In times of quarantine and curfews … How to overcome insomnia


Source: Arabic.Net – Jamal Nazi

Daily changes in habits due to quarantine and curfew conditions due to the Corona pandemic have kept pace with confusion in the number of hours and sleep habits, and some face stress due to not sleeping for enough hours.

According to a report published by Healthline, the human body undergoes self-restoration during sleep hours, including but not limited to brain indexing of information and paths alongside and hospitalizations that include automatic cardiovascular repair.

Talking about the importance of sleeping lasts long enough for the human body, but the report also raises a question about whether it is possible to compensate for the hours that a person sometimes has to not sleep, which is evident in the context of the report that it can be compensated the next night.

But a scientific study warns that the benefits of recovery when compensating for sleeping hours are not equal to those that the body achieves when they naturally sleep in the first place, because the body takes extra time to achieve that end. The study results show that it takes four days to fully recover from missing one hour of normal sleep.

According to the National Sleep Foundation, a person needs about 7.1 hours of sleep each night to feel comfortable, but 73% of people do not achieve this goal regularly. This is due to many factors, such as school responsibilities, long working hours and increased use of electronics such as smartphones.

Chronically not getting enough sleep leads to many health problems, including diabetes, weak immune systems and high blood pressure. Also, the body’s secretion of higher levels of cortisol, or the so-called “stress hormone”, can lead to stress, depression and obesity.

The right hours of sleep

Not everyone needs the same number of hours of sleep per night, as some people sleep nine hours or more, while others are suitable for six hours or less. To find out just how much each person needs, one should assess how he feels the next day after different periods of sleep.

You can also tell how much sleep each person needs by letting the body sleep as much as they need over a few days. It will then naturally move to the best sleep rhythm that fits his body, which can be maintained after the experiment is over.

How to make up for lack of sleep

If a person suffers from not getting enough hours of sleep, he should follow some of these methods by which to compensate for the lost and missing hours of sleep:
Short naps for about 20 minutes in the early afternoon.
• Trying to sleep for an additional two hours on the weekend after the usual time to wake up.
• Trying to sleep longer hours for one or two nights.
Go to bed early the next night.

Tips for chronic conditions

As for those who suffer from cases of chronic lack of sleep hours, they will need to make some long-term changes, including:
Go to bed 15 minutes before normal time every night.
• Transferring any electronics, whether by phone, computer or TV, from the bedroom to any other room.
• Change the usual evening routine that causes you to stay out of bed after bedtime.
• Quit using electronics two hours before bedtime.

Ensure that the bedroom is dark and cool enough.
Avoid caffeine late at night.
• Doing exercise no later than three hours before bed.
• Avoid sleeping at any other time throughout the day, apart from naps that should not exceed or exceed 20 minutes.


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