6 ways to sleep better during quarantine

By now, you may have experienced insomnia, and not just you, but your family and friends as well, because keeping a distance while locked at home has meant many changes in our routines, and going through a global pandemic adds a lot of stress to the situation.Not sleeping will not only leave you tired and drowsy the next day, but a good night’s sleep is essential to keep your immune defenses up. This is explained because sleep is an important regulator of the immune system, as necessary functions to maintain its balance take place during this time.Therefore, in addition to constantly washing your hands, wearing a mask when you go out, and all the other recommended hygiene behaviors to prevent illness, sleeping well should be another way to protect yourself against the coronavirus covid-19.That’s why we are providing you with these useful tips to help you relax and get a good rest, even during these stressful and uncertain times.1. Follow a routineAs a direct result of this pandemic, many people have experienced a radical change in their daily lives. Juggling work and family, or being on edge about the economy is not easy at all.But regardless of how this has affected you, maintaining a regular routine will help you sleep well; for example, if you are working from home, get up at the same time you would to go to the office and get dressed. You may only be going to the next room or the living room, but having the same sense of routine and normalcy will help you feel less disturbed.2. Avoid nappingIt seems that working from home makes your bed call out to you very frequently, but taking excessive naps could make you feel sleepier during the day, and this may in turn disrupt or interrupt a regular sleep routine.Having a normal sleep routine should help you get through the entire day, so instead of napping, use your healthy routine to wake up early, start doing things, and go to bed at a good hour.3. Exercise a littleExercise should be part of our daily lives, pandemic or not, because it is not only important for sleeping, but for many other body functions.Although social distancing and stay-at-home orders have limited us a bit, there are many ways to exercise effectively without leaving your home.Exercise is related to sleep for pathophysiological reasons, meaning it makes us feel more tired and also provides us with a beneficial sense of accomplishment before bedtime. However, it is best not to exercise a few hours before bedtime, as the stimulation from physical effort will make it harder to fall asleep.4. Be careful with your news consumptionOf course, we need to stay informed about what is happening in this very relevant time, but constantly consuming a 24/7 news cycle about the pandemic will likely increase anxiety and, consequently, affect your sleep.Pay attention and limit how many times a day you check your phone and how long you read pandemic-related news, and if possible, avoid consuming them before bedtime.5. Limit your exposure to blue lightStaring at a screen all day isn’t helpful when it comes time to try to sleep, so about an hour before you do, try to disconnect and avoid watching TV or being on your phone. It’s best to read a book or listen to music as entertainment before bed.6. Avoid excessive alcohol consumptionAlthough wine, beer, or cocktails have become a great ally to cope with these days and can help us feel relaxed enough to sleep, in reality, drinking excessively does not provide us with restorative sleep.Moreover, alcohol is not a healthy mechanism to deal with stress and anxiety, so you should try something like a tea or herbal infusion for bedtime.Do not stop following health recommendations, and hopefully, we will soon be hugging our loved ones and returning to the daily routines where we actually went out of the house.Take advantage of these light dinners so that falling asleep isn’t complicated:Carrot Tinga TostadasCauliflower Tacos al PastorPibil Mushrooms