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This Sleep Awareness Week, Austin Health’s sleep experts remind us all that sleep is integral to good health, particularly at times when we’re under stress.
Sleep researcher Dr. Maree Barnes says that sleep is important for our immune system to function well, as well as for making good decisions and managing stress.
“During sleep, the body manufactures and releases cytokines, which are proteins that help the body to fight infection. So if you don't have enough sleep or your sleep is of poor quality, you are less able to fight off the virus if you are exposed and you will take longer to recover,” says Maree.
Unfortunately though, she says that stress can also make it harder to sleep – and for those who are in isolation or working from home, there are more challenges.
“Our daily rhythms are set by many of the routine things that we do - what time we get up, when we eat, exercise and work commitments. If you are kept indoors and in isolation for a prolonged period, many of these routines could change, thus affecting your sleep,” she says.
So how can we get a good night’s sleep with all this stress and disruption?
Maree’s tips include:
Head Scientist Tom Churchward agrees.
“It is important to recognise the substantial changes to our lifestyle and routines that working from home and isolation bring,” Tom says.
“Separate 'I am at work' time from 'I not at work time' by consciously deciding when you start and stop work. There will be intrusions from one to the other - and that's ok - but at least have that 'template' of which mode you are in so you can focus on being productive when at work and have a proper break from work at other times,” he says.
“Finally, balance brief checks of current news and advice (we all need to stay informed) with ample time out from looking at the news or social media and instead doing some things you enjoy at home.”
Wageni wanaruhusiwa katika maeneo ya Afya ya Austin na vizuizi fulani. Pata maelezo zaidi kuhusu vizuizi vyetu vya wageni. Katika wiki hii ya ufahamu wa usingizi, wataalamu wa usingizi wa Austin Health wanatukumbusha sisi sote kwamba usingizi ni sehemu muhimu ya afya nzuri, haswa wakati tunapokuwa chini ya mkazo. Mtaalamu wa usingizi, Dk. Mary Barnes, anasema kwamba usingizi ni muhimu kwa mfumo wetu wa kinga kufanya kazi vizuri, na pia kwa kufanya maamuzi mazuri na kudhibiti mkazo. Wakati wa usingizi, mwili hutengeneza na kutolewa cytokines, ambayo ni protini ambazo husaidia mwili kupambana na maambukizo. """Kwa hivyo ikiwa huna usingizi wa kutosha au usingizi wako ni wa ubora duni, una uwezo mdogo wa kupambana na virusi ikiwa umeambukizwa na utachukua muda mrefu kupona,"" anasema Marie." Kwa bahati mbaya, ingawa, anasema kwamba mkazo pia unaweza kufanya iwe vigumu kulala <unk> na kwa wale ambao ni katika kutengwa au kufanya kazi kutoka nyumbani, kuna changamoto zaidi. <unk>Rhythms yetu ya kila siku imewekwa na mambo mengi ya kawaida ambayo tunafanya - ni wakati gani tunaamka, tunapokula, kufanya mazoezi na ahadi za kazi. "Ikiwa unashikiliwa ndani ya nyumba na katika kutengwa kwa muda mrefu, mengi ya mazoea haya yanaweza kubadilika, na hivyo kuathiri usingizi wako. """ Kwa hiyo twawezaje kupata usingizi mzuri wa usiku pamoja na mfadhaiko na usumbufu huu wote? Vidokezo vya Maree vinatia ndani: Mwanasayansi Mkuu Tom Churchward anakubaliana. "Ni muhimu kutambua mabadiliko makubwa katika mtindo wetu wa maisha na mazoea ambayo kufanya kazi kutoka nyumbani na kutengwa huleta", Tom anasema. Tenganisha wakati wa 'Mimi niko kazini' na wakati wa 'Mimi si kazini' kwa kuamua kwa ufahamu ni lini unaanza na kuacha kazi. Kutakuwa na intrusions kutoka moja kwa nyingine - na hiyo ni sawa - lakini angalau kuwa na kwamba 'template' ya ambayo hali wewe ni katika hivyo unaweza kuzingatia kuwa uzalishaji wakati wa kazi na kuwa na mapumziko sahihi kutoka kazi wakati mwingine, 'anasema. Mwishowe, panga ukaguzi mfupi wa habari za sasa na ushauri (sisi sote tunahitaji kukaa na habari) na wakati mwingi kutoka kuangalia habari au media ya kijamii na badala yake kufanya mambo fulani unayofurahia nyumbani.