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Create a daily rhythm by:

  • Getting up at the same time everyday: Your schedule may have changed, and now you may find yourself waking up at different times throughout the week. Make sure you set your alarm clock to wake up at the same time everyday. Setting a consistent schedule will help other parts of your day fall into a regular routine.

  • Seeking light as soon as you can: You may be used to waking up, getting ready for work, and stepping outside into your car for your morning drive. Receiving that morning light is a signal to your body’s clock, and helps you to be more alert and awake. Make sure to open the curtains, or step outside for a few minutes of sunshine.
  • Keeping daytime and nighttime separate: Staying indoors during the day instead of leaving the house for work or for errands, can cause our bodies to not be able to distinguish between day and night, especially if we are used to keeping curtains closed and lights off during the day. Try to keep your space full of natural light during the day, and dim your lights in the evening to prepare your body for sleep.
  • Making your first social interaction around the same time each day: While in isolation, especially if you live alone, maintaining social interactions can be difficult. You may be used to seeing the same people at work, interacting with others at the grocery store, or seeing classmates, at the same time each day. Try to video chat a friend or family member each morning to maintain that daily social interaction.
  • Avoiding being sedentary for long periods of time: Waking up and going straight to the couch, dinner table, or desk can become routine, and you may find yourself moving less. Try to make your breaks active ones by doing at-home workouts or other physical activities, such as washing your car, walking pets around the neighbourhood, starting on spring cleaning, or getting a head start on gardening. There are also many online workouts that require little time and equipment that you can do at home.

Minimize the impact of isolation on sleep by:

  • Going to bed at the same time each night: Keep your bedtime schedule consistent and go to bed as soon as you feel a “wave” of sleepiness. Doing so will prepare your body to sleep at the same time each night
  • Avoid vigorous physical activity before bed: Although it can be easy to join your work conference from the comfort of your bed, or eat breakfast while still under the covers, continuing to do this can cause your brain to think your bed is for wake activities, and can make it harder for you to fall asleep.

How well you sleep is just as important as how much sleep you get each night. Click to learn more about the difference between sleep quality and sleep quantity.

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Last modified: 
Monday, May 10, 2021 - 10:12am