pandemic = odds are you're probably not sleeping

Almost everyone I've talked to has mentioned how they can't sleep lately. They're either exhausted all the time, suffering from insomnia or alternating between the two.

Let's be honest: with all of the anxiety, worry, and uncertainty resulting from the pandemic, it's no wonder most of us aren't sleeping well.

So how do we attempt to sleep as soundly as our animals seem to?

Here are a few simple steps you can take:

Create a new routine. Try to wake up and go to sleep at the same time every day - it may be hard at first, but it should help you establish some sense of normalcy. Showering, getting dressed for work, eating regular meals, and scheduling your day can also make you feel calmer and more in control.

Find ways to help you relax before bed. Whether it's reading a book quietly in bed, taking a bath, or meditating, you can begin to build your practice into your evening routine.

Dedicate your bedroom to sleep. And sex. Those are the only two activities sleep experts recommend so your mind only associates your bed with a good night's rest. Or a little fun. :)

Spend time outside. If you don't have a lot of natural light at home, that can throw off your circadian rhythms (read: your sleep-wake cycle). Try spending more time outside.

Stay active. Engaging in daily exercise while maintaining social distancing measures put out by the CDC helps your body produce endorphins, which trigger a positive response in the body while also impacting the brain's pain receptors.

Be careful with naps. Long naps can interrupt your nighttime sleep, so try to limit them to 30 minutes and avoid taking them late in the day.

Put down your devices. The little blue light emanating from the phone, computer, or tablet you keep checking before you hit the sack? That has been proven to stimulate the brain and can suppress the body's natural ability to produce melatonin (read: the sleep hormone). Try to put your devices aside at least an hour before bedtime.

Check your diet. Eating healthy meals is beneficial to your sleep, while alcohol and caffeine can disturb how long and how well you sleep, especially if you take it in the afternoon.

Reach out to an expert for help. If you continue to struggle with your sleep or it worsens, please contact a healthcare professional. Many of them are available for telemedicine appointments.

Sources: The National Sleep Foundation, The Mayo Clinic