COVID-19 SPECIAL

Troubles drifting off at night? Here are some tips on having a good night's sleep

Avoid daytime naps. If you have to nap, limit it to 30 minutes or less.
Avoid daytime naps. If you have to nap, limit it to 30 minutes or less.PHOTO: ISTOCKPHOTO

SINGAPORE - Medical experts share a handful of tips that can get you a good night's sleep during this circuit breaker period.

What to do during the day

- Have a clear demarcation between work areas and non-work areas at home if you're telecommuting.

- Keep to the same work hours even if you're working from home.

- If you need to raise an unpleasant issue with a household member or co-worker, do it early in the day.

- Get some sunlight during the day by, for example, sitting beside a brightly lit window when you work.

- Get some exercise to expend excess energy and increase your sleep drive at night. Avoid working out too close to bedtime.

- Cut down on smoking, alcohol, and caffeinated products such as coffee, tea and cola drinks.

- Avoid daytime naps. If you have to nap, limit it to 30 minutes or less.

What to do at bedtime

- Keep to a regular sleep-wake schedule. Going to bed and waking up at the same time every day helps your body develop a regular body clock.

- Establish a 30-minute bedtime routine, such as reading a book and putting on some light music, to help your body wind down.

 

- Keep the bedroom dark, quiet and at a comfortable temperature near bedtime.

- Use the bed only for sleep and intimacy. Using it for other activities such as working or watching videos causes the brain to associate the bed with a state of wakefulness.

How to fight stress

- This period of uncertainty can cause stress for some people. Make time for relaxation and set aside time to do something you enjoy, like watching a movie online or listening to music.

- Limit consumption of Covid-19-related news if you find yourself worrying too much about the pandemic.