Before the emergence of the coronavirus, millions of people across the planet were experiencing insomnia problems, which unfortunately the pandemic worsened.

At the same time, COVID has brought unexpected changes to our daily lives, such as prolonged lockdowns, a sense of uncertainty, intense stress, a lack of human contact and, above all, fear for our health and that of our loved ones.

As can be seen, these changes were capable of affecting the sleep quality of a new, large percentage of people who until recently did not have such problems.

So whether you're a chronic insomniac or you've just gotten a new bout of insomnia during the coronavirus pandemic, don't despair. In this article, we'll break down 7 essential steps that will help you sleep better during quarantine and take control of this difficult time in your life.

Let's start right away!

1. Create a sleep routine that you will stick to every day

Establishing a routine can make your sleep easier by creating a sense of normalcy, even in this abnormal period we are living in.

It's easier for the brain and body to adapt to a consistent sleep schedule. That's why experts have been recommending for decades that we have a consistent sleep schedule, with as little variation as possible.

So what should your sleep routine include?

1. A consistent wake-up time: it is important to wake up at the same time every day, no matter how difficult it may seem.
2. A period of time dedicated to mental preparation for sleep: This time should be away from screens and electronic devices. Relax your mind and body by drinking a cup of tea (without caffeine), reading an easy book, doing stretching, meditation, or taking a warm bath. Given the intense stress that the pandemic can cause, it would be a good idea to give yourself extra time to calm down.
3. A consistent bedtime: Choose a consistent time to lie down, turn off the lights, and go to sleep. If you need a book to fall asleep, no problem, just try to have a consistent bedtime every night. And for goodness sake! No phones or Instagram in bed!

Additionally, it's a good idea to incorporate some consistent actions into your day that you will do at the same time every day, so that they send a "message" to your body that bedtime is approaching.

Some of these actions that you could add to your routine are:

• Eat at specific times of the day
• Exercise at specific times of the day

2. Limit the use of your bed to sleep and sex only

Sleep consultants emphasize the importance of creating a connection in your mind between bed and sleep. Only sleep and sex are allowed in bed.

This means that if you work from home, you should stop working from bed (if you do). In addition to being counterproductive, it's also a habit that doesn't help with insomnia at all. Also, avoid watching TV or Netflix on your laptop.

Prosleep Tip #1: If you can't fall asleep, don't waste more than 20 minutes trying. Get out of bed and go to another room in the house - with dim lighting - and find something relaxing to do until you feel sleepy and go back to bed.

Prosleep Tip 2: Change your sheets often, dust your pillows, and make your bed so it's always fresh and ready to welcome you! If you're thinking about getting a natural sleep aid, like the Prosleep Gravity blanket , to upgrade your sleep, now would be a good time to do so.

3. Get out in the sun!

Sun exposure affects melatonin, the hormone that helps us sleep. Melatonin production is stimulated by darkness and blocked by light, which is why we naturally wake up at dawn and sleep at night.

So, if we are indoors all day and the sun is shining on us, then our brain will not distinguish when it is time to sleep so that it can produce this specific hormone and we will not be in a particular mood for sleep as our circadian rhythm, or biological "clock", will be confused.

Prosleep Tip #1: Try to get outside and see the sun as much as possible, even if it's not sunny. Natural light has a positive effect on your circadian rhythm.

Prosleep Tip #2: When you stay at home all day, it would be a good idea to open all the windows and curtains to let in natural light and fresh air to refresh the environment.

Prosleep Tip #3: Reduce your exposure to blue light, especially before bed. Blue light is emitted by electronic devices (mobile phones, laptops, tablets, televisions) and can cause disruptions to the biological clock as it affects the production of melatonin, the sleep hormone. It would be a good idea to avoid exposure to blue light for at least an hour before going to bed and of course, you can set your devices to reduce or filter the blue light they emit.

Watch the video below to see how blue light affects your sleep.

