How to Improve Your Sleep Quality with Covid in 5 Easy-to-Follow Steps

How to Sleep when you have Covid is a frequent concern for many people dealing with the illness. Here are 5 essential tips to help you get better rest right away:

1. Optimize your sleep environment for comfort and quiet.
2. Stick to a consistent sleep schedule to stabilize your body clock.
3. Practice relaxation techniques like deep breathing exercises.
4. Avoid sleep disruptors such as alcohol and caffeine before bed.
5. Use the prone position for better breathing and oxygenation.

The COVID-19 pandemic has affected almost every aspect of our lives, including our sleep. The virus can cause sleep disruption and insomnia, which can worsen feelings of fatigue and weaken your immune system. Not getting enough rest makes it harder for your body to fight off the virus and can prolong recovery.

A study found that even mild cases of COVID-19 can lead to insomnia in about three-quarters of people. Fortunately, there are ways to improve your sleep quality, which is essential for your overall health and recovery.

I’m Ben Trapskin, the founder of Yawnder. After struggling with my own sleep issues for years, I’ve dedicated myself to helping others find better rest. Through my journey, I’ve learned effective strategies on how to sleep when you have Covid, and I’m here to share them with you.

Now, let’s dive into how you can optimize your sleep environment to ensure you get the rest you need.

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Optimize Your Sleep Environment

Control Room Temperature

Keeping your room at the right temperature can make a big difference in your sleep quality. Aim for a cool environment between 65 and 70 degrees Fahrenheit. This range is considered ideal for most people to fall asleep and stay asleep comfortably.

• Use a thermostat to set and maintain the temperature.
• Open a window if it’s cool outside to help regulate the room temperature naturally.
• Use fans or air conditioning to keep the room cool during warmer months.

Manage Light Exposure

Light plays a crucial role in regulating your sleep-wake cycle. To improve your sleep quality, you need to manage the light exposure in your bedroom.

• Reduce light at night by using blackout curtains. These curtains block out light from street lamps or early morning sun, creating a dark environment conducive to sleep.
• Expose yourself to morning sunlight. Open your curtains or go outside for a few minutes after waking up. Morning light helps reset your body clock and can improve your sleep at night.
• Use dim lighting in the evening to signal to your body that it’s time to wind down. Avoid bright overhead lights and opt for softer, warmer light sources.

Reduce Noise

Noise can be a significant disruptor to your sleep, especially if you live in a noisy area or have a loud household. Here are some tips to reduce noise:

• Use a white noise machine to mask disruptive sounds. These machines produce soothing sounds that can help you fall asleep and stay asleep.
• Try earplugs if you find that noise is a persistent problem. Earplugs can block out most of the noise and create a quieter environment for sleep.
• Consider soundproofing your bedroom. Adding rugs, curtains, and even soundproof panels can help reduce noise levels.

By optimizing your sleep environment, you create a space that promotes better rest and recovery, especially when you’re dealing with COVID-19.

Next, let’s talk about how to establish a consistent sleep routine to support your sleep health.

Establish a Consistent Sleep Routine

Creating a consistent sleep routine is key to improving your sleep quality, especially when you’re dealing with COVID-19. Let’s explore how you can stick to a sleep schedule and create a bedtime ritual that works for you.

Stick to a Sleep Schedule

Consistency is crucial for good sleep. Your body has an internal clock, known as the circadian rhythm, that thrives on regularity.

• Wake up at the same time every day. This helps set your internal clock and makes it easier to wake up and fall asleep naturally.
• Go to bed at the same time each night. Consistent bedtimes reinforce your body’s sleep-wake cycle.
• Resist sleeping in, even on weekends. It might be tempting, but sticking to your schedule is more beneficial in the long run.

Create a Bedtime Ritual

A calming bedtime ritual signals to your body that it’s time to wind down and prepare for sleep.

• Wind down at least an hour before bed. Engage in relaxing activities that help your mind and body transition to sleep mode.
• Take a warm bath or shower. The drop in body temperature afterward can make you feel sleepy.
• Listen to soothing music. Soft, calming tunes can help relax your mind.
• Read a book. Choose something light and avoid anything too stimulating or stressful.

By establishing a consistent sleep routine and creating a calming bedtime ritual, you can significantly improve your sleep quality, even when battling COVID-19. Next, we’ll explore some relaxation techniques that can further improve your sleep.

Practice Relaxation Techniques

When you’re dealing with COVID-19, stress and anxiety can make it hard to sleep. Practicing relaxation techniques can help you calm down and improve your sleep quality. Let’s look at some simple methods you can try.

Breathing Exercises

Deep breathing exercises are a great way to relax your body and mind. They can help reduce stress and prepare you for sleep.

