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

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 a collective mental and physical exhaustion.

Fatigue can also happen even if your sleep is adequate, as it’s the isolation and the strange combination of boredom and anxiety that make us unhealthy.

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

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

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

bigthink.com

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Key Ideas

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 a collective mental and physical exhaustion.

Fatigue can also happen even if your sleep is adequate, as it’s the isolation and the strange combination of boredom and anxiety that make us unhealthy.

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 ensuring a healthy level of melatonin and serotonin in your brain.

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, and at the same time.

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 diet, while ensuring you don’t eat all day is the key to lose weight and gain energy. It would also be great to eat lots of green vegetables.

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 alcohol altogether but is a good idea to minimize it. Switch to tea when you have a craving for alcohol while keeping yourself mentally occupied.

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 just keep yourself updated with credible news sources once a day.

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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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.

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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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