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How to sleep well through the pandemic

Struggling to sleep soundly, with worries keeping him awake at night, Rick (name changed for privacy) only managed around 5 hours of sleep. His physical and emotional wellbeing suffered. He could not focus at work, and was irritable with loved ones.

If this sounds like a familiar story, you are not alone. Harvard Medical School estimates that one in five Americans sleep less than six hours a night – a habit that can lead to serious health consequences, such as heart disease or diabetes.

Now with the pandemic around us, it is becoming even harder to keep worries out of mind and get a good night’s sleep.

“Getting enough sleep is not a luxury – it is something people need for good health” – Center for Disease Control

Fortunately, we can work with our bodies to create the right conditions for a great night’s sleep. With a few simple changes, and support from his primary care doctor at Lifestyle Medical, Rick is now sleeping peacefully through the night and feeling energized through the day.

The changes?

1. Go to sleep and wake up around the same time each day
2. Reserve bed for sleep and sex only
3. Turn off screens 30-60 minutes before bedtime
4. Burn energy during the day with exercise
5. Establish comfort rituals to wind down, such as a warm bath, deep breathing or calming music

Making these changes can be easier said than done. Having worked with many patients who are now enjoying great sleep, we observed that those who succeed take the time to experiment with several sleep rituals before finding those that work for them.

Don’t settle for poor sleep. If you would like personalized guidance tailored to your situation, feel free to meet us by scheduling an appointment.

By Dipika Pandit, MD, MPH Dr. Dipika Pandit believes in building a healthy lifestyle that empowers you to heal, not just getting you on the next pill. Dr. Dipika completed her medical training at Loma Linda University – including medical school, and a combined residency in Family Medicine & Preventive Medicine. She believes that health is more than just the physical body, and encompasses the relationships we surround ourselves with, as well as our own spiritual, mental, and emotional nurturing. Dr. Dipika is passionate about empowering people and community – to take control of their health through lifestyle changes, and to increase their quality of life.