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How to sleep well in times of a pandemic: tips and applications

May 29, 2020

Seven to nine hours of sleep a night can improve concentration and memory.

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How to sleep well in times of a pandemic: tips and applicationsHow to sleep well in times of a pandemic: tips and applications

By: Jesse Meschuk, Senior Vice President Global Human Resources at Blizzard Entertainment

Given that many of us are starting our tenth working week from home, I want to talk about something that goes unnoticed in this unprecedented time, but it is extremely important to mention it: Sleep.

Studies show that sleep wellResting and rejuvenating can be the key element that makes us work more creatively, stay healthy, prepare for success at work and at home, maintain healthy relationships, and deal with stress.

Seven to nine hours of sleep a night can improve concentration and memory. Social distance, quarantine, school closings, and the addition of additional tasks at home are making profound changes in normal routines for everyone, and getting good quality sleep may not be as easy as it used to be.

Here are some helpful tips and resources to help you relax and rest better at night:

  1. Keep a regular schedule: Setting up a routine can help create a sense of normalcy, especially in unforeseen times. It is easier for your mind and body to get used to a consistent sleep schedule.

  2. Watch what you eat and drink: A healthy diet can promote good sleep. Pay particular attention to the amount of caffeine and alcohol you consume, especially later in the day, as both can change the quality and quantity of your sleep.

  3. Stay active: It’s easy to overlook movement with everything that happens in the world, but regular daily activities can be helpful for sleep. Practice yoga, take an online fitness class, or take walks in the house.

  4. Stay in touch with friends and family: Sleep may not seem critical, but contact with family and friends can reduce stress and its effects on mood and sleep. There are several platforms that are very suitable for a small virtual meeting.

  5. Take the screen time into account and limit the exposure before bed: While technology was a staple for all of us at home, looking at a screen all day to fall asleep isn’t helpful. Blue light generated by digital devices has been found to interfere with natural sleep processes.

  6. Structure your message consumption: It is almost impossible to avoid the message from COVID-19. Constantly consuming the latest headlines can affect sleep and even cause anxiety. Limit the number of times you read or watch the pandemic-related news every day, and be sure to avoid it just before bed.

  7. Use relaxation techniques: Finding ways to relax can be an effective way to improve sleep. Meditation, music, white tones, and reading are some options to help you relax.

  8. If necessary, contact your doctor: If sleep problems get serious, it is important to contact your doctor. Many doctors are increasing their availability through video calls and digital messages so patients can express their concerns without having to go to an office.

Applications that help you sleep better

  • With the Castlight app, you can get help from your own digital sleep expert, track sleep and track weekly progress, and learn more about effective sleep improvement techniques.

  • Total Brain offers over 40 different free brain exercises to relieve stress, increase concentration, and stay productive while working from home. Most exercises only take a few minutes.

  • The Calm app teaches meditation skills, resources for a more restful sleep, access to music to focus, relax and sleep, video courses on conscious movement and gentle stretching as well as audio programs that are taught by world-renowned experts in mindfulness or mindfulness to enjoy the scenes and sounds of nature .

  • Headspace “Weathering the Storm” offers free access to an app and articles that help with stress and anxiety, as well as meditation, sleep and movement exercises.

  • The UCLA Mindful app offers a number of great resources, including basic beginner meditations, videos to start the day, a weekly meditation podcast and a timer to regulate your meditation times.

I hope these tips and resources will help you relax and sleep well after work. Stay safe and above all healthy.