5 min read

Are you having trouble falling asleep? Are you tired of waking up in the middle of the night? If you do, you are certainly not alone. During this pandemic, stress levels are higher, and anxiety related to uncertainty is affecting sleep patterns during this pandemic even for people who previously had no sleeping problems. 

More than a third of American adults are not getting enough sleep on a regular basis, according to a new study in the Centers for Disease Control and Prevention (CDC).

The question is, how can you get a good night’s sleep during this COVID-19 situation?  Here are a few simple strategies that the CDC mentioned for better sleep:

1. REDUCE STRESS AND STAY CALM

It’s not easy, but you can manage the stress in your life and stay centered and grounded through these difficult times. Whether you use a mindfulness practice, an  exercise routine or journaling, or talking with a loved one, getting rid of stress helps you fall asleep and stay asleep. 

2. RESTRICT YOUR USE OF CAFFEINE OR NICOTINE

If you’re not able to fall asleep, then you may be getting too much of these substances or using them at times that disrupt your sleep. First, get rid of caffeine after noon. Yes, I know. Getting alert and staying alert all day may need a java or tobacco boost, especially if you’re not sleeping well and are tired during the day. But caffeine is a stimulant, so try other ways to stay awake, such as slowly drinking a glass of water (dehydration often makes us sleepy), getting up and moving around, or some herbal tea such as ginger or peppermint that can give you a decaffeinated boost.

3. TURN OFF YOUR SCREENS

Of course, you want to stay up-to-date on the ever-changing COVID-19 landscape, but the blue light of screens interrupts the production of melatonin—the hormone needed to fall asleep. Furthermore, the stimulation that comes with the news is counterproductive to the calm you need to fall asleep and stay asleep. Read a book instead. Or do something creative such as coloring, knitting, or designing a photo book of your last vacation.

4. CREATE A SLEEP ROUTINE

Doing the same thing each night allows you to “train” your body and mind to relax as it learns a conditioned response to relax into sleep. This routine should start at least 30 minutes (but ideally an hour) before you go to bed. This may start with turning off radio and screens and may include reading, taking a shower or bath, and turning down the lights. Whatever you do, do the same thing at the same time each night, and your body’s circadian rhythms will do the rest.

4. CREATE A SLEEP ROUTINE

Doing the same thing each night allows you to “train” your body and mind to relax as it learns a conditioned response to relax into sleep. This routine should start at least 30 minutes (but ideally an hour) before you go to bed. This may start with turning off radio and screens and may include reading, taking a shower or bath, and turning down the lights. Whatever you do, do the same thing at the same time each night, and your body’s circadian rhythms will do the rest.

5. NO ALCOHOL AT LEAST AN HOUR BEFORE BEDTIME

A lot of people use alcohol to relax, and that’s fine. The problem is that even though alcohol may help you fall asleep, alcohol interrupts REM sleep, which is the deep sleep that makes you feel rested when you wake.

6. INCREASE YOUR MELATONIN

Melatonin is the hormone that is responsible for sleepiness. Our bodies naturally produce melatonin when it starts to get dark. But modern life has created lots of interruptions to that production cycle, whether it’s the artificial lights in our home or the blue lights of all our screens. There are ways to increase melatonin, including drinking an 8 oz glass of melatonin-rich tart cherry juice an hour or two before bedtime. You can also use over-the-counter melatonin in pill form, but check with your healthcare provider as to whether this is recommended for you.

7. MAKE YOUR ROOM DARK, COOL, QUIET, AND COMFORTABLE

Our circadian rhythms, which include our melatonin production, are triggered by light or the lack of it. So make sure that your bedroom is as dark as possible. If that’s a challenge, then use eye masks to keep the light out. Our bodies sleep best in cool temperatures, so keep the temperature down, but not so cold that you’re uncomfortable. Some people like total silence and others like quiet background noise, but whatever your fancy, create a quiet room that makes you fall asleep. Make sure that your bed and pillows are comfortable. If you’re not comfortable, you won’t sleep well, so investing in a comfortable mattress, good sheets, and the pillows of your dream are worth it to wake up feeling rested and ready to slay.

8. RELAX

You can do everything listed above, but if your mind is still racing and you have tension in your muscles, it is going to be a hard road to get seven hours of sleep. So do whatever works for you to get to a relaxed state. This may be a cup of chamomile tea, using the relaxing scents of lavender or vanilla, meditative practice, some stretching, a prayer, or a good book.

Sleep is crucial at this time, and VEDASANAS CBD + Wellness is committed to supporting you during these uncertain times. We provide the best CBD gummiess in the market that help you to cope with stress, anxiety as well as insomnia. Only two or three delicious CBD Yogi Bears or Vegan gummies before bed can help you have sweet dreams.


Letizia & Silvia Romero

Identical twin sisters CBD Entrepreneurs, Authors, Health & Wellness Advocates, and Yoga & Ayurveda lovers. 


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Letizia & Silvia Romero
Letizia & Silvia Romero

Identical twin sisters CBD Entrepreneurs, Authors, Health & Wellness Advocates, and Yoga & Ayurveda lovers.