The coronavirus pandemic has had some far-reaching health consequences on a global scale. Even if you haven’t caught the virus, chances are high that you’re still being affected by it. One significant effect that has doctors concerned is the emergence of a sleep disorder that they’ve coined coronasomnia.
Fortunately, this new issue can be resolved with a few sleep tips you already know.
What Causes Coronasomnia?
Insomnia is not a new sleep disorder. Many persons suffer from it for varying reasons. These reasons include stress, depression, and anxiety. With this pandemic, even persons who have never dealt with these mental health issues are facing them now.
The end result is an endless loop of being unable to sleep because your mind is occupied with everything that’s happening or could happen.
To make things worse, without the recommended 7 – 9 hours of sleep, you’ll become more prone to episodes of depression and anxiety. You’ll also find it harder to cope with stressful situations.
The Consequences of Sleeping Poorly
Apart from making mental health disorders worse, sleeping poorly has a significant effect on your overall health. These effects include:
The health risks of not sleeping well can look intimidating but it’s best not to focus your energy on all the things that could go wrong. Doing that will only make the coronasomnia worse. Instead, look for all the ways that you can change what you’re doing to make a good night’s rest more likely.
Activities That Will Make Coronasomnia Worse
When working on your sleep, what you don’t do is just as important as what you do. For example, it might be tempting to have an alcoholic drink to calm your nerves before bed. Unfortunately, doing that only makes the problem worse. Alcohol has some sedating properties so it can help you fall asleep but it won’t help you stay that way.
Studies show that as your body digests the alcohol during the night, it will disrupt your sleep. When you wake up, it might take you longer to get back to sleep. Additionally, you won’t be sleeping as well as you think. The effects of alcohol can prevent you from getting the deep sleep that you need to feel well-rested when you wake up.
Keeping your exposure to the news is also a good idea. There’s nothing wrong with being informed but taking in every single detail about the pandemic can add to your existing stress. Make a plan to check the news at set times then focus on other aspects of your life.
Doctors also recommend staying away from the news just before bed. You don’t want bad news to be the last thing you feed your brain.
How to Get Your Sleep Back
According to medical professionals, the best way to deal with coronasomnia is to get back to your bedtime routine. Depending on what’s going on in your life, it might not be easy but your health is worth the effort. Start by establishing a reasonable time to go to bed and sticking to it. Before going to bed, avoid electronic devices, caffeine, and heavy meals.
It will be helpful to have a plan for winding down and relaxing. Some persons relax with a bath while others prefer a cup of tea, listening to music, or reading a book. To get a good night’s sleep, keep the lights low in your bedroom and make sure it’s cool.
Exercising at least three hours before bedtime can also help your body get ready for sleep. Meditation, in particular, has been shown to be great for helping persons handle stress and anxiety. It’s normal to wake up in the middle of the night and have trouble getting back to sleep. When this happens, get up and find a repetitive task to do in low light until you start feeling sleepy again.
Corononasomnia may be a new problem but the recommendations for dealing with it aren’t. If you’ve been struggling with sleeping well during this pandemic, it’s important to do what you can to get the amount of sleep that you need.
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