4 reasons why being housebound may interfere with your sleep—and what to do about it
). Staying home-bound for an uncertain period of time creates four factors that jeopardize healthy sleep in any individual:Reduced physical activity which promotes the homeostatic sleep driveTurning the bed/bedroom into a place of work and leisure instead of sleepThe circadian system maintains a regular 24-hour cycle of sleep and wake. The natural environmental stimulus that keeps theticking is morning sunlight, which measures thousands of lux in intensity.
To keep your circadian system strong, it is important to establish a consistent schedule for the entire family that would include bright light exposure for at least 1 hour at about the same time every morning. The best way is to be outdoors, e.g., backyard, balcony, a park . The next best thing is to stay within a foot from the window with Eastern exposure and look outside. Alternatively, a bright lightbox with a rating of"10,000 lux or equivalent" and a"no UV" specification is a good substitute for sunlight for people without a history ofTo maintain the homeostatic sleep drive, a daily dose of physical activity is of paramount importance. Specific solutions vary greatly between individuals.
Research on physical activity and sleep suggests that less vigorous but consistent physical activity is a good predictor of longer and deeper sleep. Hence the key word is"daily." Following a schedule helps keep an exercise routine going!To help confine ruminations to the day time and keep the bed worry-free, a number of strategies may be employed. Scheduling brain-storming sessions during the day for short- and long-term planning fosters a sense of control.
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