The restrictions of a stay-at-home order as created a variety of issues for Washingtonians.  Our focus has been to remain healthy and sleep is a huge part of the equation.   

Our immune system requires sleep and is critical to our physical well-being. It’s also a key promoter of emotional wellness and mental health, helping to beat back stress, depression, and anxiety.
Many of us have had sleep problems even before COVID-19. Others are finding the stress of the pandemic, has created all sorts of problems, one of which is sleeping well at night. Good News! There are some specific things you can do to improve your sleep not only during this stressful time, but beyond.
Establishing a routine allows your mind and body to acclimate to a consistent sleep schedule. Start a movie earlier in the evening than staying up too late. Avoid any major variation to your daily sleep times.
Sleep-specific aspects of your daily schedule should include:

Wake-Up Time: Set your alarm, bypass the snooze button, and have a fixed time to get every day started.
Wind-Down Time: This is an important time to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pajamas and brushing your teeth. Given the stress of the coronavirus pandemic, it’s wise to give yourself extra wind-down time each night.
Bedtime: Pick a consistent time to actually turn out the lights and try to fall asleep.

Now that we are working from home all day, many of us are having difficulty with life/work balance. In terms of sleep, it means reserve your bed for sleep. Don’t start your work day by turning on your computer as you semi-recline in bed. Don’t watch late-night movies in bed. Equate your bed with sleep.
If you are tossing and turning, get up after 20 minutes and do something relaxing, in low light, then head back to bed and try to fall asleep.
There are routines that you can develop into your daily life that can serve as “cues” throughout the day. These cues or habits signal to your brain a pattern that can help with sleep.

• Showering and getting dressed even if you aren’t leaving the house.
• Eating meals at the same time each day. Watch caffeine and alcohol intake.
• Blocking off specific time periods for work and exercise.
• Change your bedding every week. Fluff your pillows or replace them.
• Avoid long naps late in the day.
• Find ways to relax can really help your sleep. Deep breathing, stretching, yoga, mindfulness meditation, calming music, and quiet reading are just a few examples of relaxation techniques that you can build into your routines. **

If you continue to have difficulty with sleep or you find sleeplessness worsens, call your doctor or a sleep expert. Many doctors are available via telemedicine to avoid having to physical visit the office.
**Our video page is a good source for mindfulness videos.
If you would like to learn more about Pacific Rehabilitation Centers, please read more about us or contact us.

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If you are having a Medical Health emergency, please call 9-1-1.
If you are having a Mental Health emergency, please call 9-8-8.


9617 7th Avenue SE
Everett, WA 98208

(425) 513-8509 Phone
(425) 290-9774 Fax

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1416 East Main, STE F
Puyallup, WA 98372

(253) 445-8663 Phone
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Moses Lake

821 East  Broadway Ave. STE 11
Moses Lake, WA 98837

(509) 350-2298 Phone
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M-F: 8am - 5pm