4. Avoid napping

When you're at home all day, it's easy to get carried away and take a nap after lunch. There's nothing wrong with napping, quite the opposite, but in this case, when we're talking about a life in quarantine, it could cause complications with your night's sleep.

Here are some tips to better control your afternoon nap during quarantine:

Prosleep Tip #1: Opt for a light meal at noon. In addition to helping you stay in shape and energized throughout the day, a light meal will also reduce your chances of feeling sleepy. Avoid sugar, carbohydrates, and fatty foods.

Prosleep Tip #2: If you feel tired and want to take a nap during the day, do it! Just do it with a plan so that you don't lose your energy. According to research, a power nap should last 10 to 20 minutes.

Prosleep Tip #3: Just before you lie down for your afternoon nap, drink a cup of coffee. It may sound like an oxymoron, but you'll find that caffeine combined with a 15-minute nap will give your energy a boost. That's because that 15-minute window is about the time it takes for caffeine to take effect in your body. Try it!

5. Exercise daily

It's easy to put off exercising when there are so many bigger issues around you, like the coronavirus pandemic. However, it's been proven that regular exercise has countless benefits for your health and, of course, your sleep.

It is certain that you can find some time during the day to take a walk, go for a run or go for a bike ride. Whatever you choose will be beneficial as it will help you consume the accumulated energy you have inside you, it will reduce the levels of cortisol in your body which is responsible for stress and you will feel more well-being. And most importantly? At night, sleep will come unexpectedly and completely naturally.

Prosleep Tip: If you exercise intensely, it would be a good idea to pay attention to the times you choose to do it. Excessive exercise before bedtime can have a negative effect as the adrenaline residues in your body will not help you fall asleep easily. Therefore, if you like intense exercise, it is a good idea to schedule it at least 4 hours before bedtime so as to give the body the necessary time to calm down.

6. Explore new relaxation techniques

Your ability to find ways to relax is an important tool for improving the quality of your sleep. Deep breathing, yoga, meditation, relaxing music, and quiet reading in the "embrace" of a gravity blanket are some examples of relaxation techniques that you can incorporate into your daily routine, especially in the hours before bedtime.

Another relaxation strategy for the pandemic period is to avoid excessive consumption of news about the coronavirus. For example, you can try techniques such as:

• Set a time of day when you will go online and read the news from one or two specific sites that you trust.
• Reduce the time you spend on social media. If you need help, there are several apps that can help you track the time you spend on Instagram and Facebook, and even block them for certain times of the day.
• Schedule video calls with friends or family and agree to discuss topics other than coronavirus.

7. Watch your eating habits

During times of increased stress and uncertainty, it is very easy to neglect your diet and enter a vicious cycle of consuming fatty foods, sugar, and even alcohol.

Stay moderate and watch the foods you consume. Pay special attention to alcohol and caffeine consumption as they are two substances that can easily affect the quality of your sleep.

Although diets vary from person to person, in general you can incorporate more fruits, vegetables, nuts, lean meats, and plenty of water into your daily routine.

It is undeniable that a healthy diet plays an important role in the quality of our sleep. Don't neglect it.

Ready to upgrade your sleep?

The important thing to maintain your physical and mental health in the period we are living in is to keep a positive attitude, no matter how difficult it is, and to continue to take care of yourself.

A gravity blanket in your daily life could make a big difference in reducing stress and fighting insomnia. Harnessing the power of Deep Tactile Pressure, a scientifically proven stress treatment, the Prosleep Gravity blanket relaxes the nervous system and increases levels of serotonin (the "happiness" hormone) and melatonin (the sleep hormone), while reducing cortisol, which is responsible for stress and anxiety.

After a few minutes in the embrace of the blanket, you feel safe, your body relaxes, your heart rate drops, your eyelids become heavy, and your mind calms down.

Learn how it works and upgrade your sleep today!

Get the Prosleep Gravity!