She Strengthens

Finding Peaceful Slumber in Turbulent Times

As I lay my head on the pillow, I’ve always been grateful for my ability to fall asleep quickly. However, this year brought a new reality – hours of staring at the ceiling, followed by fragmented sleep. I’m not alone in this struggle. The pandemic has disrupted daily life, causing anxiety, financial worries, and social isolation, making it difficult for many to get a good night’s rest.

Breaking the Cycle of Insomnia

The Sleep Foundation emphasizes the importance of strong sleep hygiene, which involves creating a sleep-conducive environment and establishing daily routines that promote consistent, uninterrupted sleep. By incorporating a few simple practices into your daily schedule and pre-bedtime routine, you can improve the quality of your rest.

1. Establish a Regular Schedule

Maintaining a daily routine is crucial in these uncertain times. Without the structure of commuting, socializing, and exercising, it’s easy to feel unmoored. Establishing a regular schedule of meal times, sleep-wake cycles, and exercise routines helps regulate your body’s internal clock.

2. Soak Up Natural Light

Exposure to sunlight is essential for regulating your internal clock. Spend time outside during the day, whether it’s sipping coffee, taking a walk, or simply sitting by an open window. This helps signal to your body that it’s time to be awake, making it easier to sleep at night.

3. Ditch Screens Before Bed

The artificial blue light from screens suppresses melatonin production, making it harder to fall asleep. Implement a “no-screen time” rule before bed, and instead opt for relaxing activities like reading, listening to music, or writing in a journal.

4. Breathe, Stretch, and Unwind

Deep breathing and stretching can work wonders for managing stress and anxiety. Engage in activities like yoga, meditation, or breathwork to help your body and mind relax. This intentional breathing practice can contribute significantly to unwinding before bed.

5. Create a Sleep-Conducive Environment

Transform your bedroom into a sleep sanctuary by opting for warm lighting, calming scents, and a comfortable atmosphere. Whether it’s through candles, essential oils, or cozy decor, create an environment that signals to your brain that it’s time to relax.

By incorporating these simple practices into your daily routine, you can improve the quality of your sleep and find peaceful slumber even in turbulent times.