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  • Allison L. Sallee, PhD

Quarantine In The Know - Sleep



Trouble Sleeping? This is happening a lot right now for a lot of people during quarantine. Below are some tips and tricks on how to manage sleep.


  • Timing.

It’s everything. And that couldn’t be truer with sleep. Our bodies really, really like to go to sleep and wake up at the same times. As much as possible, try do this. Unsure if this will help? Try an experiment for 4-5 days. Then reevaluate. Did your sleep improve at all?

  • Blue light.

No doubt you’ve heard about this too. Yes, it really does keep us up. And, we are all likely spending far more time on screens than we normally would. The good news is that you don’t have to give up screen time. (Rejoice!) Try a pair of blue light blocking glasses. They come in a range of prices and styles. You can start with a $10 pair and see if it makes a difference. Try using them and be especially sure to do this an hour before bedtime if you tend to use any screen then.

  • Stress.

This is a biggie. If stressful thoughts are keeping you up, try these two strategies:

  1. Keep a pen and paper next to your bed. Every time a stressful thought pops up, write it down. This gets it out of your head.

  2. Count backwards by 3’s from, say, 100. This is a boring, rote task that requires a bit of attention to complete. Each time you find yourself thinking about something else, start over. With a little practice, you can train your brain to relax at sleep time.

Want more info? Check out www.sleepfoundation.org.


Let us know what's keeping you up at night in the comments below, and tune in soon for the next Quarantine in the Know!

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