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Coronasomnia: 5 tips for overcoming Lockdown sleep issues
If you've been suffering from 'Coronasomnia' recently – a term being used by experts to describe the sleep issues people are now having as a result of the pandemic - then you're not alone, as it seems insomnia and trouble sleeping are currently at an all-time high. Throughout this blog, I reveal some tips to help limit sleep disturbance, such as:
- Prioritise better sleep routines
- Don't watch the clock
- Watch out for other bad habits
- Try meditation
- Seek help when you need it
I explain how these tactics can be implemented and why super simple changes could potentially make all the difference.
Coronasomnia: is it real?
Unfortunately, it seems that 'Coronasomnia' may indeed be a very real phenomenon. Recent research has found that up to 32% of individuals may be experiencing sleep disturbances associated with the pandemic, and groups of people who may be at a greater risk include females, those with young children at home, those with caring responsibilities, those who have been affected financially as a result of the pandemic and those who are key workers and are working as normal throughout the pandemic.1,2
Has my sleep really got worse?
As well as the more obvious factors that may be affecting our sleep, there are also other ways the pandemic could influence our ability to sleep without us even realising it. Social distancing and working from home has unfortunately rocked our daily routines – for many it has muddied any work-life boundaries that we one had, it has reduced the ability for people to have proper down-time that doesn't involve being glued to a screen, and even for those who haven't knowingly been so directly affected by the pandemic, there is ongoing uncertainty for virtually everyone, in one way or another.
On top of this, we have the more obvious health concerns that many have experienced directly or indirectly, as the virus has taken hold. Anxiety and social anxiety are likely to be issues that continue to lurk under the surface for some time and, of course, all these issues can also impact our sleep. Then, a lack of sleep can negatively impact our immune system which risks only adding to our anxiety – so it can easily become an unwelcome vicious cycle.
Knowing that we aren't alone and we are all in this together is a quiet comfort for many. All we can do is ride this out and try our best to focus on the positives and look after our health as best we can. So, I'm here to help tackle 'Coronasomnia' head on and offer some tips that you can employ from home. Simple tips, that could help you to get a little more sleep, and take the pressure off ourselves in this respect.
1. Prioritise better sleep routines
Good sleep routines are a good basis to work from for anyone hoping to become a better sleeper but, unfortunately, for many, their usual routines have been somewhat upset recently.
Some of the data3 suggests that at the start of Lockdown people actually got more sleep – no more early morning alarms to beat the morning traffic or getting up early to prepare a barrage of packed lunches for the day ahead.
However, unfortunately, it seems as the pandemic and Lockdown restrictions continued, the newfound habits perhaps began to have some more negative effects. People began staying up later than normal, or were found to be using their bedrooms as offices - all of which can have negative effects on our routines and associations with our bed. Not to mention the temptations to nap more, or the lack of sunlight if we're confined to the indoors more.
Some tips to help overcome these areas are as follows:
- Aim to go to bed at the same time each night, and get up at the same time each morning including weekends. Ideally, we should be trying not to head off to bed much later than 10pm. If you never previously needed to nap, try not to get into this habit unless there is a specific need for it. Napping can be helpful or harmful depending on a number of factors including your age, what time and how long you nap, and the reason for your nap. However, people who have trouble falling asleep or staying asleep at night, for example, those with insomnia may want to avoid napping.4
- Don't have your office in the bedroom. For some, this in avoidable but, at the very least, don't set up camp in your bed. Set up a space separate from your bed, so that then your bed is only associated with sleeping - and when you go to sleep cover up work area so it is out of sight when you are winding down from the day and relaxing.
- Keep meal times consistent. Working from home can risk throwing off your usual routines, but try to keep your meal times frequent and routine which, in turn, helps to keep your blood sugar more stable. Erratic blood sugar can impact your sleep and early morning awakenings can often be a sure sign of this.
- Try to get outside in the morning. Even for 10 minutes or so, as this exposure to some natural right can really help to support better circadian rhythms – i.e. your body better differentiating between 'awake' and 'sleepy' times. In the winter, low levels of natural light may reduce light-based cues for wakefulness and sleep, known as zeitgebers, which are crucial to our circadian rhythm. As we all know, exposure to light plays a crucial role in helping our bodies regulate sleep in a healthy way, so spending time in natural light will have a positive effect on restoring your circadian rhythm.5
2. Don't watch the clock
Stress and sleep issues can easily turn into a vicious cycle. The more stressed we feel, the more likely we are to struggle getting to sleep, plus people then start worrying about the fact that they aren't sleeping enough – another common phenomenon.
