How to sleep better during this Lockdown!

There is no defying the fact that life in lockdown is hard and stagnant. Confining ourselves to our homes presented us with great many challenges; several has taken the web to inquire about their health and sleep problems. Internet is swamped with queries related to health and sleep issues.

During these troubled times, health and quality sleep are important more than they were ever before. Quality sleep improves the immune system, contributes towards zeal, builds stamina and these days also support us to sustain through the lockdown. To help you all with your health and sleep issues, we have gathered a few simple yet effective tips from sleep experts. Let’s discuss them.

Manage Stress:

Stress is a major sleep disturber. Certainly, these are troubled times, but try to not get it to your head. We know it’s easier said than done; however, there is a simple technique that proved to be therapeutic in this regard it’s known as “worry buffer”. It’s very simple; just set a specific time for yourself in a quiet place to focus yourself on things that are worrying you in your life. Write them down in a journal and think of the possible solutions to them or ways they can be dealt with. In the end, choose the most suitable option for yourself and focus on it.

Work out:

In the current situation, we need to be more mindful of our fitness and health. Being locked inside and having nothing to do but work, eat, sleep and repeat; we can be susceptible to several health diseases. To keep yourself, healthy, active and productive throughout the day experts of World Health Organization’s recommend to work out for about 30 minutes every day. You can do it indoors or outdoors but don’t forget to maintain the social distance.

Let the light in:

Staying indoors has kept us away from the sunlight. Especially those living in apartment buildings or closed spaces are more prone to developing vitamin D deficiency and sluggishness’. Besides proposing solution to health issues, sunlight light also keeps our body clock synced by suppressing a hormone called melatonin which usually produces in the dark when we prepare ourselves for sleep. So, open up your windows, sit in sunlight for a few minutes, try to work out in light; even on the dull days. Let your body know its day time and indulge it into different activities to make it less inclined towards day sleeping and unnecessary eating.

Maintain or develop a routine and avoid naps:

A sleeping expert told that a good routine is essential to healthy, nourishing sleep as it keeps an individual’s body synced with the 24-hours of the day. While quarantining, do not deviate from your regular home and work routine. Maintain your usual schedule for work, meals, breaks and leisure time. Know quality sleep is a valuable resource; do not squander it with unnecessary naps rather save it for bedtime.

Balanced diet:

We all are indulging ourselves in cooking experiments, and devouring snacks at odd times can have a pervasive effect on our sleeping routine. Eat according to a set schedule, do not take caffeine after 3 pm, and do not eat and smoke before going to bed to enjoy a rejuvenating sleep.

We hope these tips help you in dealing, anxiety, stress, sleep, and health issues during these tough times. Feel free to drop your queries and feedback in the comment section.

Disturbed Sleep and Eating Habits During This Lockdown? Here is How You Can Cope!


Binge-watching, access to unlimited snacks and the refrigerator has promoted us to stress eat our way down through this lockdown. We tend to believe the fact that eating and watching TV relentlessly can bring calamity and solves boredom for us. Well, it does kill the boredom temporarily but has a downside to it too i.e. poor sleep and weight gain.

In times like this when we are striving to make our immunity strong by staying at home, having ample sleep and eating healthy we cannot afford to gain weight and be sleep deprived. Maintaining weight and sleep is as crucial for our lives as it was never before the outbreak of this virus. To keep yourself healthy during this lockdown we have a few tips:

Structure Your Day According to Your Office Routine:

It’s good that many of us still have work to do; courtesy of modern technology. Remote working provides us a great opportunity to keep our routines aligned as they were back in the normal days. It certainly holds the potential to keeps us away from eating like crazy and enervates our mind enough to get a good night’s sleep.

Maintain Sleep Hygiene:

Quality sleep is important to strengthen the immune system. During sleep, the body releases proteins called cytokines. Cytokines help you combat infections, inflammation, and stress. People who sleep for eight to nine hours a day are less likely to catch infections compared to those who sleep for four to five hours. Maintaining good personal and bed hygiene can allow you to have a sound slumber that heals you from inside and improves your immune system. Here are a few little things you can do to sleep better:

  • Take a hot bath before sleeping
  • Use clean sheets. Put some drops of lavender oil on your pillow to sleep better.
  • Use a conforming pillow that provides the right support to your neck and shoulders.
  • Try not to take any caffeine after 3 p.m.
  • Stretching before going to bed also allows you to have quality sleep.

Improve Immune Response System with Sleep:

T-cells a type of lymphocyte, crucial for the immune response system. According to researchers, adequate sleep not only improves the production of t-cells but also aids T-cells in combating against body infections. These cells fight intracellular pathogens such as flu, herpes, cancer cells, etc. making the body disinfect all the viruses itself. At this time when we all are challenged by a pandemic; we need to take care of our immune system by sleeping adequately and eating healthy.

Healthy Dessert:

A healthy dessert is one that certainly increases calories but just psychologically. How can we do it? After eating every meal, wait for about twenty minutes- indulge yourself in doing something such as meditating, watching a show or some other work. After those twenty minutes, you won’t feel the need for a dessert unless you’re super hungry because usually after twenty minutes of a meal your body recognizes that you’re full.

Find an innovative way to manage panic:

Try finding yourself an innovative solution to deal with panic that doesn’t involve any food. Well, you can write a journal, connect with long lost friends, read a nice book and dwell into history (if it interests you), paint, or try DIY-ing at home.

So, during this lock down take care of your sleeping and eating habits to prepare your body to fight against the pathogens naturally. Invest in your health, strength, and prosperity. Develop a healthy routine, discipline yourself in a way that even after beating corona successfully you stay organized.