It’s not Insomnia. It’s CORONASOMNIA
Yes, it is a real thing
Are you quarantined alone or with a houseful of kids? Are you working full-time or searching for a new job? The stresses caused by Coronavirus are real and it is causing us to lose sleep. It’s called Coronasomnia and yes, it is a real thing.
I do my best to keep a regular schedule. I try to go to bed and wake up at the same time every day like the experts recommend. But on many nights (especially if I watch the news before bed), as soon as my head hits the pillow, my mind goes into overdrive. I am wide awake wracked with anxiety about Coronavirus. I worry about my family. Those that live far away, those that live close by, but I can’t visit. I worry about my job. I worry about my friends that own small businesses and restaurants. What is going to happen? What can I do to help? What if I get sick? When is this ever going to end?
I thought it was just insomnia but it’s not. It’s Coronasomnia!
Clearly, I am not alone in this. Everyone I know is having sleep issues. They ask me for my advice because I work at a sleep center. I tell them it is Coronasomnia; an epidemic inside of a pandemic! Even children are starting to feel the stress and it is causing sleep issues for them. Try getting a teenager to adhere to a sleep schedule, or any schedule, when there is no school or sports.
Although the pandemic has only been around for a few months, experts are already seeing an impact. A poll released by the American Psychiatric Association (APA) found that nearly half of Americans (48%) are anxious about the possibility of getting Coronavirus (COVID-19), and nearly four in ten Americans (40%) are anxious about becoming seriously ill or dying from Coronavirus. But far more Americans (62%) are anxious about the possibility of family and loved ones getting Coronavirus.
More than one-third of Americans (36%) say Coronavirus is having a serious impact on their mental health and most (59%) feel Coronavirus is having a serious impact on their day-to-day lives.
Lack of sleep can affect your immune system
It is a never-ending cycle. Stress causes sleep deprivation and insomnia which makes you more stressed. Then the news and life’s uncertainties add to that stress. Here is an even bigger problem; lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. Great double the trouble!
There are several key factors that are likely contributing to Coronasomnia sleep issues
- Information overload from news sources and other media
- Excessive exposure to screens; blue light from screen inhibits your body’s natural release of melatonin, which can make it harder to fall asleep
- Loss of daytime routines and structure; less consistent bedtimes and wake times
- Depressed mood and daytime napping can make it more difficult to fall asleep at night
I know many of us feel like there is nothing we can do but just deal with it and hope it goes away when things finally get better. The problem is that insomnia can have a significant impact on our health. So, what can we do to try and get the 7-8 hours of quality sleep we need?
Here are some tips that may help you get a better night’s sleep:
- Stick to a sleep schedule – the same bedtime and wake up time. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Limit your exposure to the news especially right before bed
- Decrease screen time before bed – blue light from screens can interfere with your circadian rhythms and decrease your melatonin levels.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as taking a bath or reading. Try practicing a relaxing bedtime ritual.A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep.
- Avoid naps- Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily- Vigorous exercise is best, but even light exercise is better than no activity.
- Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 65 and 68 degrees. Check your room for noises or other distractions. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to call one of my sleep medicine specialists here at Comprehensive Sleep Care Center. As much as Coronavirus related sleep issues are common and understandable, we all need to get a decent night’s sleep to stay healthy.
Written by Sharon Goldman, Marketing Manager at Comprehensive Sleep Care Center