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Getting Good Sleep and Managing Stress During the COVID-19 Pandemic

Coronavirus pandemic stress can cause sleep disruptions and less restorative sleep, suppressing the immune system and increasing the risk of infection.

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Managing Sleep and Stress During COVID-19

Coronavirus pandemic stress can cause sleep disruptions and less restorative sleep, suppressing the immune system and increasing the risk of infection.

Bed icon with sleeping symbols

Suggestions for a better night's sleep

  • Alarm clock ringing icon

    Wake up at a consistent time every day.

  • Sleeping thought bubble icon

    Don't go to bed until you feel sleepy. If you can't sleep, get out of bed until you're sleepy again.

  • Clock with 'zzz's icon

    Aim for seven hours of sleep each night.

  • Sun icon

    Get 30 minutes of daylight before noon.

  • Cellphone icon

    Avoid harsh or blue/green light two hours before bed.

  • Martini glass icon

    Limit alcohol and other drug use.

Suggestions for Managing Stress During the COVID-19 PANDEMIC

  • Hand with watch icon

    Maintain a consistent routine.

  • Disoriented worker with briefcase icon

    Recognize your limitations and adapt. Take breaks throughout your workday.

  • Individual speaking with a therapist

    Contact a health care professional if anxiety persists or becomes worse.

Challenge Negative Thoughts to Relieve Stress

Identify irrational and negative thoughts, and challenge them. Strive for balanced thinking. An example is changing the thought, “I am all alone and I am never going to get through this” to, “Many of us are facing similar difficulties, and we will get through this.”
Clear mind icon

Reduce Stress with Relaxation Techniques

  • Person doing yoga icon

    Yoga

    Clear your mind using the corpse pose. Lie down with limbs stretched out and palms up. Relax this way for five to 15 minutes.

  • Person performing tai chi icon

    Tai Chi

    Gentle, flowing tai chi movements reduce the stress of a busy lifestyle and improve health. Try taking a tai chi class to learn the forms that work best for you.

  • Person meditating icon

    Mindful Meditation

    Take a deep breath and focus your attention on your sensations and feelings in that moment. Practice for a few minutes each day.

  • Person sighing icon

    Deep Breathing Exercises

    Sit still. Place a hand on your chest and your belly. Feel your belly expand as you slowly breathe in and out.

  • Relaxing muscle icon

    Progressive Muscle Relaxation

    Tense groups of muscles one at a time for five seconds, then gently release them. Notice the difference between tensing and relaxing your muscles.