• Try the 3-3-3 method: Inhale deeply for three seconds, hold your breath for three seconds, and then exhale slowly for three seconds. Repeat several times.

• Box breathing: Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. This technique can help slow your heart rate and calm your mind.

Meditation and Yoga

Meditation and yoga are powerful tools for relaxation. They can help reduce stress and anxiety, making it easier to fall asleep.

• Guided meditation: Apps like Headspace and Calm offer guided meditation sessions that are perfect for beginners. These sessions can help you focus your mind and relax your body.

• Light yoga: Gentle yoga poses and stretches can help release tension in your muscles. Poses like Child’s Pose, Legs Up the Wall, and Corpse Pose are great for relaxation. You can find many free yoga videos online custom for relaxation and sleep.

• Relaxation apps: Use apps designed to help with relaxation and sleep. They often include features like soothing sounds, guided breathing exercises, and meditation sessions.

By incorporating these relaxation techniques into your daily routine, you can create a more peaceful state of mind and improve your sleep quality, even while dealing with COVID-19. Next, we’ll discuss how to avoid common sleep disruptors.

Avoid Sleep Disruptors

When you’re dealing with COVID-19, avoiding certain sleep disruptors can make a big difference in your sleep quality. Let’s look at some key disruptors and how to manage them.

Limit Alcohol and Caffeine

Alcohol and caffeine are two major culprits that can mess with your sleep.

• No alcohol before bed: While alcohol might make you feel sleepy at first, it actually disrupts your sleep cycles and can cause you to wake up frequently during the night. Avoid drinking alcohol within four hours of bedtime. For overall health, the National Cancer Institute recommends women limit to one drink per day and men to two drinks per day.

• Avoid caffeine six hours before bedtime: Caffeine can stay in your system for hours and keep you awake. This includes coffee, tea, many sodas, and even chocolate. Make a habit of cutting off caffeine consumption at least six hours before you plan to sleep.

Manage Meal Timing

What you eat and when you eat it can also impact your sleep.

• Avoid heavy meals: Eating large or heavy meals close to bedtime can cause discomfort and indigestion, making it hard to fall asleep. Aim to finish big meals at least four hours before bedtime.

• Avoid spicy foods: Spicy foods can cause heartburn and upset stomach, which are not conducive to good sleep. Try to avoid them in the evening.

• Eat light snacks: If you need a snack before bed, opt for light, easy-to-digest foods. Good options include a small piece of fruit, a handful of nuts, or a slice of whole-grain toast.

Reduce Screen Time

Digital devices are another big sleep disruptor due to the blue light they emit.

• Turn off screens: Computers, TVs, tablets, and phones emit blue light that interferes with the production of melatonin, a hormone that regulates sleep. Turn off all screens at least one hour before bedtime.

• Blue light and melatonin production: Blue light exposure in the evening can trick your brain into thinking it’s still daytime, making it harder to fall asleep. By reducing screen time, you help your body maintain its natural sleep-wake cycle.

By limiting alcohol and caffeine, managing your meal timing, and reducing screen time, you can create a better environment for sleep, even when dealing with COVID-19.

Next, we’ll explore how to use the prone position for better breathing.

Use the Prone Position for Better Breathing

When you’re battling COVID-19, breathing can become a significant challenge. One effective way to improve your breathing and sleep quality is by using the prone position. This means lying on your stomach, which can help improve your lung function and oxygen levels.

Prone Position Techniques

Stomach Sleeping: Proning involves sleeping on your stomach. This position can help your lungs expand more fully, making it easier for your body to get the oxygen it needs.

Pillow Support: To make stomach sleeping more comfortable, use pillows strategically. Place one under your hips to support your pelvis and another under your shins to relieve pressure on your ankles and toes. Experiment with different pillow placements to find what works best for you.

Head Positioning: Turn your head to one side, but switch sides every 30 minutes to avoid neck strain. If this is uncomfortable, you can use a folded towel shaped like a horseshoe to keep your head face down.

Benefits of Proning

Improved Oxygenation: When you lie on your stomach, it helps your lungs expand better. According to a 2020 review in the journal Clinical Medicine, this can lead to better oxygen levels in your blood.

Reduced Lung Fluid: The prone position can also help your body remove fluid buildup in the lungs. This is particularly important for COVID-19 patients, as it can lead to faster healing and less discomfort.

Faster Healing: Studies have shown that proning can decrease mortality rates among patients with acute respiratory distress syndrome (ARDS) who are on ventilators. While more research is needed for non-ventilated COVID-19 patients, some studies suggest that it could still be beneficial.

