Sleep and Corona
COVID-19 has impacted sleep-health in many ways. It has been shown that there is an increase in number of patients or subjects with sleep issues, with the major complaints being of delayed, fragmented and poor-quality sleep. Majorly two things have changed in the sleep patterns for Indians, first, that they are sleeping much later than usual and overall, there is a poor quality of sleep. This also leads to poor functioning during the day, not being productive, feeling not very energetic and lethargic. This could be worsening of a pre-existing condition as in the case of insomnia patients or some people might have developed recent onset insomnia. It’s also known that those with co-morbid conditions such as anxiety, depression, and mood disorders have also experienced a worsening in sleep. Studies in the West have shown that there has been a 40-50% increase in prescription medicines for sleep.
Some of the ways the corona virus pandemic can impact your sleep include:-
Some of the ways the corona virus pandemic can impact your sleep include:-
- Stress, anxiety, and worry are increasing day by day. Whatever the cause, when your body produces more of the stress hormone cortisol it can keep your body aroused, your mind turning, and lead to fragmented sleep and insomnia.
- In many places, schools, offices, and gyms are still closed, your social life has been curtailed, and your normal daily routines are a distant memory. If you’re out of work and confined at home, you have no set time to wake up each day, eat meals, or get dressed. This can disrupt your body’s natural sleep-wake cycle or circadian rhythm, as can spending less time outside in sunlight each day.
- Quarantine and social distancing can cut you off from family and friends and trigger symptoms of depression and a variety of sleep problems.
- You’re likely spending more time in front of a screen than ever before. The blue light emitted by your phone, tablet, computer, or TV disrupts the body’s production of melatonin at night, a hormone that helps regulate your sleep-wake cycle.
- Practice a relaxation technique. Incorporating a relaxation therapy such as meditation, progressive muscle relaxation, or a breathing exercise into your bedtime routine can help relax and prepare you for sleep.
- Whether worrying stops you from getting to sleep or if you wake during the night feeling anxious about something, you can learn to “postpone” worrying.
- Get active during the day. Regular exercise can help ease stress and anxiety.
- Make a regular sleep wake schedule.
- Structure your days.
- Set a regular bedtime.
- Create a relaxing nightly routine.
- Reserve your bedroom for sleep.
- Minimize naps.
- Eat a healthy diet.
- Find new ways to connect with loved ones.
- Make time for yourself.