Tips For Sleeping Well In Quarantine

Quarantine leads to increased levels of stress and anxiety in the population. For this reason, sleep-related problems tend to occur frequently. What can we do about it?
Tips for sleeping well in quarantine

The COVID-19 pandemic has exposed the whole world to a situation never seen before. It forced the population to live in a completely new situation: everyone has to stay at home. In this article we will look at some tips for sleeping well despite isolation.

The quarantine was imposed to prevent the infection from occurring in a single wave or in any case in a short period of time. The aim is to ensure that the health system can offer an adequate response. This situation, however, leads to a disruption of one’s habits, even those associated with sleep.

Many people fail to enjoy quality, restorative sleep, which is essential for a better quality of life. It is therefore a matter of which it is good to speak. Let’s find out more!

When can we define quality sleep?

According to experts from the Italian Association of Sleep Medicine, a quality night’s rest includes several hours of rest, which vary according to age. In fact, each person needs a different number of hours of sleep to be able to say that they have slept well.

We could define healthy a nocturnal sleep that allows the individual to enjoy an adequate and regenerating rest. In general, we talk about 7 or 8 hours a night without interruption. In the case of children, the hours become 10.

Tips for sleeping well during quarantine
The number of hours of sleep a person needs varies with age. In general, the advice is to sleep 7 to 8 hours a night.

What are the symptoms that a person suffering from sleep disorders can experience?

Poor sleep quality results in several health problems. In the short term, its effects seem to go no further than daytime fatigue. However, in the medium to long term it can affect other health problems. According to a publication in Nature and Science of Sleep , the effects of poor quality sleep are:

  • Daytime fatigue.
  • Difficulty processing lucid thoughts or memorizing events.
  • Bad mood, anxiety or irritability.
  • Lack of motivation or general interest.
  • Making mistakes more often than normal, being involved in accidents.
  • Worrying about lack of sleep or difficulty falling asleep.
  • Increased risk of chronic non-communicable diseases , such as cardiovascular disease, diabetes, obesity.
  • Cognitive decline.

What can we do to sleep well during the quarantine?

There are many factors that affect the quality of sleep. Still, some advice and behavioral changes, when applied consistently, contribute to quality, restorative sleep. Let’s see in detail what it is.


  • It is advisable to keep a fixed time to go and get out of bed.
  • Get enough sleep to feel refreshed, then get out of bed.
  • If you have trouble falling asleep, don’t stay in bed, get up and go to sleep later.

Tips for sleeping well in quarantine: create a suitable environment

  • The ideal sleeping environment is dark, quiet, devoid of elements that make you think about work or anything else that can be a cause for stress.
  • Avoid cell phones or electronic reading.
  • Before going to sleep, try to solve the problems as much as possible.

Nutrition and other habits

  • In the afternoon and evening, avoid consuming tea, coffee and any food or drink that contains caffeine.
  • Avoid drinking alcohol in the afternoon or evening.
  • Don’t smoke, especially in the afternoon or evening.
  • Dine early, at least 2 hours before your agreed bedtime.
  • Follow a relaxing routine before bed.

Physical activity

  • Exercise several times a week, even if you are in quarantine.
  • Avoid doing physical activity before going to sleep.

What are the tips for sleeping well despite the quarantine?

We have seen what the general councils are; however, given the current quarantine situation, it is important to pay particular attention to it.

Some of these tips may be more difficult to implement, but none will be useless during quarantine. In particular, we need to emphasize changed habits and what we can do about it:

  • Loss of hours for school and extracurricular activities.
  • Absence of working hours.
  • Inability to exit.
  • New concerns arising from the pandemic or the future of work.
  • More hours in front of the television.
  • Less physical quantity.
Relax on the sofa
Performing some actions that help you relax before bed will help manage the emotions aroused by quarantine.

Tips for sleeping well in quarantine

It is essential to start with schedules and habits:

  • Keeping the hours prior to home isolation will help organize your day.
  • Make sure that the hours are as stable and reasonable as possible.
  • Take advantage of the first few hours to carry out less sedentary activities, which involve more movements.
  • Expose yourself to natural light, at least a few hours a day.
  • In the evening, limit screen exposure and replace it with a relaxing routine, one that takes away the worries triggered by the pandemic. Some options are meditation, a hot shower, reading a book, et.

Regarding nutrition and physical activity:

  • Maintain meal times, avoiding nibbling between meals.
  • Perform regular physical activity, suitable for the space available to you.

Finally, we could add that sleeping well during the quarantine not only brings several benefits because it helps to cope better with the situation, but also contributes to general well-being.

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