My advice on this one is simple - we should try not to get too obsessed with the time in the bedroom. Setting alarms is fine but otherwise try not to have access to the time. As an added bonus, this may also help to limit your exposure to blue-light emitting screens!
Watch my self-care video below for more on this vicious cycle that we can work on breaking:
My Self-Care Tip: Don’t worry about checking the time during the night
In this video I explain how checking the time during the night could be adding to your troubles with sleep!
3. Watch out for other bad habits
With it, lockdown has brought a worrying host of new-found bad habits. As people are confined more to their houses, and much more limited in spending their time as they please, some bad habits can easily creep in, which could be impacting your sleep.
Some of my tips for identifying and rectifying some of these habits, are as follows:
- Consider if your diet has changed. An interesting piece of research says that for some, Lockdown has given them more time to reflect on how they are eating and make some positive changes in this respect. However, for others, food availability, for a number of reasons, may have become scarcer.3 This means that some people have been stocking up on more low-nutrient, shelf-stable foods. When this is our primary source of nutrition for some time, it can easily make nutrient deficiencies more likely.
So, it might be useful to consider if your diet has changed and, if so, consider if this could be subject to some change once more, if need be. Again, for some, there is some scope to turn the new situation into a positive. If you fancy some inspiration, our Recipe Hub may be worth a visit. - Don't turn to alcohol. Whilst alcohol in moderation is fine, for example, one nice glass of red wine alongside a homecooked dinner at the weekend. For some, being confined to the house and/or with sleep problems already lurking at the back of their minds, you might assume alcohol is the answer.
However, unfortunately, alcohol will only further hinder your quality of sleep and make you feel even groggier in the long-run. Alcohol should be treated as a treat and shouldn't be consumed in excess if you are keen to help protect your sleep. - Inactivity. Much like sleep itself, it seems that at the very start of Lockdown exercise was on the rise, however, at this stage, with the gyms still being shut and the novelty starting to wear off for many, many of us are struggling to find the motivation to keep active.
Contrary to popular belief, regular, gentle exercise can actually help support sounder sleep so, finding an activity you like can be a real positive. Online Pilates or fitness classes are booming and these give the user some flexibility in terms of time, as well as being able to take part from the comfort of their own homes. Moving more in the morning is more likely to be beneficial rather than getting too hot and bothered just before bed, if we're doing everything we can to support better sleep. - Screen-time galore. With even our social lives having gone virtual over the last year, it can seem impossible to limit your screen time right now. Social interactions are definitely priority, but my advice is just to be a little more aware of your screen time and at least limit this in the hour or two before bed, to help train your mind to wind down.
4. Try meditation
Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress.
Really forcing ourselves to get into a more relaxed headspace may be a last resort for some. For those that have tried relaxation techniques in the past, it may take slightly more effort than usual right now, but we will get there! For those considering this new venture, relaxing in any way we know how can be really effective for protecting our mental health and encouraging better sleep.
Meditation is particularly popular as it is so simple. Through breathing and zoning out it can help to relax your body and mind which can have a whole host of benefits, including on our sleep, especially if practice it shortly before heading to bed.
Another tip of mine to help complement some meditation is to avoid the news, especially the evening news. Most people reporting anxiety consume news on a daily basis that exacerbates their symptoms, especially if it is relating to something they cannot control.
I've never quite understood the 10pm news anyway – never mind that we should be in bed by then, but the stimulation at this time, plus the particular doom and gloom vibe that the news is offering right now, just isn't good for anyone. If you really feel you need to tune into the news, do this earlier in the day, and certainly as the day draws to close, limit those screens and focus on more relaxing activities instead.
My Top Tip:
Take 30 drops of Dormeasan Sleep Valerian-Hops Oral Drops in a little water half an hour before bedtime to help restore natural sleep.
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5. Seek help when you need it
Please note that these tips are only intended for mild issues that are appropriate to be treated from home. For many, this pandemic has brought such a barrage of worry and stress that some self-care tips simply won't cut it.
If you are concerned that you are struggling to keep on top of things, a chat with your doctor or another appropriate healthcare professional would be advised.
References
1.https://www.researchgate.net/publication/343116951_Sleepless_in_Lockdown_unpacking_differences_in_sleep_loss_during_the_coronavirus_pandemic_in_the_UK
2. https://pubmed.ncbi.nlm.nih.gov/32745719/
3. https://www.kcl.ac.uk/policy-institute/assets/coronavirus-in-the-uk.pdf
4. https://europepmc.org/article/med/29073412
5. https://pubmed.ncbi.nlm.nih.gov/22526883/
6. https://www.medrxiv.org/content/10.1101/2020.06.04.20121855v1
Reviewed and approved by Professor Margareta James.
