NATALIE MARKS, MD
COURIER LIFE, JUNE 19-25, 2020 33
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.
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.
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.
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 sleepwake
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.
Because we’re at home
more, it can be very tempting
to take more naps. But when
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.
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.
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.
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.
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.
If you have additional questions,
please call 718.499.2273 to
speak with a NewYork-Presbyterian
Brooklyn Methodist Hospital
physician. To read more
about how to stay healthy amid
the outbreak, please visit: NewYork
Presbyterian’s Health Matters
blog at https://healthmatters.
nyp.org
Advanced
Aortic Aneurysm Center
The Vascular Institute of New York
Est. 1992
Dear Patients and Doctors
The Total Vascular Care Center
is Open Everyday
to continue serving New York Community’s
Vascular Needs.
We Also Offer TELEMEDICINE VISITS
via Smart Phone, Computer, Tablet.
Call for Appointment
718-438-3800
960 50th Street, Brooklyn, NY 11219
www.VascularNYC.com
ENRICO ASCHER, MD
ELEANORA IADGAROVA, NP
ANIL HINGORANI, MD
/www.VascularNYC.com
/healthmat-ters.nyp.org
/healthmat-ters.nyp.org
/healthmat-ters.nyp.org
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