This is your city.
Do you know your zone?
Visit NYC.gov/knowy ourzone or call 311
to find out what to do to prepare for
hurricanes in NYC. #knowyourzone
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��ith the coronavirus
outbreak forcing us to
adjust to a new normal
in our daily routines, many
people have also experienced
disruptions to their nighttime
habits, resulting in poor
sleep during the COVID-19
pandemic. Factors such as increased
anxiety and depression,
a significant uptick in
screen time, and a lack of exercise
all play a part in our
sleep quality — which in turn
further affects how well we
function, how we feel, and our
immune system. But there are
ways to deal with these challenges
to try to achieve better
sleep hygiene.
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Take some time to evaluate
your sleep and look for potential
disruptors. Are you having
a hard time falling asleep
because you’re anxious? Do
you tend to take long naps during
the day? Do you work on
the computer or watch TV late
into the night? Jot down your
daily activities and take note of
any patterns that might be out
of the ordinary and disrupting
your sleep.
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It’s important — now more
than ever — to keep to a consistent
wake time and sleep
time every day. Wake up and
go to bed at the same time each
day. Keep a strict work schedule
so you’re not tempted to
take a long midday nap and
you are able to turn off your
computer at the end of a regular
workday. This consistency
will keep your body in a regular
rhythm.
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Getting sunlight in the
morning is a very natural way
for the body to wake itself.
It helps to regulate your circadian
rhythm (your body’s
sleep-wake cycle) and, over
time, improve sleep quality.
If you can’t get outside in the
morning, open your curtains
and blinds, sit by a window,
and soak up the sun’s early
rays.
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Because we’re at home
more, it can be very tempting
to take more naps. But when
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you take a nap, especially in
the late afternoon, it can be
harder to fall asleep at night.
Avoid doing work in places
that might make you sleepy,
like on your bed or couch. And
if you are really in need of a
nap, take one as early in the
day as possible, ideally before
1 p.m. and for no more than 30
minutes.
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With gyms closed and
people not leaving the house
as much, exercise routines
have been adversely affected.
But it remains important to
make a point to get moving.
Not getting enough exercise
and activity throughout your
day can greatly impact sleep.
Plus, regular exercise is a terrific
stress-reliever. Exercise
early in the day, every day,
and outside if possible. By exercising
outside, the sunlight
tells your brain that it’s time
to wake up. If you exercise
later in the day or in the evening,
you run the risk of activating
the body and waking it
up, which can make it harder
to fall asleep later on.
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With social distance
guidelines still in effect and
the majority of people working,
and conducting all their
meetings, from home, screen
time has understandably increased.
While we may not
have control over our screen
time during the day, we can
take measures to reduce it at
night. That blue light from
our phones, computers, and
TVs mimics the sun and can
keep us awake, so turn off all
screens at least 30 minutes
— more if possible — before
bed.
Instead of watching TV
late into the evening, read a
book or magazine, listen to
a podcast, or do some light
stretching to help your body
wind down.
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Beginning and ending your
day consumed with the news
can worsen anxiety and worry,
which can steal away your
sleep. To reduce stress, schedule
when you’ll check the news.
Try for a midday news checkin.
If you’re more of a nightly
news person, cut it back to no
more than an hour.
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Meditation helps to reduce
stress and anxiety, and countless
guided meditations are
available on free apps. Or simply
focus on your breathing,
deepening your breath as you
do so.
To find a doctor call 1-800-
282-6684 or visit nyp.org/queens
To read more about how to
stay healthy amid the outbreak,
please visit: NewYork-Presbyterian’s
Health Matters blog at
https://healthmatters.nyp.org
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