By using the prone position, you can potentially improve your breathing, reduce lung fluid, and speed up your recovery from COVID-19.

Next, let’s move on to frequently asked questions about how to sleep when you have COVID.

Frequently Asked Questions about How to Sleep when you have Covid

What is the best position to sleep in with COVID?

The best position to sleep in with COVID-19 is the prone position, which means lying on your stomach. This position can help improve lung function and oxygen levels. According to a 2020 review in the journal Clinical Medicine, the prone position allows for better lung expansion and helps remove fluid buildup in the lungs. This can lead to improved oxygenation and faster healing.

To make stomach sleeping more comfortable:

• Use pillows: Place a pillow under your hips to support your pelvis and another under your shins to relieve pressure on your ankles and toes.
• Change head position: Turn your head to one side and switch sides every 30 minutes to avoid neck strain. Alternatively, use a folded towel shaped like a horseshoe to keep your head face down.

How can I improve my sleep quality during COVID-19?

Improving your sleep quality during COVID-19 involves optimizing your sleep environment, practicing relaxation techniques, and avoiding sleep disruptors.

• Optimize your sleep environment: Keep your room cool (65-70 degrees), use blackout curtains to reduce light, and consider a white noise machine to drown out background noise.
• Practice relaxation techniques: Try deep breathing exercises, meditation, or light yoga to calm your mind before bed. For instance, inhale for 3 seconds, hold for 3 seconds, and exhale for 3 seconds.
• Avoid sleep disruptors: Limit alcohol and caffeine intake, especially in the hours leading up to bedtime. Avoid heavy meals and spicy foods close to bedtime, and reduce screen time to prevent blue light from affecting your melatonin production.

Is it normal to sleep all day with COVID?

Feeling extremely fatigued and needing more rest is common when you have COVID-19. Your body needs extra energy to fight off the virus and recover, so it’s important to listen to it.

However, avoid staying in bed all day. Spending too much time in bed can make it harder to sleep at night. Instead, find a comfortable place to rest during the day, like a recliner or couch, and limit naps to no longer than 30 minutes.

If you experience severe fatigue, it’s crucial to balance rest with some mobility to avoid complications like blood clots. If you’re struggling with severe symptoms or prolonged fatigue, consult a healthcare professional.

By following these steps, you can improve your sleep quality and support your immune system as you recover from COVID-19.

Conclusion

As we steer the ongoing challenges of COVID-19, prioritizing sleep quality is essential for our overall health and recovery. At Yawnder, we understand the importance of a good night’s sleep, especially during times of illness. By following expert tips and making small adjustments to your sleep environment and routine, you can significantly improve your sleep quality and support your body’s recovery process.

Key Takeaways for Better Sleep During COVID-19

1. Optimize Your Sleep Environment: Keep your room cool (65-70 degrees), use blackout curtains to reduce light, and consider a white noise machine to drown out background noise. This creates a peaceful environment conducive to rest.

2. Establish a Consistent Sleep Routine: Stick to a regular sleep-wake schedule and create a calming bedtime ritual. Consistency helps regulate your body’s internal clock.

3. Practice Relaxation Techniques: Incorporate deep breathing exercises, meditation, or light yoga into your daily routine. These activities can help reduce stress and prepare your mind for sleep.

4. Avoid Sleep Disruptors: Limit alcohol and caffeine intake, avoid heavy or spicy meals close to bedtime, and reduce screen time to prevent blue light from disrupting your melatonin production.

5. Use the Prone Position for Better Breathing: Sleeping on your stomach can help improve lung function and oxygen levels, which is particularly beneficial when dealing with respiratory symptoms of COVID-19.

Expert Advice for COVID-19 Recovery

As we’ve seen, COVID-19 can disrupt sleep in many ways, from physical symptoms to increased stress and anxiety. Following these expert tips can help you get the rest you need:

• Stay Hydrated: Drink plenty of fluids to help thin mucus and keep your body hydrated.
• Manage Symptoms: Use over-the-counter medications to manage symptoms like cough and fever, but avoid decongestants in the evening as they can interfere with sleep.
• Stay Active: Engage in light physical activity during the day to help regulate your sleep-wake cycle.
• Seek Professional Help: If sleep problems persist, consult your doctor. They can provide specific treatments or refer you to a sleep specialist.

By making sleep a priority, you can improve your immune response and aid your recovery from COVID-19. COVID-19 won’t last forever, but the need for a good night’s sleep will never change.

For more tips on improving your sleep quality and finding the right mattress, check out our budget-friendly memory foam mattress options. A comfortable mattress can make a significant difference in how well you sleep, especially during these challenging times.

Stay safe, take care, and sleep well!