After battling COVID, I found sleep elusive. I mean, who hasn’t tossed and turned, right?
But I discovered five tips that truly helped me reclaim my rest. First, I committed to a sleep schedule. My body craved that routine!
Next, I transformed my bedroom into a cozy sanctuary—cool, dark, and free of screens. Seriously, it’s a game changer!
Managing light exposure? Huge factor in unwinding. And let’s not forget about moving! Regular exercise became my secret weapon against stress.
Lastly, cutting back on caffeine and nicotine before bed? Trust me, my body’s been thanking me ever since.
At Corala Blanket, we’re all about promoting better sleep, so I’m sharing this because I truly care.
Speaking of experiences, there was one sleepless night that really got to me. I had just finished a long day, and my mind was racing with worries about the future. I tossed and turned, feeling the weight of the world on my shoulders. It was then that I realized the power of those sleep tips. I took a deep breath, focused on my routine, and created a calming space. Slowly, I felt the tension melt away. If I can do it, so can you!
Table of Contents
Key Takeaways
- Establish a consistent sleep schedule with a fixed wake-up time to support your circadian rhythm and regulate melatonin production.
- Create a conducive sleep environment by maintaining a cool room temperature and minimizing light and noise disruptions.
- Manage light exposure by getting natural sunlight during the day and avoiding screens at least one hour before bedtime.
- Engage in regular physical activity, such as walking or dancing, to enhance sleep quality and reduce stress levels.
- Minimize caffeine and nicotine intake, especially before bedtime, to avoid disruptions in sleep cycles.
Establish a Consistent Sleep Schedule

While it might be tempting to sleep in on weekends, sticking to a consistent sleep schedule is essential for better sleep quality, especially after experiencing the disruptions of COVID. Trust me; your body craves that routine!
I’ve found that setting a fixed wake-up time every day, even on weekends, helps reset my circadian rhythm. It’s like giving my internal clock a gentle nudge—no more groggy mornings! By waking up at the same time each day, I guarantee I get regular exposure to natural light, which, believe it or not, works wonders for my sleep quality. This is particularly important because maintaining a stable routine can help regulate melatonin production, which plays a crucial role in sleep.
If you’re still struggling with sleep disturbances, I get it. Long COVID can mess with your sleep patterns, but incorporating consistency can really mitigate those issues. In fact, approximately 52% of individuals with COVID-19 experience sleep disruptions, emphasizing the importance of establishing a routine.
Why not try a calming wind-down routine before bed? I enjoy light reading or some gentle stretches; it signals to my body that it’s time to unwind.
As I created Corala Blanket, I wanted to share tips that truly help. So, let’s embrace those consistent sleep schedules together! After all, who doesn’t want to wake up refreshed and ready to take on the world?
Create a Conducive Sleep Environment
Creating a conducive sleep environment is essential for getting the restful sleep we all need, especially after the chaos of COVID.
First, let’s talk temperature—keeping your bedroom cool, around 60 to 67 degrees Fahrenheit, is a game-changer. It’s like giving your body a cozy hug while you sleep.
Next up, darkness! I swear by blackout shades or an eye mask to block any annoying light. These blackout blinds can significantly improve sleep quality, especially for those who work irregular hours.
And noise? A white noise machine works wonders to drown out those unexpected sounds. Trust me, you’ll thank me later when the neighbor’s dog isn’t your midnight DJ.
Make your bedroom a distraction-free zone. It’s not an office, so leave those work emails at the door. This is crucial, as reduced natural light exposure can disrupt your body’s natural sleep cues.
Set a wind-down routine too! Imagine this: a warm bath, a good book, or some soothing music. Yes, please!
Finally, let’s ditch the screens at least an hour before bed. If you’re scrolling through COVID updates, your mind won’t relax.
I created Corala Blanket to help people find their zen and sleep better. Who wouldn’t want that?
Manage Light Exposure Effectively

