How to get a good night's sleep when you're in quarantine

Can’t sleep? No worries: neither can anyone else on the planet. According to Twitter, where #cantsleep was trending this morning, a whole bunch of us are struggling to get our eight hours in during these strange and stressful times.

So what can you do if those sweet Zs are eluding you? We spoke to snoozing expert James Wilson, aka The Sleep Geek, to get some tips. 

Don't work from your bed

Photo: Pxfuel

When you’re working from home, it’s super tempting to work from under your duvet, but if you’ve got the space, don’t do it. It’s better to try and create an area of your home that’s for work, leave your mattress for snoozing – and do go outside as much as you’re allowed to. ‘Get up and expose yourself to daylight in the morning, which will help regulate your body clock,’ says Wilson. ‘Doing exercise will help, as it lifts our mood and contributes to us feeling physically tired.’

Resist the urge to nap

‘We all love a disco nap, and when we have nothing else to do and feel a little more lethargic in the day, the temptation to nap can become overwhelming,’ says Wilson. ‘But if you don’t usually nap during the day then starting now is likely to impact on your ability to fall asleep and stay asleep at night. If you are using naps as part of your routine (for example if you are doing shift work or have young children) then try and have one around 1 or 2pm in the afternoon and limit it to about 30 minutes.’

Use tech to your advantage

You might work, exercise and party online these days, but it’s still important to switch off. The blue light emitted by phones, tablets and tellies all restrain the production of the melatonin hormone, meaning you’ll find it harder to fall and stay asleep. 

However, it might be useful if you’re struggling to snooze. ‘If you’re in bed for 30 minutes and not asleep, either when you go to bed or if you wake up in the middle of the night, then you need to reset your mind,’ recommends Wilson. ‘I find listening to something – a spoken-word book, podcast or meditation app – allows the mind to wander and your heart rate to drop.’

Stop reading the news at night

Photo: Needpix

We’re living in the middle of a rapidly-evolving news story, but that doesn’t mean you need to be aware of what’s happening all of the time. Catching up on the latest epidemic updates just before you hit the hay isn’t the makings of a restful night’s sleep.

‘Try and ensure that you have a corona-free period of at least an hour before bed, where you don’t watch the news or listen to programmes about it, or discuss it with whoever you’re with,’ Wilson suggests. ‘Instead, watch or read something light and easy: something funny, a favourite programme or a book you’ve read before.’

Create a new routine

Can’t tell the difference between the week and the weekend, let alone day and night? We feel ya. But try and get those regular divisions back into your life. ‘Keeping a consistent wake-up routine will help you fall asleep and stay asleep at night time,’ says Wilson. ‘That doesn’t necessarily mean getting up at the same time you would to commute to work: being at home more may help you develop a work routine that fits better with your sleep patterns. 

This particularly applies to night owls, who are often forced to wake earlier than they would want to.’ He adds: ‘If do you have a lie-in, try not to let it last any longer than an hour and a half, as this could impact on how sleepy you feel at night.'

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