Tips to Improve Sleep During COVID-19
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Updated
January 9, 2023
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When the pandemic was at its height, almost 40% of people suffered from sleep disruptions, such as insomnia. It became so much worse that a new term was coined known as coronasomnia. However, while the pandemic has given us some relief, people still suffer from coronavirus every now and then. And sleep is always vital to fight any illness and bring you back on track. So today, we are here to tell you everything you must know about COVID-19 and sleep. Read on!
Covid-19 and Sleep: What Are the Challenges?
There can be a variety of reasons why you experience sleep problems during COVID-19, and it can differ from one person to another.
Infection and COVID-19
Some of the most common symptoms of COVID-19 are fever, cough, cold, etc., which can make it difficult for you to sleep well. Also, the medications you are given may make it difficult or interfere with your regular sleep cycle. Sleep problems and daytime fatigue can also be a part of the coronavirus.
Disruption of Daily Life
Even today, we face disruptions caused by the virus in our daily lives. When the pandemic first hit us, our work, sleep, and daily routine took a complete U-turn. With things getting better, the routine we knew for some time has changed. People who were well adjusted to work-from-home are required to work from the office, and it is still affecting our life.
Caregiving
If you have had to take care of sick loved ones, it can be a reason why you experience sleep interruptions. This can be due to the pandemic’s stress and worry for your loved ones.
Excess Screen Time
With the pandemic putting us under lockdown, our screens were the only source of joy and entertainment. This not only made people rely more on social media or other platforms for joy, but it is a constant even today.
Anxiety and Worry
One of the main reasons for covid-19 and sleep issues was constant worry, fear, and anxiety. And when this becomes a continuous thing, it can fester in our minds and lead to various other symptoms, such as insomnia.
Depression and Isolation
For most of us, the pandemic was a lonely time. This gave birth to depression. While online therapies helped a few, others are still reeling with it. Depression can harm your sleep cycle.
Stress and Fatigue
Stress was a constant during the pandemic. Some worried about finances, and health, it was a period of stress and worry for most individuals. In fact, some businesses took a big hit, and people are still trying to get back on their feet.
Altered Dreams
During the pandemic, people experienced something known as covid dreams, and they also saw an increase in dream activity and a higher frequency of nightmares.
Effects of Medicines
The COVID-19 medicines can also cause side effects, such as dizziness or nausea, making it challenging to rest easily.
How To Sleep With Covid
While sleep is important for your overall health when you are suffering from a viral infection, such as COVID-19, it becomes essential that you take complete bed rest. The more you sleep, the better you will feel. It helps keep the immune system healthy and ensures your infection decreases sooner. Having a proper sleep routine always helps with your mood and ensures you can maintain a healthy brain function. Take a look at how to get sleep during covid.
The best position to Sleep during Covid
If you are wondering how to improve sleep during covid, you can try the prone position as it can enhance ventilation and make breathing easier. But if that doesn’t suit you, adjust your position accordingly. Comfort is the key here, as it will help you enjoy a good night’s rest and ensure you get better.
Create a Regular Sleep-Wake Schedule
A consistent sleep schedule is essential to ensure you can fall asleep faster and sleep through the night. While the pandemic reshuffled our life, if you work from home, you must maintain a sleep schedule.
Create a “Worry Log”
Have a diary where you can jot down all your worries. It may sound futile, but this exercise helps. It helps you manage your worries well and gives you a chance to figure out their triggers.
Watch What You Drink
Drinking too much caffeine or alcohol at night can hamper your sleep cycle. Therefore, it is important to watch what you drink. Caffeine can also stay in the system for almost 10 hours. Therefore, refrain from drinking it late in the afternoon as well.
Engage in Relaxing Activities Before Bedtime
Learn relaxation techniques to help you calm down. This can free your mind from anxiety and stress as you hit the sheets and help you enjoy a peaceful slumber.
Take a warm bath
A warm bath can be beneficial for you when you are struggling with sleep. A bath an hour before bedtime can reduce your core temperature, making it easier to fall asleep. However, if you suffer from a high fever or severe fatigue, skip this step.
Use a humidifier
Good ventilation and clean air are essential to fight covid as it is a respiratory illness. If you live in a polluted city, chances are that you also have indoor pollution. Here, using a humidifier can be beneficial.
Sleep When Tired
When you are sick, rest is imperative. Therefore, taking frequent breaks and sleeping when you are tired is okay.
Elevate your head
If you have too much cough or a stuffed nose, keeping your head elevated can provide you the relief you want. To elevate your head, you can use a few pillows.
Creating a sick room to avoid COVID-19 infection spread
If you are sick and stay with family or friends, make sure you create an ill room to combat the spread of the infection. Make sure you quarantine till your symptoms fade away. This will keep others away from harm.
Coronasomnia: Symptoms and Solutions
Coronasomnia is a condition where you experience sleep problems due to covid. Some of the symptoms can also be anxiety, depression, and stress. The difference between coronasomnia and insomnia is that the virus causes the latter. For several people, the symptoms of coronasomnia increased during the pandemic or due to the condition. Some of the main symptoms include;
- Difficulty falling or staying asleep
- High stress levels
- Depression and anxiety, and you may have intrusive thoughts
- You may experience delayed sleep schedules
- You may suffer from other symptoms of sleep deprivation, such as choppy focus or concentration, excessive daytime sleepiness
Some easy tips that can help you combat this condition are;
- Follow a consistent bedtime.
- Don’t indulge in too many naps. If you must, take a short 20 to 30-minute nap.
- Get your daily dose of sunshine to stabilize your circadian rhythm.
- Don’t overindulge in alcohol or caffeine.
- Eat a well-balanced and nourishing diet.
- Create a restful environment.
Sleep is essential for your overall health. If you are fighting covid, make sure you rest well. However, even after everything the symptoms persist, speak with your doctor.
FAQs:
Yes, you can sleep a lot during covid. This is because your body is finding a range of symptoms and your immune system is also down. Therefore, it is essential to take complete rest during this time. Sleeping can help you get better soon.
Usually, covid fatigue can last for up to eight days. However, for some, it can last for almost two weeks. During this period, it is essential to take complete rest to recuperate.
Resting a lot helps your body get better. When you are hit with the virus, it compromises several physical systems. Along with it, make sure you eat a well-balanced meal to provide the necessary fuel your body needs.
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