10 Things that Improve Sleep, Reduce Coronavirus Anxiety by Parade


10 Things that Improve Sleep, Reduce Coronavirus Anxiety by Parade

Parade Magazine’s Kelli Acciardo included Cariloha bamboo bedding in her recent article “Why Can’t I Sleep? Coronavirus Anxiety is Real, But Here are 10 Things That Will Help.” She mentions how bamboo charcoal memory foam helps wick away moisture and repel odors, toxins and dust mites. These pillows don’t lose their shape once your head hits them and they provide greater temperature control. Parade is a lifestyle magazine and website covering the latest in entertainment, food, culture, beauty and more reaching over 791,000 unique monthly visitors.

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Why Can’t I Sleep? Coronavirus Anxiety is Real, But Here are 10 Things That Will Help

By Kelli Acciardo

If you’re having trouble sleeping these days, you’re 100% not alone. We’re all feeling the Coronavirus side effects (sick or not) and lack of sleep is right up there with irritability and general quarantine blues. Even if you can actually doze off, chances are you still wake up several times throughout the night and wonder: Why can’t I sleep? Then it can take even longer to lure yourself back to dreamland—especially if you start checking your phone. Hi, guilty.

To help with this issue that plagues 35% of adults on the regular, we asked a few experts their tried-and-true tips for falling asleep—and staying asleep. Getting the recommended 7-8 hours of zzz’s has a lot to do with your pre-bed routine, it turns out. That’s where essential oils for sleep can be beneficial, along with melatonin and magnesium supplements. There’s even a sleep bracelet that promises to improve your slumber and yes, we’re hooked.

Between warm baths before bed and setting your bedroom to an optimal temp, to using an amber reading lamp to minimize blue light exposure, here are 10 things you can do for better sleep, along with products for a good night’s rest.

1. Take a warm shower or bath before bed.

According to NYC-based neuropsychologist Dr. Sanam Hafeez, warm showers or baths relax muscles, clear sinus passages—even destress the mind. “Feeling fresh right before bed can also help you when winding down for the night,” she explains.

2. Get ready for the next day.

Even if you’re WFH, getting your wardrobe, lunches, and morning to-do list organized prior to bed will keep your mind from wandering all night about what you need to do the next day and how much time you have to do it. “It’s a great way to reduce logistical anxiety throughout the night and when you wake up,” says Hafeez.

3. Dim the lights.

Haven’t gotten on board with light dimmers? Now’s the time. Hafeez suggests phasing into dimmer lighting as it comes closer to bedtime to give your eyes and brain the opportunity to acclimate to the sense that it’ll soon be time to rest. “Harsh blue light and overexposed lamps can keep your eyes alert and delay drowsiness for bed,” she adds.

4. Use the bathroom before going to sleep.

One of the major issues with sleep is interruption, so take a tip from Hafeez’s pre-made manual and go before you hit the hay. “If you do not have a chronic overactive bladder condition, going to the bathroom prior to bed can help prime you for a restful night without bathroom breaks.”

5. Set your bedroom temperature to 70 degrees.

Expert opinion on the best sleeping temperatures vary, but Hafeez says optimal temperature settings usually fall between 68 and 72 degrees. “Set your unit to what makes you comfortable within that range—it will help you cozy up to your bed.”

6. Don’t go to bed until you feel sleepy.

“Going to bed too early leads to anxiety and frustration, which can trigger insomnia,” says NYC Sleep Doctor Janet Kennedy. So don’t go to bed until you’re actually tired, but get up at the same time every day.

7. Don’t drive when you are sleep deprived.

“Drowsy driving causes 100,000 crashes per year, which is why I teamed up with Super 8 by Wyndham on their #JourneySafe campaign to raise awareness,” says Kennedy.

8. Power down.

Kennedy suggests turning off phones, laptops and handheld screens at least one hour before bed, to allow the brain to transition away from the day’s activity. And if you’re used to reading before bed, consider using an amber reading lamp to minimize blue light exposure.

9. If you wake up, journal until you fall back asleep.

“It’s normal to wake up during the night—everyone does it even if they aren’t aware of it,” explains Kennedy. “But if it’s taking more than 15-20 minutes to doze off again, get up and do something to distract yourself (like reading, coloring, or sudoku).” Taking the pressure off of returning to sleep can speed up the process.

10. Don’t snooze the alarm.

Instead, Kennedy advises setting the alarm for the time you really must get up. “Getting 10-minute increments of extra sleep can leave you feeling groggy and it can make it harder to fall asleep when you want to the next night.”

Products That Help With Better Sleep:

Cariloha Bamboo Pillows, $89-129: Designed with bamboo charcoal memory foam to wick away moisture and repel odors, toxins and dust mites, these pillows don’t loose their shape once your hit heads them and they provide greater temperature control. They also make a Weighted Bamboo Blanket and Bamboo Sheets to keep things cool and comfy.

Read more from Parade here.