If you’re finding yourself unable to sleep at night due to anxiety about the Omicron variant, know that you’re not alone.

The pandemic has caused a lot of unrest and stress around the world, and it’s normal to feel anxious about new developments like these. However, lack of sleep can also have negative impacts on our bodies and minds, affecting our immune systems, our mental health, and our overall wellbeing. So what can you do to get a better night’s sleep? Here are 30 tips to help you:.

1. Maintain a consistent sleep schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can make it easier to fall asleep at night.

2. Create a sleep-conducive environment

Make sure your bedroom is cool, dark, and quiet. Use “white noise” if necessary, like a fan or a white noise machine, to block out any external sounds.

3. Avoid screens before bedtime

Turn off all screens (computers, phones, tablets, TVs) at least an hour before you want to go to sleep. The blue light emitted by screens can interfere with your body’s production of the hormone melatonin, which helps regulate sleep.

4. Limit caffeine and alcohol intake

Caffeine and alcohol can both interfere with sleep, so try to avoid them as much as possible. If you must drink caffeine, do so only in the morning, and give your body plenty of time to metabolize it before bedtime.

5. Don’t eat too much too close to bedtime

If you eat large meals too close to bedtime, your body may not have time to properly digest the food, which can interfere with sleep. Try to eat your last meal at least 2-3 hours before bedtime.

6. Exercise regularly

Exercise can help you sleep better at night by reducing stress and anxiety, and by helping your body feel more tired and ready for rest. Try to get at least 30 minutes of exercise most days of the week.

7. Practice relaxation techniques

Try deep breathing, progressive muscle relaxation, or meditation to help calm your mind and body before bedtime. These techniques can help reduce feelings of anxiety and promote relaxation.

8. Invest in a comfortable mattress and pillows

If your mattress or pillows are uncomfortable, you may struggle to get a good night’s sleep. Invest in high-quality bedding that feels good to you and adequately supports your body.

9. Avoid daytime naps

If you’re having trouble sleeping at night, try not to nap during the day. This can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep at night.

10. Make time for relaxation during the day

Engage in relaxing activities during the day, like reading, taking a bath, or listening to music. This can help reduce stress and anxiety, making it easier to fall asleep at night.

11. Write down your worries

If you’re feeling anxious or worried, try writing down your thoughts in a journal. This can help you process your emotions and clear your mind before bedtime.

12. Take a warm bath or shower

A warm bath or shower can help relax your muscles and promote feelings of calmness and relaxation. Try taking a bath or shower about an hour before bedtime.

13. Avoid stimulating activities before bed

Avoid doing things that can stimulate your mind or body before bedtime, like checking work email, exercising, or watching a suspenseful TV show. Instead, engage in calm and relaxing activities that help you wind down.

14. Try aromatherapy

Essential oils like lavender and chamomile may have calming effects that can help promote sleep. Consider using an essential oil diffuser in your bedroom or adding a few drops of oil to your bath.

15. Avoid late-night snacks

Eating late at night can interfere with your body’s natural sleep cycle and make it harder to fall asleep. Try to avoid snacking after dinner.

16. Use comfortable bedding

Choose bedding that feels comfortable and promotes a good night’s sleep. Consider investing in high-quality sheets, blankets, and pillows to help you feel more relaxed and comfortable in bed.

17. Avoid napping during the day

If you’re struggling to sleep at night, avoid taking naps during the day. Napping can disrupt your body’s natural sleep cycle and make it harder to fall asleep at night. Instead, try to stay awake until bedtime.

18. Don’t drink caffeine in the evening

Caffeine can interfere with your body’s natural sleep cycle, making it harder to fall asleep at night. Avoid drinking caffeine after mid-afternoon if you’re having trouble sleeping at night.

19. Turn off all screens before bed

Blue light emitted by screens can interfere with your body’s natural sleep cycle, making it harder to fall asleep at night. Turn off all screens at least an hour before bedtime to help promote a better night’s sleep.

20. Use a white noise machine to block out external sounds

Noise from outside your bedroom can interfere with your sleep and make it harder to fall asleep at night. Consider using a white noise machine to help block out external sounds and promote a more peaceful sleep environment.

21. Keep your bedroom cool and comfortable

A cool and comfortable bedroom can promote a better night’s sleep. Consider using a fan or adjusting your thermostat to help maintain a comfortable temperature in your bedroom.

22. Listen to calming music or sounds

Calming music or sounds, like gentle rainfall or ocean waves, can help promote feelings of relaxation and calmness. Consider using a white noise machine or listening to relaxing music before bedtime.

23. Use a comfortable pillow and mattress

Choosing the right pillow and mattress can help promote a better night’s sleep. Consider investing in high-quality bedding that feels comfortable and promotes a good night’s sleep.

24. Try a sleep mask or blackout curtains

Light from outside your bedroom can interfere with your sleep and make it harder to fall asleep at night. Consider using a sleep mask or blackout curtains to help create a darker, more peaceful sleep environment.

25. Avoid drinking alcohol before bedtime

Drinking alcohol before bedtime can interfere with your body’s natural sleep cycle and make it harder to fall asleep at night. Avoid drinking alcohol if you’re having trouble sleeping.

26. Don’t exercise too close to bedtime

Exercising too close to bedtime can interfere with your body’s natural sleep cycle and make it harder to fall asleep at night. Try to exercise earlier in the day if you’re having trouble sleeping at night.

27. Try a relaxation technique like yoga or stretching

Yoga and stretching can be effective relaxation techniques that can help promote feelings of calmness and relaxation. Consider incorporating these activities into your daily routine.

28. Consider talking to a therapist

Feelings of anxiety and stress can make it harder to fall asleep at night. Consider talking to a therapist or mental health professional to help manage these feelings and promote better sleep.

29. Don’t take sleeping pills without talking to your doctor

Sleeping pills can have negative side effects and may not be effective in the long term. Avoid taking sleeping pills without first talking to your doctor or healthcare provider.

30. Practice good sleep hygiene

Good sleep hygiene involves developing healthy habits and routines that promote better sleep. This includes things like avoiding caffeine and alcohol, maintaining a consistent sleep schedule, and creating a sleep-conducive environment.

If you’re struggling to sleep at night due to anxiety about the Omicron variant, try incorporating some of these tips into your routine.

Remember, getting a good night’s sleep is important for your physical and mental health, and can help you better manage stress and anxiety.