The Covid-19 pandemic has changed everyday life in a way that would have been unthinkable just a few months ago. Amid concerns for our physical health, and the health of our loved ones, our mental health has also been dealt a blow, with worries about our livelihoods and the future adding to an already stressful and unprecedented situation.  

“It is easy for the pressure to mount leading to nights plagued with worry and fitful sleep,” says Amanda Grant, Chief Wellness Officer at CIVANA Wellness Resort & Spa in Scottsdale, Arizona. “However, we will come out of this stronger and there will be light at the end of the tunnel. Until then, I wanted to share a few tips to help ease the mental stress and provide tips to make you sleep easier.”

1. Unplug. At least 30 minutes prior to the time you wish to fall asleep, eliminate devices and screens. In addition to our busy minds full of between 20,000-70,000 thoughts per day, we have so much content and noise coming at us all day long. Especially in this current climate where the day-to-day can be more stressful and taxing, give yourself the gift of quiet and stillness as part of your nightly routine.
2. Release/Intend. Depending on the day you’ve had, either release what you no longer need from the day or think about what you intend for the 6-8 hours ahead. For example:

Release: If it’s been a particularly challenging day, I move through a forgiveness exercise in which I essentially give myself permission to be a human. Recalling the events of the day, there are generally a few moments that I can return to where I would have done things differently in hindsight. Maybe I snapped at a loved one or made a hasty decision that ended up making a situation worse. Whatever it is, I simply notice what happened, offer myself compassion, and set the intention to course correct in the morning. If it was particularly egregious and involved someone else, I will get a pen and paper and write down what I wish to share with them tomorrow. A good night’s rest tends to bring a bit of clarity.

Intend: Setting an intention for your rest (and for your life) is a powerful tool that is always available to you. It just takes a second and really only requires your full attention. Easy, right? One of my favorite teachers was, and still is, Dr. Wayne Dyer. His quote “Change the way you look at things and the things you look at change.” is one I return to often when I find myself stuck in a narrative or spin cycle. For this exercise, I have found it most helpful to be sitting up in bed just prior to lying down. Allow the eyes to close which is merely a technique to turn down the sense of sight and turn your gaze inward. Breathe gently and easily and use an “I statement” out loud or silently to yourself. For example, This evening, I intend to sleep through the night and wake up feeling refreshed and ready to face another day. Dwell inside this intention that you have set for yourself for 1-2 minutes before lying down – you might even imagine that each inhale and exhale is breathing life into this plan you have set for yourself. (This can also be an effective technique to use when setting the intention to remember your dreams.)

3. Breathe. Breathing to relax is an effective tool to fall into a much-needed deep sleep. You can listen to guided breathing (such as Jack Kornfield or Tara Brach)or try on your own. Some methods and steps are outlined HERE. For days that have felt particularly emotionally heavy or dense, try the 4-7-8 (also referred to as coherent or relaxation) breathing method.
4. Set a Sleep Ritual. Though your day-to-day schedule has likely changed due to staying/working at home, create a sleep schedule with consistent times of going to bed and waking up. Incorporate meditation and/or the aforementioned deep breathing exercises before you go to sleep to allow the mind to calm. Before you rise, allow yourself to have a moment of pause where you can set your intention for the day.
5. Create a Soothing Space.A conducive space for falling and staying asleep will be one without TV, your cell phone, laptop and other forms of distraction. Opt for black out blinds and breathable linens. Set the room at a temperature that you find comfortable. Keep a journal by your bed to allow you to write down things that come to mind that you can address the next day. Weighted blankets are also known to help combat stress and reduce anxiety. Pink Himalayan Salt lamps or bowls can help with the overall balance of the room, relaxes the energy and provides an extra level of calm.
6. Nourish Your Body. Though it may be tempting to take the edge off these days, eliminate stimulants such as alcohol, nicotine, caffeine and try not to eat which activates your digestive system. Try herbal teas such as chamomile or valerian root.
7. Aromatherapy. Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. The use of aromatic essential oils has been around for thousands of years to help manage pain, improve sleep quality and reduce stress among many other benefits. Lavender and Roman Chamomile are wonderful agents for better sleep
8. Stretch.Stretching is often overlooked as a great remedy to help fall asleep faster as it allows you to focus your attention on your breath and body verses the stressors of the day. Additionally, stretching offers potential physical benefits like muscle tension relief and prevents cramps. Try Child’s Pose or Low Lunges.