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  • Is COVID-19 anxiety ruining your sleep quality?

    15 February 2022

    01 February 2023

    ការផ្តល់ជូនពិសេសសម្រាប់ខែកុម្ភៈ


    អតិថិជននឹងទទួលបានកាដូអនុស្សាវរីយ៍ភ្លាមៗជាច្រើនមានដូចជា ទន្សាយមាសនាំសំណាងចំនួន 1 ដំឡឹង កាក់មាសនាំសំណាងចំនួន 2ជី ដើមប្រាក់នាំសំណាង បណ្ណចាក់សាំង 50 ដុល្លារ ម៉ាស៊ីនចំហាយទឹក និងកាបូប AIA ​នៅពេលទទួលយកការការពារថ្មីចាប់ពីថ្ងៃទី 01/02/2023 រហូតដល់ ថ្ងៃទី 28/02/2023 តែប៉ុណ្ណោះ។

    01 February 2023

    Special offer for February


    Enjoy getting many ranks of prizes including Gold Rabbit Figurine 10 Ji, Gold Coin 2 Ji, Gasoline Card Value USD50, Humidifier and AIA Bag .

    01 February 2023

    KHAI XUÂN RỰC RỠ


    COVID-19 Anxiety Affects The Sleep Quality - AIA Malaysia

    It’s been a long day and you feel exhausted. So, you climb into bed, tuck yourself in, ready for some shut eye. But in a split second, everything changes. You begin to feel anxious with a million things running through your mind. To distract yourself, you’d scroll mindlessly on your phone while checking the time incessantly. You toss and turn trying to get comfortable to force sleep but to no avail. The next thing you know it's sunrise, and you wonder where it all went wrong.

    If you’re having a tough time falling asleep or are experiencing some form of sleep disorder, you’re not alone. The pandemic has caused a major shift in our lives. Changes in daily routines and immeasurable work hours create added stress and anxiety, leading to more cases of insomnia than ever before. 

    Need help with your mental health? Click below for helplines.

    MENTAL HEALTH HELPLINES AND RESOURCES

    But worry not! Simple lifestyle changes can make a world of difference to improve your sleep quality. Here are some ways to promote better sleep in these uncertain times.

    1. Practice relaxing routines to help you sleep

    What you do before sleeping plays a big factor into sleep quality – especially on your ability to fall asleep and stay asleep each night. Having a consistent bedtime routine establishes habits that help our brains see those activities as a precursor to sleep. 

    Reading Book Before Sleeping Can Help To Improve Your Sleep Quality - AIA Malaysia

    Instead of scrolling on your phone before bed, take some time to wind down and do a quiet activity like reading or journaling to relieve stress. Listening to relaxing tunes like white noise, sounds of rainfall and ocean waves may be beneficial to boost sleep quality.

    Besides that, doing some gentle yoga, stretching, and breathing exercises improve blood flow and relieve muscle tension – both of which aid in muscle recovery and sleep quality. The more your body relaxes before sleep, the more effective your sleep will be.

    You can also practice meditation before bed. If you need help, watch this mindful guide by Dr Jamie Lee.

    “Changes in daily routines and immeasurable work hours create added stress and anxiety, leading to more cases of insomnia than ever before.”

    2. Don’t read the news right before bed

    During times of crisis and uncertainty, staying well-informed is good. But too much negative news can incite fear or worry, making it harder to fall or stay asleep. Thus, it’s best to lay off social media and news channels before you head to bed.

    Try this tip! Eliminate the extra screen time by switching off all electronic devices (smartphones, laptops and television) at least an hour before bedtime. The strong blue light from electronics can suppress the normal release of melatonin (hormone that regulates sleep-wake cycle) which interferes with your body clock. But if you must be on your smartphone, be sure to turn on your phone’s blue-light filter before your bedtime so it won’t sabotage you from falling asleep.

