It is normal for prolonged confinement to change your body, but disruptions in your sleep habits can bring complications to your health. Learn how to fight it.
One of the most common disruptions that has happened during quarantine is people’s quality of sleep, as different factors resulting from confinement have modified their sleep habits, which increases the risk of suffering cardiovascular illnesses and can cause behavior disorders.
According to the Mayo Clinic, stress, anxiety and fear of losing your job are the main causes of sleep disruptions, mainly in women and people over 60. The following guidelines are recommended to help you balance the quality of your sleep and prevent future complications due to insomnia:
- Do not use your room as a place to work
- Learn how to meditate and listen to relaxing music before going to sleep
- Do not sleep for more or less than 6 to 8 hours
- Do at least one hour of physical activity per day
- Do not abuse medications to help you sleep
- Try not to take naps late in the afternoon
- Do not use your bed as a place to ponder negative thoughts or worries
- Avoid using cellphones and computers that radiate light before sleeping
- Only inform yourself of what is necessary about the pandemic, and do not start worrying about the future
- Maintain a healthy and light diet, especially at night
It is very important to learn to recognize which factor is causing sleep disruptions and act accordingly using the advice above, since insomnia can worsen chronic illnesses such as high blood pressure, asthma, and diabetes, as stated by the Sleep Research Institute.
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