4 Tips for Resting Well During the COVID-19 Pandemic

Right now, we are living in some troubling, uncertain times, and that can make it harder to settle down for a good night’s rest. A lack of sleep can end up weakening your immune system, meaning you (and consequently, the people around you) could be at a higher risk for COVID-19. Are stress and sleep apnea in Weatherford interrupting your slumber? Try following these 4 simple steps to help calm your mind and prepare your body for sleep.

1. Reduce Stress with Breathing Exercises

Stress often leads to insomnia, and that in turn can worsen the symptoms of anxiety (which might include irritability, feelings of being overwhelmed, and a general lack of energy). There are a few different ways to handle stress, but one common method is to practice breathing exercises throughout the day. Said exercises could be as simple as a series of slow, even inhales and exhales. You can also try the 4-7-8 technique (as in inhale for 4 seconds, hold breath for 7 seconds, and exhale for 8 seconds); this approach mimics the same breathing pattern as sleep onset, which helps nudge your body towards actual sleep.

2. Stop Using Electronics 90 Minutes Before Bed

The blue light that most electronics emit interferes with your brain’s ability to produce the hormones needed to control the sleep cycle. Wearing blue light-blocking glasses can be somewhat helpful, but it’s far more effective to just avoid using the computer or your cell phone for at least an hour and a half before you usually go to bed. Not only does this give your body a chance to make as much of the necessary hormones as it needs, but it also ensures that your mind won’t get worked up over a sudden urgent email or video that grabbed your attention.

3. Maintain a Healthy Sleep Schedule

Your body operates best when its sleep schedule is consistent and predictable. Consider the time you normally go to bed as well as the time you normally wake up; do your best to adhere to these times every night. It helps to avoid extra napping (as tempting as this might be when you’re stuck at home) since this has a tendency to affect your sleep cycle later at night.

4. Have Any Existing Sleep Disorders Treated

Having sleep apnea during a pandemic in Weatherford can be absolutely disastrous for both the quality of your rest and your overall health. Not only will you suffer the normal consequences of not getting enough sleep, but your risk of heart attacks and other cardiovascular conditions will be significantly higher as well. Talk to a dentist or sleep physician about having your sleep apnea diagnosed and treated before your health starts to significantly degenerate.

The key is to recognize when you’re not getting enough sleep and to take the appropriate steps as soon as possible. Protect your body from COVID-19 and other health issues by being proactive about your sleep!

About the Author

Since 2005, Dr. Deborah A. Romack has studied airway obstruction, sleep apnea, snoring, and upper airway resistance syndrome throughout many continuing education courses. She has kept herself up to date with the latest knowledge, technology, and equipment for identifying and treating sleep breathing disorders. If you have concerns about the quality of your sleep or have questions about seeking treatment during the COVID-19 pandemic, contact her practice, Weatherford Dental Sleep Medicine, through her website or by calling (817) 594-3806.