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Not much is happening in self-isolation. So why are you still so tired?

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https://bigthink.com/coronavirus/coronavirus-exhaustion

bigthink.com

Not much is happening in self-isolation. So why are you still so tired?
Who knew that not leaving your house could be so exhausting? There are many reasons many of us are tired right now. We've long known about the detrimental effects of not enough sleep, but even too much sleep results in cognitive decline. But what you do during the day affects how well your night goe...

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Exhausted In Isolation

Exhausted In Isolation

Due to the lockdown, tens of millions of people are sheltered at home, all across the world. There is a lack of routine, emotional insecurity, poor nutrition and alcohol/substance abuse, leading to...

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Sun Therapy

If you can go outside, even for a walk around your home, make use of that. It is extremely important to get some sunlight absorption in your body, as it prevents depression and sluggishness while e...

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Stay In The Routine

Having a new routine can be refreshing for a few days but it gets hard to maintain it.

It is imperative that we stick to a routine, shower, and dress every day, preferably waking up early, a...

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Take Care of Your Diet

Take Care of Your Diet

The lockdown has increased the sales of chips, popcorn, and processed food, while fresh produce (fruits and veggies) are rotting. 

Restricting high-calorie and sugary foods from your di...

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Alcohol

Alcohol and liquor sales have shot up around 65 percent during the pandemic, leading to many of those in lockdown experiencing disturbed sleep and hangovers.

It may not be easy to avoid alco...

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Screens

Screens

We are keeping ourselves mentally and physically exhausted at one go by staring at screens, as the blue light affects our eyes and brain, while the content affects our mind.

One idea is to ju...

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Conspiracy Theories

.. are affecting our mental health. It is better to take everything with a pinch of salt, and not to get carried away. Keep questioning the stories you hear and keep a sane mind.

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SIMILAR ARTICLES & IDEAS:

How alcohol affects sleep

A lot of the symptoms associated with a hangover are a product of sleep deprivation.

Alcohol affects our ability to get into what is known as rapid eye movement (REM...

Eating before bed

It is important to leave at least a couple of hours between eating and sleeping. 

There is a whole raft of so-called sleepy foods – anything containing tryptophan, serotonin, melatonin, magnesium, calcium, potassium – often eaten in the hope they will aid sleep. 

If you do want to eat these foods, do it because it’s a nice ritual, not because you need it to sleep.

A cure for sleepwalking

There isn’t a cure. 

People who sleepwalk usually are advised to keep their room safe by locking windows and doors, and to maintain what’s called good sleep hygiene: keep to a regular sleep routine, turn mobile phones off, avoid stimulants, and so on. Sleepwalking can often occur as a result of poor or disrupted sleep.

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Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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The internal clock

The internal clock

All individuals possess what is called 'an internal clock', which has as main purpose to schedule sleep and wakefulness within one entire day of 24 hours.

Now comes the difference in re...

Get enough sleep in unusual times

Whenever we undergo a change in our daily schedule, our sleep tends to suffer a bit.

Simple facts such as not waking up and going to bed at the usual hour, not getting enough natural light or making less to no exercise can lead to sleep disorders.

Save your sleep

Especially during times of staying only in the house, one needs to make sure that the regular schedule is not too much disturbed, as this can lead, among other issues, to sleep disorders.

A good way to get your normal sleep is by maintaining a regular wake-up and bedtime, even through unusual periods of time. Furthermore, ensuring that your room gets enough natural light, or even better, that you get it, will definitely help. Among other helpful tips there are the fact of giving up on coffee or making as many indoor physical exercises as possible.

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