With so much anxiety and uncertainty in the world right now, it’s no surprise that many people are having trouble sleeping.

Maybe you can’t fall asleep to begin with or you wake up in the wee hours unable to slip back into a slumber.

Here are some ways to improve your Zzzs and feel better overall amid the COVID-19 crisis.

Take time to relax before going to sleep. Avoid going straight from TV in the living room to lights out in bed. Before or after your tooth-brushing and face-washing routine, read or meditate, stretch, have a massage, give a massage, practice deep breathing; whatever helps slow and calm your body and mind. Avoid consuming too much COVID-19 coverage if it stresses you out.

Head to toe relaxation, aka a body scan, is an effective, soothing practice right before going to sleep: Lying down, close your eyes and start by tensing your toes, curling them up and holding tight for about five seconds. Release, take a deep breath, and repeat; notice how your toes feel. Work your way all the way up your body, tensing muscles in your legs, abdomen, hands, arms, shoulders, and face. Hopefully, you’ll feel lighter and less tense and can drift off to sleep.

Lighten up. A daily dose of sunlight (practicing proper precautions to protect against overexposure/skin cancer, of course) or artificial bright light can help keep your circadian rhythms in check. Types of light therapy include light boxes, desk lamps (with the same materials as light boxes, only made to look like a lamp), light visors, and dawn simulators.

Gear up. It's worth investing in good-quality pillows (including a knee pillow, if that makes you more comfortable), mattress, and bedding.  

Consider melatonin. A naturally occurring hormone secreted by the brain’s pineal gland, melatonin regulates our sleep-wake cycles. Some people with low levels have trouble sleeping. Synthetic forms, which come as capsules, tablets, gummies, and liquids, can help the finetune body’s internal clock. Look for fast-dissolving mint-flavoured tablets in the vitamins and supplements section at Shoppers’ Drug Mart. Or try Jamieson Natural Sources’ natural strawberry-flavoured, gelatin-free gummies. 

Power nap, or nix the nap altogether. If you have to snooze during the day, short naps are better than long ones. Some research suggests that napping for 30 minutes or under can improve daytime brain function.

Set the scene. Use your bedroom strictly for sleep or sex; avoiding using your laptop or reading work stuff in bed. Go Marie Kondo and keep your room clean. (Find her best-selling book, The Life-Changing Magic of Tidying Up: the Japanese art of decluttering and organizing at Indigo. Or turn to feng shui for Zenlike furniture placement. (Check out Feng Shui for Healing: A Step-by-step guide to improving wellness. ) Turn the temperature down so your room is on the cooler side at night. Make sure the room is dark; black-out blinds really do work.

Dress the part. If it helps, try ear plugs to diminish sound or eye shades to deepen darkness. FreshMe makes a soft, 100-percent organic cotton sleeping mask that's breathable and adjustable. Its signature "nose wing” helps fit your face and can effectively block lights coming from the nose area.

Remember the basics. Avoid caffeine and alcohol, particularly in the evenings. Regular exercise during the day can help improve sleep, though some research suggests that intense physical activity at night can disrupt it.