Yes, always first on my list! I observe all around me the slippage to late bedtime and sleeping in late. This behaviour is the first move to creating a circadian rhythm sleep disturbance and/or insomnia. Some may see this as polyphasic sleep i.e. get your 8 hours in batches; make it instinctual; sleep when you can. Current science suggests our bodies thrive far more on one batch of sleep with the appropriate sleep load (time awake), with staging and cycling deep and rhythmical. Longevity, healthy brain and body function is evident in those who sleep well.

• NESTING: staying in bed and bedroom most of the day to do ALL things, including dozing off in between. Staying indoors working on some form of social media, for school and education, gaming, work or entertainment, to keep up with COVID-19 news etc. for hours on end…with food and drink…IN BED.

The body and circulation are static when you remain in bed or sit too long without movement. Your body cannot make the normal adjustments when it is not informed by natural light and dark. Your sleep staging will be all over the place and you run the risk of sleep inertia. This is a really crabby feeling of thick head and feeling off-your-game. Please stop nesting. It is never beneficial from a health perspective. The risk factors include physical, mental, and sleep disorders.

• NORMAL SLEEP PHASE: In our normal work day we strive for an approximately 8 to 5 work day and 10pm -6am sleep/wake phase. The timing is individually driven and not a perfect prescription for everyone. Your body will thrive more on a consistent phase of sleep driven by natural sunlight and darkness. I suggest you all start to notice how you are sleeping and get back to a more consistent bed/wake time now. Leaving this too late may mean you are very sleepy and off your game in the mornings, when you have to get up and get to work. The bigger risk is that you entrench a shift in your sleep phase that becomes night impossible to shift with time.

• LOCKDOWN & DEPRESSION – WINTER & DEPRESSION: Depression is a feeling, a mood. Nesting will promote depression, as will “cabin fever” and a triple whammy – seasonal depression, which is a very real thing i.e. some people tend to have higher levels of depression during winter months. Please notice your mood changes, act by getting up with the morning light, get out into the light for at least 20 minutes morning and afternoon. Try to do things that make you feel pleased with what you have done with your day. Music, exercise and dance are first line treatments to lift your mood and promote peaceful sleep. Seek help if you find you want to avoid, are not motivated, loose your appetite or eat too much and want just feel flat.