Tips for Supporting Sleep During a Pandemic

If you're having trouble sleeping during the COVID-19 pandemic, check out these tips to fall asleep easier and get more rest.

ONE

Make Sleep a Priority

TWO

Use bed for sleep and sex only

Avoid spending time in bed when not sleeping (e.g., while working or watching TV)
If you are working from home, move your home office away from your bed

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THREE

Pay attention to light

Dim light (only enough to see) within 90 minutes of bedtime, during sleep period; keep electronic devices on dimmest setting
Consider using orange-red light bulb (from hardware store) if you need light during the night to feed, care for baby
In the morning, get as much bright light (for baby and mother) as possible; sunlight is best

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FOUR

Have a 30-60 minute “wind down” zone before attempting sleep; engage in relaxing, quiet, activities in dim light

Can also be helpful for baby (starting around 3-6 months of age) to have pre-bedtime routine
Avoid reading or watching news or social media during your wind down
Try soothing or calming strategies (e.g., mindful meditation) during this time

FIVE

Don't "try" to sleep

Lie down to go to sleep only when sleepy
Get out of bed when unable to sleep; do calm, distracting activity, such as reading in low light or watching TV, until you feel sleepy

SIX