With most of you working from home and adjusting to the stay-at-home orders, your daily routine, including your sleep cycle and patterns have gone for a toss.
Recent studies show that the average sleep hours of Indians have decreased since the outbreak of the COVID-19 pandemic in March 2020.
While many of you might have experienced insomnia (a sleep disorder in which you find difficulty in falling and/or staying asleep) or sleeplessness before the arrival of COVID-19, the pandemic has only created a host of new challenges, even for those who previously had no sleeping problems.
Sleep issues are highly prevalent today. “Coronasomnia”, a new term that relates to sleep problems during the pandemic, has been coined lately.
The growing uncertainty, fear, anxiety and stress of the pandemic has not only resulted in poor eating habits, physical inactivity, and increased screen time but has also led to irregular sleep schedules.
Whilst paying attention to other aspects of your health, focusing on your sleep is also essential to stay strong during the pandemic.
Take a look at the reasons for increased sleep problems, and tips to overcome Coronasomnia.
What is Causing Insomnia During The COVID-19 Pandemic?
Insomnia is primarily caused due to stress, fatigue, mental health conditions like depression and anxiety, certain medications, excessive use of alcohol or tobacco, and other sleep disorders.
During the pandemic, staying at home all day has made it difficult to keep a track of time. Keeping up with the work-from-home obligations and managing your household chores can be challenging. All of this can stress you out and lead to anxiety, causing disturbed sleep and insomnia.
Besides this, the fear of contracting the COVID-19 infection, grief of losing your loved ones, worrying about the uncertain future, depression stemming from isolation and boredom, can further add to your stress levels and contribute to insomnia, for a prolonged period.
Understanding the importance of sleep for your overall health, identifying factors causing stress and altering your daily routine are the first steps towards beating Coronasomnia.
Why is Sleep Important?
A good night’s sleep benefits you in the following ways:
Boosts your immune system, strengthening your body’s defence mechanism.
Increases cellular immune response function and improves the effectiveness of vaccination against coronavirus.
Heightens your brain functions, keeping your mind alert and active throughout the day.
Improves your energy levels and reduces irritability and fatigue.
Enhances your mental health, keeps you relaxed, and reduces anxiety and depression.
How to Manage Pandemic Insomnia?
Since stress, anxiety and insomnia go hand-in-hand, you have to adopt strategies that will help you cope with all three.
Some tips to follow:
1. Make a routine. Having a proper routine is important for getting a good night’s sleep.
Fix regular timings for meals, work, exercise, and sleep.
Sleep daily at around the same time, so that your brain automatically releases melatonin (the primary sleep hormone) and doesn’t have to think whether you need to sleep or not.
2. Manage your space. Manage a separate space of your office work. Do not take your work to bed. Your mind should be conditioned to associate sleep with the bed.
Keep your bedroom clean, use dim lighting, set the right temperature, and use soothing fragrances to calm your mind and to promote good sleep.
Make sure your bed is clean, comfortable and clutter-free to fall asleep faster and get deep sleep.
3. Stay gadget-free. Using electronic devices in the bed can delay your body’s internal clock and make it difficult for you to get good sleep.
It not only stimulates your brain making it hard to wind down but the blue light from the screens can suppress the natural production of melatonin, resulting in insomnia.
Avoid the use of gadgets at least one hour before you go to sleep.
Keep all electronic devices including your mobile away from your body or your head, when sleeping.
4. Manage stress. Find ways to manage your stress and calm yourself before going to bed.
Simple breathing exercises or meditation can help you relax before bedtime.
Journal writing, reading, or listening to light music are tested bedtime rituals and can help you get good sleep.
5. Watch out for your meal timings and reduce alcohol intake. Regularise your meal timings.
Eat dinner at least two hours before your sleep time. Going to sleep with a full stomach can disrupt your sleep.
Avoid caffeinated drinks in the late evenings. Caffeine acts as a stimulant and causes insomnia symptoms or worsens pre-existing sleep issues.
Reduce the intake of alcohol. Excessive consumption of alcohol can reduce the quality and quantity of your sleep.
During a pandemic, it is normal to have high levels of stress and anxiety. Try to leave these behind when you go to bed. Focus on your diet, exercise, and other relaxation techniques.
Stay stress-free to sleep well and sleep tight!
References:
1. Sleepfoundation.org. 2021. Sleep Guidelines and Help During the COVID-19 Pandemic | Sleep Foundation. [online] Available at: <https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation> [Accessed 17 May 2021].
2. Forbes India. 2021. How To Fix Pandemic Insomnia | Forbes India. [online] Available at: <https://www.forbesindia.com/article/news-by-numbers/how-to-fix-pandemic-insomnia/67493/1> [Accessed 17 May 2021].
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