The coronavirus pandemic challenged our mental and physical health in a multitude of ways. Over the past two years, authors on our blog have addressed impacts of the pandemic such as grief and loss, anxiety and depression, pandemic paralysis, languishing, isolation and even weight gain (#quarantine15). One health effect we have yet to explore is the “tandemic” of Coronasomnia. Coronasomnia is insomnia that has been exacerbated or caused by the grief, stress and anxiety associated with living in a global pandemic. Dr. Abinav Singh, a sleep medicine physician, calls Coronasomnia a “tandemic”, which he defines as “an epidemic caused by, made worse by, and running in tandem with the pandemic.”
Prior to the pandemic, about one-third of Americans experienced regular sleep deprivation. That number jumped to about 40% during the pandemic. Regardless of whether you have a history of insomnia or whether you experienced sleep troubles for the first time during the pandemic, the good news is that there are steps you can take to improve your sleep.
If you have trouble falling asleep, start by working to improve your sleep hygiene with the following healthy habits that promote sleep:
Stick to a regular sleep schedule. Keep the same bedtimes and waketimes that allow for 7-9 hours of sleep each night and follow them every day, even on weekends.
Avoid long naps. If you take a nap to refresh and re-energize, limit it to no more than 20 or 30 minutes. Anything longer than that could make it harder to fall asleep at night.
Keep your bedroom dark, quiet, cool and comfortable. A thick blanket, fan or noise machine may help provide comfort, depending on your preferences.
Clear your bedroom of clutter and anything that reminds you of work or that induces stress (a computer, work papers, bills, etc.). Experts recommend we reserve our bedrooms for sleep and sex.
Limit your alcohol and caffeine consumption. Alcohol is a sedative, but it can disrupt sleep and may cause you to wake up early or sleep less restfully. The Dietary Guidelines for Americans recommend adults of legal drinking age chose not to drink or limit their alcohol intake to one drink a day for women or two per day for men. Similarly, caffeine can disrupt sleep, so make sure to limit caffeine consumption in the afternoon and evening.
Follow a bedtime routine to unwind from the day. Performing the same set of activities at night signals to your brain that it’s time to sleep.
Limit your use of electronics before bed. The blue light from cellphones, tablets and computers can disrupt melatonin, a hormone that is part of our natural sleep cycle. Instead of watching TV or using an electronic device before bed, enjoy an activity like reading, practicing mindfulness, listening to music or a guided meditation.
In addition to the habits above, establishing daily routines and getting outside at least once each day, ideally in the morning, can help reinforce your natural sleep-wake cycle. Finding ways to cope with stress is also important, as stress makes sleep difficult. Exercise, mindfulness practice and taking breaks from the news are all ways to reduce and manage stress. If you have particular trouble clearing your mind before bed, sleep medicine physician Dr. Ilene Rosen recommends trying a ritual where you take 10 minutes an hour or two before bed to write down all the worries on your mind. If desired, you could tear up the paper and throw it away as a symbolic act of dumping the thoughts.
Sources:
American Academy of Sleep Education (2020). Healthy Sleep Habits. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
American Medical Association (2020). 6 things doctors wish patients knew about Coronasomnia. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/
Sleep Foundation (2021). Coronasomnia: Definitions, Symptoms, and Solutions. https://www.sleepfoundation.org/covid-19-and-sleep/coronasomnia
UC Davis Health (2020). COVID-19 is wrecking our sleep with Coronasomnia – tips to fight back. https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County
Reviewed by: Kathy Tutt, Family and Consumer Sciences Educator, Ohio State University Extension, Clark County
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