When you deal with stress, your body releases cortisol and adrenaline like it would if you were doing a HIIT class. For some, this manifests in feeling depleted and exhausted all of the time, while others might feel wired and overstimulated or unable to sleep. Why does this matter? Sleep is directly linked to healing and repairing. As such, sleep has an impact on almost every system. If you do not rest, digest and regenerate, it catches up with you. We do not know when or how, but life will resume to some level of normality in the future. So it is a good idea to not let your sleep patterns run wild.
Beyond anxiety and stress, here are some common threads happening during the circuit breaker, affecting sleep.
1. Lack of routine.
It is a good idea to wake up and go to sleep around the same time each day–Even on weekends. You cannot catch up on sleep. A routine is essential right now! If you currently do not have a routine, create one. We help our clients think through their days and routine to build on better habits.
2. Not enough time outdoors
Sunlight really helps reset our circadian rhythm, so make sure you are getting enough time outdoors. It also helps shift mood and energy to get a change of scene! We cannot stress this one enough!
3.Too much screen time
We are all in front of our screens a lot more. Some clients have been getting really bad headaches. Wherever you can do work away from the screen, do! Some calls do not need to be video, and combining walking outside with a meeting call can be a great way to get a break. A lot of our clients were struggling with separation between work and home, working late into the night. We helped them set up a clear boundary between work and home. Logging off their computers so it would not be easy to just quickly check on that e-mail. We also suggest installing the program F.lux. This program removes the blue light from your screen which disrupts melatonin, the hormone that makes us sleep.
4. Too many naps– Do not catch up on sleep
A lot of our clients have started taking naps late afternoon, resulting in really late sleep times. A nap can be a good idea, but keep it early. A good time would be after lunch. Keep the duration of the nap to around 10 to 20 minutes so it does not interfere with sleep later on. You should wake up from a nap feeling energised, not groggy and in need of a coffee!
5. Caffeine
Too much caffeine can really shift our sleep pattern. This is different for everyone but we usually say no caffeine after 12pm. We also urge clients to stick to the 1 cup limit. We all metabolise caffeine differently– This comes down to our genes, so experiment with what works best for you. Just be mindful– We had a client having a coffee at 7pm because she felt tired, but then was only able to sleep around 3am! Listen to your body. Caffeine is not the only way to get an energy kick… Move your body, listen to music, drink water or if it is already late at night, start winding down!
6. Alcohol
Okay, the elephant in the room– Alcohol. Yes it can help you un-wind and separate between work and relaxation… But be mindful of its effect on sleep.
Some of our clients report better sleep when they drink. Whilst it is true they may fall asleep faster, REM sleep is disrupted so you wont go into the deeper stages of sleep. This is another reason why you might feel tired all day after a night out. While reducing, limiting or avoiding alcohol is key, if this is not possible, we would suggest helping your body process it better: Stay away from beer and sugary cocktails and opt for clear spirits with soda water, whiskey or wine. Replace alcohol with water 1 to 2 hours before bed time.
7. Get help
If you feel you need extra support, especially during this time, there are certainly supplements that help. Magnesium, Melatonin, Neurocalm and Deep Sleep are all excellent at helping support sleep.
Confused? 'Do I need to supplement?'
Ask us via +65 9720 2287 (WhatsApp) or email us at info@thenutritionclinic.com.sg today.
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