Tips To Restore Your Sleep Schedule During Quarantine!

Covid_19 has kept us all tiptoed, and one of the many side effects is the disturbance of the sleep pattern. Life has changed, stress, anxiety, fear of the virus has crept in, and most importantly, our lives are limited to our houses. All of these changes impact our natural circadian rhythm. Circadian rhythm is a natural internal clock that has a vital role in regulating and determining our sleep pattern. It is responsible for our body temperatures and hormones.

We are naturally supposed to feel alert during the day and tired at night. Regular meals and exposure to daylight are responsible for the alignment of the circadian rhythm. But the lockdown has changed the way and times we eat, and the time we spend outside. Though some are reconnecting to their circadian rhythm and making up for the lost sleep, most people are having trouble sleeping.

Reason For Losing Sleep

The reason why most of the people are losing sleep is due to the increase in stress hormones named cortisol. Cortisol normally drops in the evening and is lowest at midnight. But if the level is too high during bedtime, you might experience trouble sleeping.

Ways To Recover Your Sleep Schedule

The good news is- you can recover your sleep schedule by following the below-mentioned steps:

Create a new routine:

You may be working from home for the first time, but remember not to mess with your schedule. Discipline is important for your body; it will engage your body to regulate the circadian rhythm. Focus on your sleep-wake cycle, go to bed when tired and try and wake-up without an alarm. You might sleep a little extra in the beginning, but with the time, you will return to a normal routine. Aim for sleeping 7-9 hours a day, as it is beneficial for your mental health.

Don’t use the bedroom as an office:

If possible, keep your working space separate from your bedroom. During bedtime, remove all electronic devices and phones from your bed. Keep your room cool, dark, and quiet. The bedroom should be the place you go to sleep. All electronic devices emit light that can influence your sleep pattern. Thus, if you necessarily have to use your phone, use it in night mode.

Avoid naps:

When you are trying to establish a new routine, it is natural to feel tired and sleepy. But by all means, avoid napping as it could potentially disturb your circadian rhythm. However, if you didn’t get a good night’s sleep, you can nap for less than 20 minutes. It will help you restore your cognitive functioning and less sleepy.

Avoid caffeine in the evening:

Our response to caffeine is different, but caffeine is a stimulant. It can influence our sleep-wake cycle and keep us awake later. Thus, if you are trying to fix your sleep pattern, limit your caffeine intake for the early hours of the day.


Exercise is bound to have positive results on your body, including sleep. However, avoid exercising before an hour of bedtime as it may reduce your sleep duration, quality, and make it difficult to fall asleep.

Exposure to sunlight:

Exposure to natural lights, both dark and bright, is important for your circadian rhythms. To balance your circadian rhythm, go out on the balcony, terrace, or anywhere that can get you exposure to daylight as well as night.

Watch what you do before sleep:

What you do an hour before sleep is important to determine the quality of your sleep. Avoid work, reduce screen time, read, and meditate. It will help you relax and help your hormones to promote sleep.

Lockdown is daunting on everyone; least you could do is keep yourself healthy. Follow these steps and stay fit and healthy.

--- More ---