Lockdown Tiredness?

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Photo by Demeter Attila on Pexels.com

There have been times during the coronavirus pandemic lockdown when I’ve been overcome with physical, mental and emotional tiredness the like of which I’ve rarely experienced in my sixty-five years. Some of this can easily be explained by my circumstances, but much of it appears inexplicable at first.

Yesterday was a relatively good day for me, although even on those good days we can be easily knocked off balance. Today I’ve struggled with concentration, energy level and motivation. I’m forcing myself to compose these words, partly because I find writing cathartic and therapeutic, but also because (and I say this humbly) I know many of you are being helped by my blog posts.

Here is why you might be feeling tired while on lockdown

This article (published in early April 2020) is very insightful in helping to understand why we might be feeling tired (apart from the obvious things in our own circumstances) and considers how we might be feeling at the current point in the lockdown.

Full functional adaptation to a new way of life will happen after about three months. However, there is one period to be aware of that can occur around three weeks after the start, when a person can succumb abruptly to a bout of melancholy and a loss of morale. The worry in this case may be that the lockdown situation has now become permanent. But once this phase has passed these feelings of despondency tend not to return.

As well as addressing why we feel like we do, there are also some useful coping tips. Share how you’re coping in the comments or on social media.

Digital Wellbeing (Sue Thomas)

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Our lives crossed when I lived in Leicester and we’ve been Facebook friends since. Sue Thomas has some important things to say about digital wellbeing and I’m pleased she agreed to write a guest post for me. Her book is excellent, click here for details.

I have spent the last 15 years researching the connections between nature and our digital lives, trying to find out whether it is possible to get a real connection with nature through technology. After speaking with and studying many important thinkers in the technology industry, environmental psychology, design, and urban planning, I felt certain that it is.

At times, my findings have been seen as controversial, but today in the COVID-19 epidemic that has changed. Now, digital wellbeing is becoming a lifeline for people stuck indoors for days and weeks on end. Some of the techniques I learnt about, such as watching nature on screens, following wild animal webcams, and listening to recorded birdsong, are being recommended by health experts. More and more researchers now know that such activities reduce stress and anxiety. Even playing a video game with natural landscapes can promote mental wellbeing!

So here are a few tips to help you get the benefits of nature while you’re stuck indoors during the epidemic.

  1. First things first – what can you see from your windows? If nothing much, consider moving the furniture around. A good view of greenery, trees, or even just more sky, can slow your heart rate and help you relax.
  2. When you’re browsing through Instagram, don’t swipe too fast. Take a moment to stop and appreciate the breath-taking sunrises, evocative dusks, gorgeous landscapes and intoxicating blooms. Imagine the texture of those leaves and petals. Recall the scent of that bluebell wood. Remember running your fingers along the bark of that oak tree? The sensuous outdoors is right there in your phone.
  3. Choose a new wallpaper for your phone or computer screen. Research has shown that pictures of dense groups of leafy trees are very calming, so why not search for a jungle or forest? Then make sure you set time aside on a regular basis to just be with that image and sink into it, perhaps even meditate for a short while.
  4. Do you usually ignore your houseplants? Now you have the time to give them some love and be rewarded with a relaxing biophilic experience. Gently clean their leaves with cotton wool and warm water, make sure the pot is moist and they have the light level they need. Chat to them if you like. There are benefits for both of you.
  5. Search for recordings of birdsong. They are everywhere online but the BBC is a good place to start. If you can listen with headphones that’s even better. Just allow your senses to fill with the memories of all the times in the past when you have wandered through a wood, sat in the park or just been out in the garden, yet never paid proper attention to the birds. Now you have the time to do just that. Enjoy!

Other Information: Sue Thomas is the author of Nature and Wellbeing in the Digital Age, available from Amazon in Kindle and Paperback. Visit her Facebook Page. She’s also on Twitter: @suethomas and Instagram: Digital_Wellbeing.

