Good Night?
Hey, all!
One of the things that we have discussed during our Facebook Live sessions is how the stress of this current Covid-19 environment has created challenges with getting a good night of sleep. I have been getting in bed around 10, and not falling asleep until 2 or 3 am. One night, I was up until 5 am, and I am still not happy about that one! I went on Facebook, and all of you were up too! When I do fall asleep, the quality is compromised. I have questionable dreams and wake up often. This truly causes additional stress during the day that I cannot afford!
Through discussions and research, I know I am not alone. Have you been having challenges with getting quality sleep? If so, here are a few causes and suggested solutions.
Depression and Isolation: If you have a pre-existing diagnosis of depression, the randomness and severity of this situation can increase feelings of sadness and anxiety. For those that are extroverts, the isolation that can be created from sheltering in place can cause additional feelings of grief.
Work and Family Stress - Let me be the first to say that Zoom can be challenging if you’re not used to it! It is a necessary tool in many situations, but security issues, unnecessary meetings, and the requirement to get fancy from the waist up for something that could be accomplished in an email can be problematic. If you have kids at home, congratulations, you’re now a teacher too! Managing both of these full-time responsibilities with part-time sanity can be a challenge. I get it!
Screen Time - Our water cooler, social calendar, and center of engagement is now primarily centered around social media. The need for human connection is fundamental, but the light from our devices is scientifically proven to have a detrimental effect on sleep. Pick a time at least one hour prior to bedtime to power down.
If these are some of our main challenges, how do we manage them effectively enough to get better sleep? Here are some strategies that I have used, along with some that have worked for members of our community. I can’t vouch for them all, but here they are:
Turn off the news! I don’t watch it after 5. It ruins me for the rest of the day, and I cannot afford that level of negativity. I stopped watching the presidential press conferences some time ago because my lie detector exploded. Even though I’m not in New York, Governor Cuomo’s update was more informative and earlier in the day. Switch to something that is more in alignment with the energy you desire to take you into a restful sleep. As much as we may like The First 48 or Law and Order SVU, watch them earlier.
Use relaxation techniques. Take full breaths that fill up your lungs. blow them out. Repeat. This can help calm you down, which reduces stress and increases circulation. I take 3 full cleansing breaths once I lie down, and it has been helpful! Some use yoga, a candlelit room, or certain scents to help them relax. I can vouch for lavender and vanilla essential oils. They are helpful to me, so I have a linen spray with both of them that I spray on my pillows at night. I’m developing a product line right now that has this in the lineup. If you are interested, let me know! info@jenniferbridgeforth.com
Melatonin. Fast Company magazine states: Melatonin is the hormone that is responsible for sleepiness. Our bodies naturally produce melatonin when it starts to get dark. But modern life has created lots of interruptions to that production cycle, whether it’s the artificial lights in our home or the blue lights of all our screens. There are ways to increase melatonin, including drinking an 8 oz glass of melatonin-rich tart cherry juice an hour or two before bedtime. You can also use over-the-counter melatonin in pill form but check with your healthcare provider as to whether this is recommended for you. I have used melatonin before and it worked very well! I used it for a while and it became less effective. I am on a break from it currently, but I will use it again!
Daylight! This may seem obvious, but natural light helps our sleeping patterns by regulating our circadian rhythm. If you are sheltering in a place that doesn’t get a lot of natural light, grab some! Go near a window and relax, sit in your enclosed yard, on your stoop, or anywhere safe and socially distanced that will allow you to get some light. Without it, depression and sleep disturbances can kick in.
Cocktails and Cannabis. Yup, we’re going there! Look, regardless of how you may personally feel about liquor and the “devil’s lettuce”, my tribe has commented on its effects. I’m sharing, so don’t shoot the messenger! We’re in a pandemic, so my judgment threshold is quite low. Liquor can have a calming effect but it can also function as a depressant. Many experts support it in moderation but make your happy hour earlier, so it doesn’t affect your sleep. If you live in or near a state with legalized cannabis, the dispensaries are usually open during this time for medicinal reasons. They have toll free numbers that can assist you with recommendations on an oil, tincture, or flower that can assist with your sleep challenges, anxiety, or pain. All items aren’t created equal, nor are they all developed to get you “high”. Research what may be best for you.
I hope these items are helpful! Feel free to comment or email me at info@jenniferbridgeforth with any ideas or feedback you may have. Also, feel free to join me for Motivational Moments on Thursday - Saturday at 6:30 pm CST at facebook.com/askjenniferb. Take care of yourself, and see you soon!