 Pandemic Can Impact Your Sleep by Cleveland Clinic.

The struggle is real talaga to stick to your new schedule pero ang key dito is consistency and discipline hanggang sa ma-adapt ‘to ng body mo.

BreakThrough tip #2: I-distract ang sarili

‘Wag sa pag-scroll sa TikTok or pag-stalk sa ex mo, ah.

Kapag nagising ka in the middle of the night and you find yourself paikot-ikot sa kama just to try to get back to sleep, tumayo ka.

Tumayo ka tapos labas ka muna sa kwarto.

“If you haven’t fallen asleep after about 20 minutes, consider getting up and going to a different room. Distracting yourself, in the form of reading, calming yoga stretches or a relaxing hobby like knitting can help,” sabi ni Dr. Drerup.

BreakThrough tip #3: Iwasang mag-work sa bed

‘Yan! ‘Yaaann!

Guilty ka ba rito, Breaker?

Gets namin ‘yung nakakatamad factor kasi need mo pa tumayo eh within reach na lang naman ang laptop.

Pero kasi it signals a wrong message sa brain mo kaya ka nagkakaroon ng problem with sleep.

Eto oh sabi ni Angela Drake, a clinical health professor, by BBC.

“I don’t care how comfortable it is. Eventually, the brain pairs work with the bed – it’s a reinforcement kind of thing.”

Time to set up your own workspace kahit nasa bahay ka lang.

Check mo ‘tong 5 Points para sa iyong Work-From-Home Setup Ngayong Quarantine.

BreakThrough tip #4: I-manage ang stress

Baka kaya hindi ka maka-sleep because worries and fears keep you awake?

Hindi ka nag-iisa, Breaker.

Sabi nga ng HelpGuide in their article Sleep Problems During Coronavirus, “While sleep problems are common at the best of times, all the stress, worry, and turmoil created by this pandemic have made existing sleep difficulties even worse.”

Nagkakaroon ka na nga ng nightmare because of it.

Nakaka-tempt man mag-take ng sleeping pills pero huwag mong gawin, Breaker, kasi may possibility na maging dependent ka dito which will only make your insomnia worse.

Ayan ang ayaw naming mangyari.

Imbes na mag-rely ka sa temporary band aid, i-manage mo ang stress mo.

One technique na you can do is to practice relaxation technique.

“Incorporating a relaxation technique such as meditation, progressive muscle relaxation, or a breathing exercise into your bedtime routine can help relax and prepare you for sleep,” sabi ng HelpGuide in their article Sleep Problems During Coronavirus.

As you try to calm down and meditate, bakit hindi mo i-try i-meditate ang Word ni LORD?

Check mo ‘tong mga promise Niya for you.

Psalm 4:8 NIV, “In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety.”

Psalm 16:8 NIV, “I keep my eyes always on the Lord. With him at my right hand, I will not be shaken.”

Psalm 27:1 NIV, “The Lord is my light and my salvation—whom shall I fear? The Lord is the stronghold of my life—of whom shall I be afraid?”

BreakThrough tip #5: Isama sa schedule ang pag-connect with loved ones

Isa rin ‘to sa ways to manage your stress.

Baka need mo i-kuwento ‘yang bigat na nararamdaman mo sa iba, Breaker.

You’re not meant to carry your load alone so be connected, stay connected.

“Scheduling regular contact with those who matter most to you can improve your mood as well as your sleep,” sabi na ‘yan ng HelpGuide, ah.

Can’t think of anyone na makaka-kuwentuhan mo as of the moment?

Reach out to us by texting 0999-227-1927 or calling 0931-805-0802.

Ina-acknowledge rin namin ‘yung fact na you need to consult with a medical health professional, Breaker.

Sabi ni Lisa Artis, deputy CEO at the Sleep Charity sa UK, by BBC, “… if people don’t seek help when they start to suffer with their sleep, the chances are their sleep issues become a sleep disorder, i.e., insomnia, and unfortunately there isn’t a quick fix… It’s difficult to break habits that have formed.”

Uso na ngayon ang teleconsult with a doctor.

If need mo ng encouragement to do this, puwede mo rin kaming i-message sa iCanBreakThrough Facebook page or Instagram account or email us.

Pero. Pero. Pero.

Ang pinaka-important sa lahat…

There is Someone who’s willing na tulungan ka. Hindi ka pa nagsasalita, alam na Niya.

And that Someone is Jesus.

Sabi Niya sa ‘yo sa Matthew 11:28-30 MSG…

“Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”

‘Yan ang malupet na promise ni Jesus sa ‘yo, Breaker.

Do you want to know more about Him?

Click this and you’ll discover kung gaano ka ka-love ni Jesus and kung gaano Siya ka-willing to help you.