As our kids return to school and the world slowly begins to open up, this long weekend can be a great opportunity to catch up on some lost sleep.

I have heard from people of alleges who say their sleep has been affected in some way by the covid pandemic.

Heightened stress, lack of activity, lack of outdoor time, employment stress and to top it off, being isolated either alone or with family members.

Schedules and routines have shifted – most not for the better.

Feelings of loneliness, despair, fear, and anxiety will all have a direct impact on how we sleep. As if all of those feeling aren’t difficult enough to deal with, adding sleep deprivation to the mix is a recipe for serious mental distress.

Here are some great ways to make the most of the extra time and get sleeping better by the end of the weekend.

• Get Disconnected… literally. Unplugging electronics and trading them for some old school board games, card games, trivia games, or a family dance party can be so great for your mental health

Shutting down electronics at least an hour before bed will ensure the proper and natural release of melatonin which will send a message to your brain and body that it is time to get ready for sleep.

Connecting with your family or loved one is also very good for your mental health. Too much screen time is a natural anxiety inducer and a bit of time unplugged is an easy way to get to sleep faster.

• Take a nap if you need to! I don’t recommend napping regularly, however, a short, well-timed nap can prevent overtiredness, which will make it easier to fall asleep at bedtime.

Naps should be no longer than 20-30 minutes to avoid going into your deep sleep and waking up groggy.

Fun tip – drink a cup of coffee right before your nap so you wake up with a little extra energy

• Get outside! Sunlight is as important as darkness when it comes to our sleep. Our circadian rhythm is set by light and darkness and extra sunlight during the day will definitely help you sleep better.

Take a hike or throw a ball around. The fresh air will also do you good.

Physical activity is so good for your sleep. Get your blood flowing and raise your temperature. These are things that your body loves and it will reward you with a great night’s sleep.

These are easy and fun ways to ensure a great night’s sleep this weekend and going forward!

Happy Family Day!

For a free phone call with Jillian to discuss sleep issues for yourself or your child visit www.sleepwise.ca