To manage light exposure effectively, I find it essential to harness the power of natural light during the day. Nothing beats the sunshine streaming through my windows, right? It’s amazing how spending just a bit of time outside in the morning can help reset my internal clock. Fresh air, combined with natural light, can significantly improve our overall air quality indoors, which is crucial for sound sleep.
Here are a few tips I love:
- Open those blinds and let the daylight flood in, even on cloudy days!
- Avoid screens for at least an hour before bed—your sleep will thank you.
- Consider using high-intensity light therapy in the morning to kickstart your day.
I’ve noticed that natural light has the strongest influence on our circadian rhythm. It’s like a wake-up call for our bodies. proper light exposure can aid in alleviating sleep issues related to Long COVID, which many are experiencing after their illness.
And when I skip the blue light from devices, I feel a world of difference in my sleep quality.
Let’s face it, after COVID, we could all use a little extra help with our sleep. I created Corala Blanket to share tools that enhance our well-being, because who doesn’t want more restful nights?
Engage in Physical Activity
Engaging in regular physical activity has transformed my sleep quality, and I can’t recommend it enough.
Seriously, have you ever noticed how a brisk walk or a fun dance session can melt away stress?
When I started moving more, I found that my restless nerves calmed down, and I felt more in tune with my body’s natural rhythms. Regular physical activity can significantly boost sleep quality and help alleviate sleep disorders.
Even simple things like playing fetch with my dog or following an online exercise video can work wonders!
Did you know that during the COVID-19 quarantine, my activity levels dipped, and my sleep took a hit?
It’s true! A study found that reduced physical activity increased the risk of sleep disturbances by 1.5 times. Yikes!
To keep sleep disturbances at bay, I now make it a point to engage in physical activities throughout the day.
I often take midday walks to soak up some sunshine, which really helps me unwind by bedtime.
Minimize Stimulants and Disruptors

While I’ve learned the hard way that stimulants and disruptors can wreak havoc on sleep, minimizing their intake has made a noticeable difference in my nightly rest.
Seriously, if you’re struggling with sleep, it’s time to take a good look at what you’re consuming.
Here’s what I’ve found helpful:
- Ditch the caffeine: That afternoon coffee might be your best friend, but it’s also a sleep saboteur. Consuming caffeine before bedtime can significantly disrupt your sleep cycle.
- Say no to nicotine: Whether it’s a vape or a cigarette, nicotine keeps you alert when you should be winding down.
- Be mindful of meds: Some medications can mess with your sleep, so chat with your healthcare provider if you suspect yours might be the culprit. Research shows that sleep disturbances are significant concerns among long COVID patients, highlighting the importance of addressing these issues.
Reducing these stimulants not only improves sleep quality but also allows for a more restful night.
I can’t stress enough how much better I feel after making these changes!
And let’s be honest, I could use all the energy I can muster for those cozy moments with my Corala Blanket.
Poor Bedtime Screen Habits
As I settled into bed each night, I often found myself glued to my phone, oblivious to how those late-night screen habits were sabotaging my sleep. Can you relate? That blue light from screens tricks my brain into thinking it’s still daytime, and the result? A groggy morning after tossing and turning all night. Studies have shown that blue light exposure can significantly impair our ability to fall asleep.
Here’s a quick look at how poor bedtime screen habits can mess with our sleep:
Effect | Cause | Solution |
---|---|---|
Suppressed melatonin | Exposure to blue light | Use blue light filters |
Poor sleep quality | Engaging content keeps me alert | Pause screens at least an hour before bed |
Delayed sleep onset | Mental arousal from scrolling | Establish a calming bedtime routine |
Increased grogginess | Disrupted sleep cycles | Create a screen-free bedroom |
I’ve found that kicking my screen habit, even just an hour before bed, helps me wind down. Plus, making my bedroom a screen-free zone is a game changer! Studies show that extensive screen exposure disrupts our natural sleep patterns, making it even more crucial to limit device use before bedtime.
It’s no surprise that I created Corala Blanket to help enhance that cozy, screen-free atmosphere. Let’s embrace better sleep together! After all, who doesn’t want to wake up feeling refreshed and ready?
Viral Sleep Challenges on Social Media

It’s fascinating to see how these challenges highlight the struggles so many of us are facing. I mean, who hasn’t tried a trending sleep hack?
Here are a few popular ones that caught my eye:
- Sleep Mask Challenges: People share their experiences using sleep masks to block out distractions.
- Bedtime Routines: Users post videos showcasing their winding down rituals, emphasizing the importance of consistency.
- Dream Journals: Many have taken to documenting their bizarre dreams, turning insomnia into a creative outlet.
These challenges shine a light on the widespread sleep disturbances we’ve experienced since the pandemic. Nearly 40% of us reported problems falling asleep, and social media has become a platform for sharing solutions and solidarity. In fact, reports indicate that nearly 95.5% of frontline health care workers experienced poor sleep quality during this time. Establishing a consistent sleep schedule can be a powerful tool in combating these disruptions.
As someone who’s passionate about healthy sleep, I created Corala Blanket to help others find comfort and rest.
- Traditional Greek Throws for Deep Pressure Therapy - February 9, 2025
- Ethiopian Cotton Blankets for Deep Pressure Support - February 9, 2025
- Indigenous Earth Oven Techniques for Deep Relaxation - February 9, 2025