NEVER has it been more important to get good-quality sleep, as disrupted sleep reduces the effectiveness of our immune system.
The good news is that 62 per cent of us are getting just as much sleep, if not more, than before the lockdown began, according to a recent study from King’s College London.
But that still leaves 38 per cent of people experiencing disturbed sleep.
Here are a few ways to help you achieve better shut-eye during lockdown.
Sit by a window first thing
Our bodies need bright natural light to synch it with the natural light/dark cycle, leading to better sleep and robust immunity.
With self-isolation, many of us will not be getting enough natural light to achieve this, as the levels of artificial light we experience in the home are not bright enough to register with the special receptors in the eye that play a key role in this process.
If you are unable to spend any time outside, get as close to the window as possible, especially in the early morning, for at least 30 minutes.
Think about taking vitamin D
If you’re not getting much natural light, your body also won’t be able to synthesise vitamin D, which is made by the skin in response to natural light.
Vitamin D is needed to keep bones, teeth and muscles healthy, and there is also some evidence to suggest that a deficiency is associated with a higher risk of sleep disorders.
Ultraviolet (UV) light (specifically UV-B) from sunlight helps us make vitamin D in our skin, but window glass blocks most UV-B light, so sitting by the window won’t help with vitamin D production. If you can’t get outside, consider taking vitamin D supplements.
Exercise outside daily
The exercise itself, and the exposure to bright light, will both aid relaxation and help regulate the body clock.
Don’t stay up all night watching box sets
Maintain a daily routine, getting up and going to bed at the same reasonable time. This has been shown overwhelmingly to help you get good sleep. And good sleep not only helps your immune response, it also improves problem-solving, mood, empathy and your sense of humour!
Watch your alcohol intake
There have been reports that although about 6 per cent of people have stopped drinking alcohol, 21 per cent have been drinking more since the lockdown began. Too much alcohol can badly disrupt sleep and reduce immunity. It has been linked with reduced activity of immune cells in the lungs, and reduces the number and function of B-lymphocytes and T-Cells that help us fight off infection.
Call your parents or other relatives who are on their own
The sudden loss of regular social contact, particularly in older people, can increase stress. If you have elderly family, friends or neighbours, call them regularly and ask them gently what time they went to bed, what time they ate and if they have spent time outside. These conversations will help reduce feelings of isolation, worry and stress, and at the same time remind the individual to maintain a daily structure.
Don’t follow the news in bed
Even during normal times, smartphones by the bed can be a problem for sleep. Leave your mobile in another room and use sleep as a time to isolate yourself from the latest sadness of the pandemic.
Separate work and free time
With so many of us working at home, it is critical to ensure that we take time to relax.
For many, the vacuum created by all those cancelled meetings or trips has sucked in endless virtual meetings and we are stuck looking at a screen all day – even more than normal. So get the balance right between virtual meetings, actual work and time doing what you enjoy: listening to music, reading or whatever. All this will help you sleep better.
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