The coronavirus pandemic and containment create fear, stress and anxiety. So many factors that have undeniable consequences on sleep. And for good reason: falling asleep requires a certain serenity. When we do not feel safe, this phase is disturbed by a psychic excitement which causes ruminations at bedtime, or even nocturnal awakenings during the night.
Containment and sleep disorders: the disturbed routine at issue
The distressing thoughts that arise during this very special time may have to do with the fear of falling ill or seeing loved ones infected with the coronavirus. Fears which fluctuate according to the daily life of each one and which can be more pronounced in those who take the metro to go to work, who exercise their profession in a hospital, in a supermarket, or who have relatives in Ehpad.
The constraints of confinement can also have a negative impact on sleep. In question ? The daily routine, normally punctuated by work and outings, which is completely disrupted. The conditions of confinement, more or less difficult depending on the individual, can also have consequences on sleep. Certain family situations can thus cause an increase in tension, to which is added the sedentary lifestyle of the day Result: physical and mental stress accumulates and manifests itself very often at bedtime.
Sleep Disorders: The 5 Mistakes You Should No Longer Make
These sleep disorders have significant consequences on daily life: insufficient sleep, poor quality and non-recuperating causes fatigue and drowsiness during the day, irritability and mood disorders.
But that's not all: sleep disturbances are also necessary for the proper functioning of the body and in particular of the immune system which fights against infections. Without quality sleep, we are therefore likely to fight viruses more slowly and less effectively. So many good reasons to learn to sleep well, by removing some bad habits. Here are 5 mistakes you shouldn't make to sleep well despite stress.
Stay sedentary during the day
Since the start of confinement, have you stopped any sporting activity? Error ! Confinement does not necessarily rhyme with sedentary lifestyle: playing sports, even in a small apartment, it is possible! Half an hour of physical activity a day is enough to keep fit, but also to promote sleep.
Activate before bed
Play sports yes, but not anytime. Bedtime should be dedicated to relaxation. To do this, you can bet on techniques accessible to all, such as relaxation, meditation, or even autogenic training, a relaxation technique close to self-hypnosis, can help us in the evening to calm our mind and prepare him to fall asleep.
The waking dream method can also be effective. Just think of pleasant moments, or have soothing images in mind. The goal ? Learn to guide your mind to where you want it to be at this moment: imagine a landscape, the sea or a field of wheat. Concentrate on these mental images for a few moments, to free yourself from anxiety.
To relax, you can also indulge yourself, according to your tastes: listen to music, cook your favorite dish, or share your emotions with your friends – by phone, of course!
Put yourself in front of a screen
Do you spend your evenings in front of screens watching movies and series? Bad idea ! We know that the blue light emitted by television, computers, tablets and even smartphones disrupts sleep. Reading is therefore the good alternative to calm your mind before bedtime.
Watch the information before bed
In this epidemic context, it is normal to want to follow the news. But this activity can quickly become counterproductive if it causes anxiety. To avoid this, ration the time you spend watching the news and avoid following the news before bed.
Consume alcohol
Virtual aperitifs have become commonplace during this period of confinement. If they help maintain social ties, they can also encourage people to consume alcohol. Problem: this substance increases anxiety reactions, impulsivity and aggression. It is therefore advisable to drink only a very small quantity, and not every day.
Derogate from health and safety rules
It's no secret: to limit the spread of coronavirus, it is essential to stay at home and limit outings as much as possible. Braving the danger may cause remorse and ruminations in the evening. Conversely, following the barrier gestures and social distancing measures well is not only useful for stemming the epidemic, but also for not worrying about potential contamination, and thus sleeping peacefully.
thanks to Maria Hejnar clinical psychologist and psychoanalyst in Paris.
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