Can't sleep in these crazed times? Here's the lowdown!
Coronavirus-related sleeping disorders observed in affected individuals
Coronavirus has sure flipped our world upside down, and sleep ain't exactly what it used to be either. Living in Isolation, losing jobs, stressing over finances, health issues, and messed up routines can send your stress levels skyrocketing, eventually affecting the quality of your sleep. You might find yourself struggling to nod off, no matter how dog-tired you are, or waking up in the night and unable to go back to sleep. Some folks even report having nightmares. Others are sleeping in late but still feel sluggish upon waking.
These sleep disorders can do some serious damage to both mind and body - impacting your energy, focus, and work performance, making you moody and irritable, intensifying anxiety and depression symptoms, and even lowering your immune system.
While sleep problems are common at the best of times, this pandemic has made it so much worse - worsening existing issues and causing brand new ones. Even as some restrictions start to ease up, the challenges are likely here to stay. But don't lose faith, 'cause by implementin' a few steps, you can put an end to those restless nights and finally catch some Z's.
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The Coronavirus' Impact on Sleep Explained
Social distancing, school closures, workin' from home, layoffs, furloughs, health concerns, and losing loved ones - it's a toss-up for which of these factors is most likely messin' with your rest. Your daily routines are in shambles, stress is off the charts, and you're likely feelin' isolated, all of which can contribute to insomnia and other sleep disorders.
This pandemic can hit your sleep in several ways, includin'
Amplified Stress, Anxiety, and Worry: With worries about your health, money, and the economy, your body can start churnin' out more cortisol, keepin' you alert, wound up, and leadin' to fragmented sleep.
Disrupted Daily Habits: Closed schools, offices, gyms, and limited social life can disrupt your circadian rhythm, and less time spendin' outside everyday can throw things off too.
Folks Feelin' Lonely: Quarantine and social distancin' can make you feel cut off from family and friends, leadin' to feelings of depression and a variety of sleep problems.
Extra Screen Time: Spendin' more time than ever in front of a computer, phone, or TV can disrupt your sleep cycle thanks to blue light.
Drinkin' More Booze: Turnin' to alcohol to relieve stress and boredom or to help you nod off at night might help you fall asleep quicker, but it interferes with your sleep cycle and can wake you up multiple times at night.
Lovin' the Dreams: Many people have reported havin' intense, disturbin' dreams during this pandemic. Anxiety can trigger disturbin' dreams, but for most, vivid dreamin' is just down to stress makin' you remember your dreams more.
Manage Stress and Anxiety
With so much uncertainty in the world, it's easy to be tossin' and turnin' at night. You might be anxious about what's comin' next, stressed out about work and finances, or worried about your family's health as the world starts to reopen.
It can be temptin' to resort to sleepin' pills and sleep aids when sleep's hard to come by, but medication doesn't address the root of your sleep problems and can make insomnia worse in the long run. Instead, try these healthy methods to tackle stress and worry, helpin' you sleep better.
Practice a Relaxation Technique: Addin' a relaxation technique like meditation, progressive muscle relaxation, or deep breathin' to your bedtime routine can help calm your mind and body.
Worry Hour: Establish an hour each day where you allow yourself to worry about whatever's on your mind. When concerns keep you awake at night, postpone 'em until worry hour the next day.
Get Active During the Day: Regular exercise can help ease stress, while improvin' the amount of time you spend in the restorative stages of sleep at night. Safety first, though - check out ways to exercise safely during coronavirus.
#### Establish a Regular Sleep Schedule
Many of our daily schedules have undergone a major shift during this pandemic. If you're stuck at home, it can be hard to establish a clear divide between work and leisure time. If you've been furloughed or laid off, you might be sleepin' erratic hours.
Even though the world's been turned upside down, establisin' a new daily routine and keepin' a regular sleep-wake schedule are crucial for better sleep.
Structure Your Days: Try to get up at the same time each day, even if you don't have a job or kids or social events to attend. If you're workin', maintain your normal work hours where possible. A proper structure helps set your body's internal clock and optimize your sleep quality.
Bedtime: Pick a time for bed when you usually feel tired. If you're gettin' the right amount of sleep, you should wake up naturally without an alarm.
Improve Your Sleep Environment: Make sure your room is cool, dark, quiet, and comfy. Invest in a cozy mattress and pillows if needed.
Create a Relaxing Nightly Routine: Turn off screens at least an hour before bed and spend that time unwindin' and preparing for sleep with activities like readin' or listenin' to soothing music.
Bedroom Restrictions: While your bedroom might be a place you work, home school the kids, or exercise during the day, try to restrict it to just sleep (and, ya know, adult time). The more your mind associates the bedroom with sleep, the easier it'll be to wind down at night.
#### Adopt Healthier Daytime Habits
The upheaval and added stress of the COVID-19 pandemic may have caused you to adopt some unhealthy daytime habits, which can further disrupt your sleep at night. These bad habits can make sleep problems worse, formin' a vicious cycle.
Keepin' a sleep diary can help you identify daytime habits and behaviors that may be contributing to your sleep difficulties. These tips can also help:
Find Alternative Ways to Connect: Even if you're in quarantine or observin' social distancin', you don't need to feel lonely. Connect with folks you care about through video links, calls, or social media.
Eat Healthy: Instead of turnin' to comfort foods when you're bored, stressed, or anxious, focus on consuming nutritious, balanced meals rich in fruits, veggies, and whole grains. Limitin' your alcohol and caffeine consumption can also improve your sleep.
Short Naps: If you're out of work and at home all day, it might be temptin' to take naps to make up for poor sleep, but long or late napscan make your sleep problems worse. Try to limit naps to no more than 20 minutes in the early afternoon.
Make Time for Yourself: No matter your responsibilities, make time for activities you enjoy. Whether it's paintin', writin', spendin' time in nature, or playin' with pets, addin' some joy to your life can help you relax and get a better night's sleep.
Mental health and physical fitness can play significant roles in overcoming sleep issues during these challenging times. Engaging in regular exercise and maintaining a balanced diet can help reduce stress levels and improve the quality of your sleep. Additionally, prioritizing mental health through seeking help from licensed therapists, such as those available on BetterHelp, can help manage anxiety and depression symptoms that may be affecting your sleep patterns.