    3. Find a healthy outlet for your stress and anxiety

    If you’re caught in a vicious cycle of stress and anxiety during the day, it’s best to work through your worries to help control those thoughts at night. Many people find journaling or writing down their thoughts throughout the day is beneficial in managing stress levels. Depending on what those concerns are, it may be helpful to come up with action plans and solutions, but simply processing your troubles might be helpful on its own.

    Find A Health Spport Outlet To Solve Your Anxiety & Stress Issues - AIA Malaysia

    Another way to alleviate stress is talking through your problems with someone you can confide in. Try calling up a friend, family member or colleague. Together, you’ll be able to sort through your worries and release any pent-up tension.

    4. Optimise your sleeping sanctuary

    Setting a relaxing, conducive scene does wonders for good sleep. Keep the room temperature cool to help you get comfortable in bed. The sight of clutter in the bedroom may result in stress, which may be the reason you can’t sleep well. So always clean up and de-clutter regularly! 

    Cleaning Up Your Bedroom & Making Your Bed To Have A Qulaity Sleep Time - AIA Malaysia

    Opt for black-out curtains or room-darkening blinds to block out unwanted light from entering your bedroom. By doing so, they help give off the serene darkness you need for a more comfortable sleep.

    “Setting a relaxing, conducive scene does wonders for good sleep. Keep the room temperature cool to help you get comfortable in bed.”

    Consistently having trouble falling asleep, or experiencing poor quality sleep can affect your work, ruin your concentration and may lead to long-term health issues such as obesity, prolonged anxiety, depression, cardiovascular disease and even diabetes.

    So, what better way to motivate yourself to sleep better – getting rewarded, of course! As an AIA Vitality member, you can earn 10 points every time you get a good night’s sleep of seven hours or longer.

    Need more tips to better sleep? Watch this video below as Nicol David speaks to experts on sleep matters:

    We hope these helpful tips will help you improve your sleep quality. Rest well!



    Need help with your mental health? Click below for helplines.

    MENTAL HEALTH HELPLINES AND RESOURCES

    01 February 2023

    ការផ្តល់ជូនពិសេសសម្រាប់ខែកុម្ភៈ


    អតិថិជននឹងទទួលបានកាដូអនុស្សាវរីយ៍ភ្លាមៗជាច្រើនមានដូចជា ទន្សាយមាសនាំសំណាងចំនួន 1 ដំឡឹង កាក់មាសនាំសំណាងចំនួន 2ជី ដើមប្រាក់នាំសំណាង បណ្ណចាក់សាំង 50 ដុល្លារ ម៉ាស៊ីនចំហាយទឹក និងកាបូប AIA ​នៅពេលទទួលយកការការពារថ្មីចាប់ពីថ្ងៃទី 01/02/2023 រហូតដល់ ថ្ងៃទី 28/02/2023 តែប៉ុណ្ណោះ។

    01 February 2023

    Special offer for February


    Enjoy getting many ranks of prizes including Gold Rabbit Figurine 10 Ji, Gold Coin 2 Ji, Gasoline Card Value USD50, Humidifier and AIA Bag .

    01 February 2023

    KHAI XUÂN RỰC RỠ


    More Like This

    10 October 2020

    How to Take Care of Your Mental Health during the Pandemic


    The recent COVID-19 pandemic has led to natural increases in stress, worry and anxiety for many people around the world. The uncertainty associated with the virus, the disruption to usual routines, and the economic instability can have significant impacts on your wellbeing and mental health. How can you better manage your mental health through these trying times? Here are some tips.

    09 January 2020

    Eat Healthy, Sleep Better


    Getting a good night’s sleep is incredibly important for your overall health. While there are many ways to promote good sleep, your diet can also influence the quality of your sleep. Here’s a list of food and drinks that can help you sleep better.

    05 April 2021

    Why Self-Care is Important for Your Body, Mind and Soul


    These days, we can be so busy that we tend to neglect ourselves which is harmful in the long term. To avoid that, we need to make some time for self-care.

    You might find these helpful

    AIA Vitality

    AIA Vitality

    AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.



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