Is Sleeping Tight In the Age of Coronavirus a Mission Impossible?

Coronavirus did not only take away our normal daily life, but it impacted our nightlife as well - at least the part when we are supposed to sleep and rest properly. The entire world stopped, but our thoughts kept running, and you know how they say, nights are made for overthinking.  

We live in uncertain times, no one knows how and when this will all end, many are losing their jobs, and social distancing and lack of interaction are not really helping. All of that increases our levels of anxiety and stress, which leads to sleep disruptions.

The Rise of Coronavirus and Sleep Problems

Since the outbreak of Coronavirus, health scientists and experts are hell-bent in studying its genomic information, sequence, and even Spike glycoprotein precursors to create therapeutics against the deadly virus. 

As for citizens, they are dealing with new challenges every day, and one of them is sleep. Some are in home isolation for weeks now, and although at first, staying home does not sound so bad, after an extended period, it takes its toll on us. Staying home means spending a lot of time online, and wherever you go online, there is another Coronavirus-related news. 

At a certain point, it all becomes overwhelming. Stress is the most obvious consequence, but if you have noticed that you are waking up tired, or that you cannot sleep well at night, it is because it is hindering your sleep. Millions of people struggled with insomnia even before Coronavirus, but this is just taking everything on another level and keeping more and more people up all night.

Why Are We Sleepless?

Not everyone deals with this pandemic in the same way. Some are staying at home, others are working, but we are all worrying about the current situation. But there are several reasons why our sleep might be in danger and here are some of them.

Disruption of Daily Routines

• Lack of routine and daily schedule

• Lack of recurring events and the feeling of being lost in time and space

• Staying at home all day and not exposing yourself to natural light can disrupt your circadian rhythm

• Oversleeping in the morning or sleeping more than 7 to 9 hours

Isolation and Depression

Staying at home for days and weeks is not normal, and it can be challenging even more for those who are older and living alone. Social distancing, lack of interaction, and close contact with our loved ones are also not something that we were prepared for. It increases the feeling of loneliness, which can lead to depression, and both are well-known sleep disruptors.

Anxiety and Worrying

It is hard not to worry in times like these when all we hear and read are bad numbers, lack of medical equipment, lack of COVID-19 test kits, no vaccines, etc. We all know someone who is at the high-risk group, and then there is the stress about the money and work, it is all too much to take at once, so it is not a surprise that there is an increase of anxious thoughts. The relationship between sleep and anxiety is tight, and it goes both ways.

Increased Screen Time

Spending more time at home means spending more time in front of a screen. Whether it is a smartphone, laptop, or TV, they all emit blue light, which can hinder our bedtime. Excess screen time around evening hours tricks our brain into thinking that it is still daytime and keeps us awake even though we are tired in bed.

Why It Is Essential to Sleep During Coronavirus Pandemic

Unfortunately, this is not a bad dream that will disappear once we wake up, but proper sleep as an important factor that is connected to several vital functions of our body. Here is why you should try to maintain a healthy sleep routine during the pandemic:

• It improves our immune system. Now more than ever, the strength of our immune system is important because that is the only thing that helps us fight COVID-19. While we are sleeping, our body is working to recover and boost its immune response.

• It improves our brain function. If you ever had a feeling that your mind is sharper after a night of good rest, you were right. Sleeping increases our cognitive abilities, concentration, and memory. And this is equally essential for children and adults.

• It is a mood booster. Insufficient sleep makes us all feel moody, irritable, and it lowers our energy levels. A night of good rest can put everything back in balance and make us feel better in our skin.

• It nurtures our mental health. Sleep disruption can cause severe problems with our mental health since it is known that it can trigger disorders such as anxiety, depression, PTSD, and bipolar disorder.

Tips on How to Sleep Better During Coronavirus Pandemic

Although the times are challenging and sleep-disrupting, there are still some steps you can take to protect your sleep. But be patient, it takes some time to put everything back in balance, do not expect the change to happen overnight.

Create a Schedule and Turn It Into Your Routine

Remember the days when you used to go to work or classes, and you were waking up every day around the same time? That is exactly what you should keep doing, even though you are not going outside. Now that you do not have so many things to do, you can focus on getting your sleep back in order. Go to bed every day around the same time, and try to wake up at the same time as well. Additionally, you should not spend your entire day in pajamas. Get up, dress up, prepare breakfast, and act like everything is normal.

Expose Yourself to Daylight

If you do not have a backyard or a terrace to go outside, open your windows early in the morning and let in as much daylight as possible. Exposure to daylight affects our circadian rhythm and helps us wake up during the morning hours. During the evening hours, avoid exposure to screens and to mitigate the effects of blue light and fall asleep on time.

Stay Active

If you always wanted to start exercising, now you have no excuses, it is the perfect time to introduce this healthy habit into your daily routine. Light exercises in the morning will wake you up and put you in the right mood for the rest of the day. You can also exercise around evening hours to exhaust yourself a bit and induce sleepiness. 

Do Not Believe Everything You Read

Since our biggest sleep disruptors are the constant Coronavirus news and updates, as well as fake and overly dramatic news, you should not read all that. Rely on trustworthy sources of information such as the official CDC website, and follow their guidelines. Do not check the news and numbers obsessively every hour.

Sleepless In the Time of Coronavirus

While trying to save ourselves from Coronavirus, we need to pay attention and avoid triggering other health problems. Coronavirus might be our biggest health threat at the moment, but it is certainly not the only one. So also try to protect your sleep and mental health by distancing yourself from negativity and bad thoughts. Focus on self-improving and self-care, call your friends and family, enjoy the time you have, and allow yourself to get some rest.