COVID-somnia can be a consequence of many of the stressors we are exposed to during a pandemic. They include, among others fear of infection, concern for loved ones, worries about finances and limited socialization. Symptoms related to the so-called COVID-somnia, i.e. sleep disorders, is reported by an increasing number of people. How to keep a he althy sleep?
Sleep is essential to us because of the many benefits it provides for both mental and physical he alth. Its absence can disrupt psychological functioning and decision-making, threaten the immune response, increase the number of accidents, lead to mood changes, increase medical expenses and make people more susceptible to contracting the virus due to poor immunity.
About 56 percent Americans say they suffer from worsening sleep disorders. 57 percent people reporting these disorders say they have trouble falling asleep. About 46 percent people sleep less; 45 percent experiences poorer quality of sleep; and 36 percent has disturbing dreams, according to a survey commissioned by the American Academy of Sleep Medicine (AASM).
In our study, men were more likely to report sleep disorders, and those aged 35 to 44 had the highest rate of COVID-related insomnia (70%). People over 55 most often reported problems with falling asleep or staying asleep.
Insomnia is often caused by stress or lifestyle factors that have changed a lot in the last two years of the pandemic. The pandemic has changed people's habits - irregular times of getting up, spending more time watching TV or browsing social media channels.
COVID-somnia is not only a problem of insomnia. Its effects are also tragic - extreme exhaustion, sleepiness and irritability during the day.
"The best way to get a good night's sleep in these unprecedented times is to incorporate your sleep habits and routines," said Jennifer Martin, a licensed clinical psychologist and chairman of the board of AASM.
It can help to keep a consistent schedule. Try to sleep seven hours a night, try going to bed and getting up at the same time seven days a week.
It is also worth reducing screen time, watching news andscrolling social media before bedtime.
Take care of peace and sleep routine in a cool, quiet and dark room. Before going to bed, try to relax - it can be a warm and aromatic bath, reading an interesting book or meditation.
If your sleep problems persist, talk to your he althcare provider.