You’ve heard of the early bird and the night owl, but what about the hummingbird? It’s estimated that between 70-80% of us are hummingbirds, comfortable greeting the day around 6:30-7:30 and whizzing around until 10:30 at night. That’s slightly different than early birds, who pop up before 6:00am and ideally get to sleep before 10:00pm. Night owls prefer to rise after 10:00am and typically have no issue staying up past midnight.

Most of us know our chronotypes intuitively, but are likely guilty of trying to change them at some point. Being stuck at home during a pandemic, you’d think we might finally succeed! Unfortunately… That’s not what the data shows.

A Sleep Standards survey of 1,015 Americans, ages 18-79, found the first COVID-19 lockdown took a serious toll on our sleeping habits: 67 percent of respondents reported healthier sleep before the beginning of lockdown. (1) Yikes!

So what to do? Honestly, we ought to do something, because the state of the union is already stressful enough. If we’re going to have to face it, we might as well do it well-rested! Here are a few tips to overcome insomnia and wake up feeling FRESH.

1. Respect your sleep chronotype

Maintain a consistent schedule.

A 2016 study of over 89,000 individuals found 15 genes significantly related to our circadian rhythms. Why do we care? It suggests our early-bird, hummingbird and night-owl tendencies are actually ingrained in our DNA. We should show them some respect!

If COVID-19 does have you WFH, what better time to negotiate some flexibility in your schedule? Or if, like so many others, the pandemic put you out of work, why not search for a new gig that matches your body clock? You’ll make the most of your days if you live according to your individual energy cycle AND you’ll sleep more soundly whenever your head does hit the pillow. Find what works for you and then consistency is key.

It may not be conventional, but these days what is?

2. Tend to your mental health

Eat well, exercise, meditate and limit screen time

No physical health without mental health. If there’s one area of our lives where this message is abundantly clear, it’s sleep.

After the first lockdown in May 2020, 33.9% of U.S. adults showed symptoms of an anxiety or depressive disorder. Compare this to January-June 2019, when that number was at 11%. (2) The top sources of anxiety for residents of NYC (home to FRESH Med) at this time were “fear of a loved one getting sick”, “fear of getting sick”, “anxiety of remaining in isolation” and “worry about losing their job.” (3)

It’s hard to fall asleep with these anxieties living rent-free in our minds -- when we sure aren’t enjoying that same comfort!

To put the “S” in FRESH, try to focus on finding a rhythm with the other four pillars of the FRESH model: Food, Relaxation, Exercise and Happiness. Make yourself your favorite meal. Meditate for just 5 minutes when you wake up and 5 minutes before you go to sleep -- see if it makes a difference. Exercise for thirty minutes in the morning and move regularly throughout the day; that tells your body: We may not be going anywhere, but we’re up and we need energy anyway! Write a list of things that make you happy right before you shut off the lights.

The FRESH prescription for health works because each letter complements the others. If you can’t seem to get one, don’t panic; instead, focus on the others. It will come.

3. Set the scene

Where you sleep is where you sleep (as opposed to where you eat, scroll, write, FaceTime…etc).

Let’s be honest, your camera has never been mysteriously “broken” for a Zoom call -- you’re still in bed. No judgment! Only suggestions:

Harvard Health recommends you “keep your bedroom cool, dark and comfortable. Use your bed for sleep (and sex) only.”

One year into this pandemic and your bed has served as a desk, a kitchen table, a coffee table, a couch… We get it. That studio apartment had a different charm, somehow, when you were actually allowed to leave it. Or maybe your bedroom is the only place you’ve been able to escape the cacophony of a stir-crazy family… We feel your pain!

But do your best to create a workspace separate from your sleep space. A different room altogether is ideal, but work with what you’ve got. Even if you have to set up a comfy corner on the floor, or stand at your dresser. FRESH Med assistant Carly uses an ironing board as a stand-up desk. (Like we said… What’s convention?!).

A good night’s sleep makes it all worth it.

Your Sleep Chronotype (Plus 3 Tips to Overcome Pandemic Insomnia)