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How to sleep in times of crisis?

We have all had to face changes in our routines, habits, responsibilities and concerns throughout our lives. Not only has the pandemic changed us, but also the situations that each of us may experience in this up and down that life confronts us with every day (family, work, virtuality, confinement, etc.). It is possible that these changes are influencing our sleep patterns affecting our ability to fall asleep or maintain it. But, how can we sleep well if we have our world upside down?

When we face situations that are completely new to our lives, it is normal that our thoughts and feelings are also unprecedented and cause us uncertainty, helplessness and many times anxiety. Below, we will show you some sources that can usually alter our sleep cycles and the solutions that could help to improve it.

News: our worst enemy in times of crisis

News can be a source of stress to which we are exposed daily from the time we wake up until the time we go to bed. We receive information all the time and from different media, becoming excessive, overwhelming and possibly counterproductive.

Solution Tips to sleep well in times of crisis

It is important that we are informed and that we understand what is happening in our country and in the world in order to know how to behave and how to act in any case.  Therefore, we recommend limiting the amount of news we consume per day. Let’s choose three reliable sources of information and a time during the day to read them with calm and concentration, the less close to our bedtime the better.

Work environment and home environment: a madness in today’s world

Another possible cause that may be altering our mind at bedtime is that during the day it is difficult to differentiate the work environment from the home environment. We are used to have very marked distinctions in our schedules of when it is time to work, to socialize, to be with the family and for our personal care. At home we may feel that one merges with the other, making us experience frustration, tiredness, sadness and confusion.

Solution Do not work in the space where you sleep

To prevent this from becoming detrimental to our mental health, we recommend creating simple habits that allow us to maintain our internal biological rhythm. For example, choose a time to go to bed and turn off the lights and all the screens around us. We may not fall asleep immediately at the beginning, but with time our brain will understand that this is the time to rest and the sleeplessness will be less and less.
In addition to this, keep in mind that the space where you work cannot be the same space where you rest. Do not work, study or use the computer in bed. Let this place be exclusively for resting and sleeping.

Extra Help: Exercise for better sleep


It is important that we take time out of our day to be physically active. We don’t have to kill ourselves exercising, but we can’t just sit around all day working, and then go straight to bed. We recommend that the physical activity we choose to do is not close to bedtime, but you can do stretching before going to sleep we recommend you in NÜI these: 10 min. exercises to do before going to sleep.


It is important to remind our body the difference between artificial light and natural light. Expose yourself to natural light, take advantage if there is sun, even if it is just a few minutes a day in our windows, terraces or any space where light enters from outside.

Another reason that can rob us of sleep is that many times with all that we have to do during the day we avoid our worries and emotions and “postpone” them for the night at bedtime. This causes our mind to be actively thinking during those hours when we should be resting. During this time when we are not clear about the long-term situation, the best thing we can do is to resort to cognitive restructuring, generating strategies to modify the way we are thinking about the pandemic.

Conclusion for better sleep

Worries are inevitable, so let’s worry about the things we can solve on a day-to-day basis. Let’s take some time out of our days to think about what causes us stress and think of solutions. This way, at bedtime we can devote our energy to activities that relax us: meditate, read, do breathing exercises or listen to soothing music. Try different things to see what might work.

We invite you to learn more about our Tips for a better sleep.