Sleep & Hydration

During the COVID-19 pandemic, many things are different from our normal lives.

Sleep

Sleep helps the immune system fight illness (coronavirus) and improve our health:

• Ample sleep supports the immune system, which reduces the risk of infection and can improve outcomes for people fighting a virus. On the other hand, sleep deprivation weakens the body’s defense system and makes people more vulnerable to contracting a virus

• Sleep heightens brain function.  Our mind works better when we get good sleep, contributing to complex thinking, learning, memory, and decision-making. For adults and children adapting to work and school at home, good sleep can help them stay sharp.

• Sleep enhances mood.  Lack of sleep can make a person irritable, drag down their energy level, and cause or worsen feelings of depression.

• Sleep is important, but don't stress about getting it perfect. Worrying about sleep can just cause more stress. Try your best to get to sleep at a good time and try some of this tips below that can help.

Sleep is vital to everyday life. To improve your quality and quantity of sleep try implementing some these ideas:

• Avoid bright screens prior to bed by at least 2 hours

• Minimize conversations and calls before bed, use this as personal "me time."

• Instead of screen time, take a hot shower, play soothing music, try a meditation/mindfulness exercise, or read a book/magazine

• Get plenty of bright light, especially sunlight, during the day

• Be consistent with sleeping and waking times

• Cool your sleeping space, 67 degrees is the sweet spot for most people

• Try an eye mask or blackout shades if your room has too much light

• Use a white noise machine or app on your phone to block out extraneous noise in hallway or outside

Hydration

One more thing that you can control to improve your overall well being during the pandemic is your hydration, because water is required for life. Here are some important to things to remember about the importance of hydration, especially when dealing with an illness like COVID-19:

• With an infection, the body must work intensely to mount an immune response. High fever is the immune system’s way of revving up metabolism to “battle the bug.”

• Fever is also associated with excess loss of fluids and increased metabolism which can lead to dehydration and increased nutritional requirements.

• Losing too much water (dehydration) can lead to fatigue, headache, and dizziness. Chronic dehydration can lead to constipation, kidney stones, urinary tract infections, and problems thinking.

• Drinking an adequate amount of water and clear liquids is important for optimal health. The recommended daily water intake for college students is to drink half your body weight in ounces and add 12 ounces for every 30 minutes of exercise. You need to replace your body's fluids and thin respiratory secretions.

Dehydration can cause fatigue, headaches and irritability. Fight dehydration using these tips:

• Drink a glass of water first thing in the morning, try adding lemon, lime or cucumber to give it flavor

• Drink fluids every hour, especially, if you are experiencing symptoms

• Track water consumption throughout the day by writing it down or use an app. Your goal should be to drink the recommended amount of half of your body weight in ounces and add 12 ounces for for every 30 minutes of exercise.

• Carry a reusable water bottle whenever possible as you are more likely to drink water if you have it with you.

• Water is the best choice, but other drink options that contain calories, protein, or other nutrients can also be of benefit, especially if you are not eating as much due to a lack of appetite.

• Useful Tip; if you have money available with your meal plan, you can order drinks besides water, like sports drinks or supplement drinks, from Debot marketplace and have them delivered.

• Another option is to order packages online to be delivered. Below are links for purchasing beverage options besides water.

Even if you only improve one of these things in your life, that's progress that will improve your overall health which is incredibly important during the Covid-19 pandemic. Though they may seem like such simple aspects of your everyday life, gain control and let yourself be surprised by the benefits they provide! Your body will surely thank you.