Can’t fall asleep in COVID19? Here’s why and what to do – according to a sleep expert.
If you are having more problems than ever falling or staying asleep, this article is for you.
As a sleep expert and guest writer for the LJ community, it’s a pleasure to bring you my 9+ years of academic qualifications to solve this very puzzling question for you, and share exactly what you need to know to sleep properly again.
First: why can’t you sleep during COVID19?
With a recent survey finding 60% were moderately or extremely anxious during COVID19 lockdown; and anxiety a leading cause of sleeplessness in itself; as a sleep expert the fact that you may be struggling to sleep properly is no surprise. Particularly for the LJ community, know that the research indicates women, young adults and parents with young children were suffering the worst anxiety – which I’m guessing is you.
And what can you do about it?
Fortunately, sleep doesn’t have to be a problem – if you’re supported with the right strategy. And exactly as I advise my private clients, who see improvements within a matter of days, I can recommend to you. So what is the ‘right strategy’? Look no further than my Signature 7 Step Bedtime Routine.
- Do my signature 7 step bedtime routine:
- Block out blue light: studies show blue light limits melatonin, the hormone to make you sleepy. Without sufficient melatonin, you’re left wide awake – even if it’s 11pm.
- Diffuse lavender: clinical trials have found it can lessen anxiety by 45% – akin to sleeping pills, which reduced anxiety by 46%.
- Have a ‘Goodnight Phone Alarm’: trigger yourself to get off your device with an alarm labelled “sleep better” – this also acts as a psychological cue, reminding you of your sleep goals.
- Have a shower: the drop in body temperature – by emerging from your shower to the bathroom – encourages the body to produce sleepiness hormone melatonin, research
- Have a sleep supplement and sleep tea. Look for a magnesium based sleep supplement, as it’s been found in academic studies to reduce anxiety by 31%.
- Listen to white noise: a recent study found white noise can reduce the time it takes you to fall asleep by 38%.
- Practice deep breathing: it activates the parasympathetic nervous system to help you feel calm, according to academic evidence.
The important thing is to do ALL the steps – not just one or two. Remember, sleep is meant to make you feel amazing, each and every night. So if that’s not happening, take stock and remedy it now – before another sleepless night passes.
Olivia Arezzolo – Sleep Expert
Olivia is a Sleep Expert (Bachelor of Social Science (Psychology); Certificate of Sleep Psychology,
Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV).
Featured on The Today Show, writing with Daily Mail, and former partnerships with global brands Sealy Posturepedic and Ikea, Olivia’s expertise is delivering straightforward, science based strategies to improve sleep.
Want more? Connect with Olivia @oliviaarezzolo