Sue also blogs here: https://suethomasnet.wordpress.com

See also: Recognising Birdsong

10 Tips for Top Sleep

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Photo by Andrea Piacquadio on Pexels.com

First of all, let me say I’m not an expert on sleep, although I’ve read widely about it and written about The Need for Sleep on this site.

Sleep can be elusive at the best of times, but in the midst of the current coronavirus pandemic, it can be even more difficult with so many emotions and thoughts going through our minds.

Here are tips I’ve found helpful and I try to apply them whenever possible. Although I don’t always get it right, especially with three young children.

  1. Stick to a specific sleep schedule, try to settle down and wake up at the same time each day. Remembering that a lie-in at weekends won’t make up for and lack of sleep during the working week, and might well make it harder to get up on Monday morning.
  2. Try to avoid caffeine, alcohol and nicotine too near to bedtime as these can be detrimental to good sleep. The latter two are not a problem for me as I’m teetotal and don’t smoke, but caffeine can be. I don’t usually drink coffee after 12 noon (2.00 pm at the latest) although I still drink tea, and so to reduce my caffeine intake before bed I’ll often drink decaffeinated tea. Another option is herbal tea, which I try to drink at least once a day, usually with a teaspoon of acacia honey to sweeten.
  3. It’s often tempting to eat late into the evening, but this isn’t always a good idea. I’m also at an age when my bladder can wake me up in the night, so I try to balance the need to be hydrated with my overall fluid intake.
  4. Exercise is good, but not too near bedtime. We all know that exercise is beneficial for our overall health and wellbeing, but it’s better done earlier in the day.
  5. Naps are good and can help to make up for lost sleep, but it’s best not to take these after the middle of the afternoon as these can then make it harder to fall asleep at night.
  6. Make sure you unwind before bed if possible, schedule it into your daily routine. Reading or listening to music can be helpful ways to relax.
  7. Avoid screen time before bed and, if possible, keep smartphones and tablets out of the bedroom. You can also use a blue filter to reduce the detrimental effect of screen light while winding down to sleep. Many devices and operating systems now have these built-in, or there are apps you can use. You can also turn the brightness down.
  8. A hot bath is good for helping you to relax and unwind, but also the lowing of body temperature that occurs after a bath helps you to become sleepy.
  9. Make sure your bedroom is dark and cool, and get rid of anything that might distract you. If it’s not completely dark you could try an eye mask.
  10. This last tip depends on you as an individual and may vary in different circumstances. If you can’t sleep, do you get up or simply lay resting? I usually apply the rule that if not sleeping is making me anxious it’s probably better to get up for a while before returning to bed, otherwise I stay put. But always avoid the temptation to check your smartphone.

Finally, in all of this don’t forget the old adage, that an hour of sleep before midnight is worth two after midnight. Sleep well.

Food Management in a Pandemic

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One of the things that’s lifting my spirit and keeping me motivated in these difficult times is buying, preparing and cooking food for my family, Healthy, nutritious meals are important for all of us, especially my three young children. Please don’t neglect to eat properly, and avoid the temptation to snack all day.

Unfortunately, as we all know, shopping online is nigh on impossible at the moment, and we need to restrict our visits to the shops to reduce the spread of the coronavirus and keep everyone safe. Also, just because we can go shopping every day doesn’t mean we have to. Every trip out carries its own risks, even if we are social distancing.

Now, this may seem over the top, but it works for me. I keep a simple page-a-day notebook in which I record the ‘best before’ dates of all the fresh food that I buy (usually once every three days). The non-perishable stuff (pasta and tinned food, for example) doesn’t matter, that’s there in the cupboard when I need it, hopefully.

Each day I simply look at what needs eating and decide on my menu from that. Simple, but effective, and very little waste. What are you doing differently in this crisis? Do share your tips for everyone.

Note: Posting on the blog/website is also helping to keep me sane in this crisis and I hope you’re finding my thoughts helpful.