One of the most significant changes that nationwide quarantine and social distancing has created in our day-to-day lives is the complete destruction of most people’s schedules. Many people who are working from home, or not working at all, no longer adhere to a strict sleeping schedule. This applies especially to students who aren't attending on campus classes for the time being. I’ve seen so many pictures and memes of people talking about how they stay up until three am and they sleep in until noon just because they can, which can become a serious health issue if these habits continue.

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Our bodies are ruled by a ​circadian ​rhythm that responds to light and dark. Our biological clock makes this circadian rhythm, and if they are disrupted there can be negative health consequences. The National Institute of General Medical Sciences reports that irregular rhythms are linked to “​various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and seasonal affective disorder” (Circadian Rhythms). While these are the chronic conditions, even mild conditions such as feeling more groggy than awake in your waking hours can be difficult to deal with especially for students who are still expected to study twice as hard now that they will be learning completely from home.

If you are struggling with regulating your sleep and dealing with the negative effects here are some tips from the ​Sleep Foundation:

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1. Stick to a sleep schedule. Following your usual time to get up may make the transition back to school and work easier.

2. Practice a relaxing bedtime routine. Sleep Foundation recommends doing this routine away from bright lights for best results.

3. Avoid naps during the afternoon.

4. Exercise daily.

5. Evaluate your room for optimal sleeping conditions. S.F. recommends the room to be

   around 60-67 degrees, little to no light and also recommends a white noise machine or

   humidifier.

6. Sleep on a comfortable mattress and pillows. This one may not be possible for everyone,

   but if you are able to then you should do it.

7. Expose yourself to bright light in the morning when you wake up: This will keep your

   sleep routine in check.

8. Avoid alcohol, cigarettes, heavy meals and caffeine before you go to bed.

9. Avoid electronics before you go to bed, the light it emits will keep you awake.

10. If you can’t sleep don’t just lie in bed. Go to another room and do something else until

    you feel tired. This will create an association between your bedroom and sleeping. This one also may be hard for students who don’t have a dedicated workspace outside of their bedroom, but for those who can make that separation are encouraged to.

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Article by Marie Perez

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Sources:

https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx https://www.sleepfoundation.org/articles/healthy-sleep-tips