Tama na kasi ang kakaisip sa kanya. Kaya ‘di makatulog sa gabi, eh.
Pinapatawa ka lang. Pero seriously, this pandemic messed up a lot of people’s sleep kaya you’re not alone.
“Stress, combined with a change in routine, can wreak havoc in sleep,” sabi ni Dr. Beth Malow in an article How to overcome insomnia, bad sleep habits during the COVID-19 pandemic by ClarksvilleNow.com.
“We are going to bed and waking up at irregular times and looking at our phones and TV late at night (which interferes with sleep),” she explained.
Relate much ba?
Here are 3 tips for you to sleep better at night.
1. Too much K-drama at night is bad.
Kung inaabot ka hanggang 4am to finish the whole series or play COD ng tropa mo, hindi naman sa KJ, pero ang problem kasi is the blue light na nanggagaling sa phone or laptop mo.
“The blue light produced by electronic devices, such as mobile phones, tablets, and computers, has been found to interfere with the body’s natural sleep-promoting processes,” says SleepFoundation.org in their article Sleep Guidelines During the COVID-19 Pandemic.
It is advised na iwasan ang pag-gamit ng phone an hour before ka matulog. If need mo gamitin, don’t forget to switch it to night-shift.
Eto pa. Pagka-gising mo sa umaga, magpa-araw ka, ha? Contrary to the blue light, “Bright light actually helps to align healthy sleep-wake cycles,” Dr. Mike Dow said in his article 5 ways to get restful sleep during a pandemic, according to a sleep expert in Business Insider.
Kung hindi mo bet lumabas, buksan mo na lang ‘yung window mo tapos doon ka magpa-araw.
Baka iniisip mo, “Eh hapon na nga ako nagigising!” Chill ka lang.
Here’s the next tip.
2. Establish a regular sleep-wake schedule and stick to it.
So, messed up na nga ang sleeping routine mo since the quarantine, right?
What you need to do now is to fix it by scheduling your wake-up time, mag-alarm ka kahit sa bahay ka lang, sabi ng SleepFoundation.org in their same article.
Next, bago ka mag-sleep, relax. Meaning mag-stretch ka, pray, or magbasa saglit kasama nang iba mo pang-rituals bago matulog.
Lastly, set your bedtime and commit to it.
Setting your bedtime feature sa phone mo is helpful. Kung waley ka pa nito, you can download bedtime app. You can also track your sleep with this so recommended talaga ‘to.
“Don’t spend more than 20 minutes tossing and turning. Instead, get out of bed and do something relaxing in very low light, and then head back to bed to try to fall asleep,” they said.
Try to fix your bed and change your sheets from time to time because makakatulong ito to set your mood for sleep.
Oh! Hindi po nga tina-try ayaw mo na agad. Try mo muna, okay?
3. Don’t be too hard on yourself.
You might find yourself waking up in the middle of the night and THAT’S OKAY.
Stressful talaga kung gusto mo lang naman ay makatulog nang maayos pero hindi ka talaga makatulog.
Pero imbis na i-stress ang sarili, sabi ni Dr. Beth, “Use that middle-of-the-night time to meditate or write down thoughts in a journal. Take some deep breaths and repeat positive affirmations. White noise can be helpful.”
Disclaimer lang ha. Consistency is key in here. Keep doing these tips until mag-stabilize ang sleep mo, okay?
If you are having coronavirus anxiety, we can help you. May article kami dedicated for you kasi special ka. Naks!
‘Wag na solohin ang problema, okay?
Whatever worries na nafi-feel mo today that maybe causing you to be sleepless, we want you to know na pwede kang mag-reach out sa amin.
Text mo lang kami sa 0999-227-1927 or call 8-737-0-777.