Waking up at dawn or having insomnia. It is difficult to rest properly when you live in an environment of stress and anxiety. So, in the following lines, some suggestions are made to improve sleep quality.

Perhaps you noticed that you’re having trouble falling asleep, that even when you sleep longer, you get up much more tired or that nightmares force you to wake up several times during the night. This is natural. The days of quarantine have affected our lifestyle in every way, even during sleep.

Disturbance of habits

The human being is used to a great biological clock marked by his routines, said Frank Villareal Neurologist at Clínica Ricardo Palma. During the day the agitation we generate may not be enough to “pay off the dream debt.”

According to research, “with the lockdown, external signals that help the brain regulate circadian rhythms are lost.”

That is, light and social habits (such as going outside to go to work or pause for lunch) help us relate to what time of day we are.

Data

Habits. Changing the sleep routine to adapt to a new schedule can take between two and fourteen days.

Avoid. During this quarantine, try to leave out stimulants like caffeine, tobacco, and chocolate in the evenings.

Naps not recommended. Resting in the afternoon for more than half an hour can make you fall into a deep sleep and wake up less refreshed.

Screens off. The brain interprets the blue light from mobiles and tablets as if it were daylight.

Dr. Frank Villareal
Neurologist at Clínica Ricardo Palma