Sleep Disturbances In The Face Of The Coronavirus Crisis: What To Do?
The global pandemic that emerged as a result of the expansion of the coronavirus is giving rise, in many homes, to the emergence of psychological problems to which a large part of the population does not know how to react. Sleep disturbances are part of those common forms of discomfort during the pandemic which, fortunately, can be managed if a series of measures are adopted.
Therefore, throughout this article we will see what are the characteristics of the problems when it comes to sleeping well during the COVID-19 crisis, and what we can do about them to return to leading a physically and mentally healthy life, in the that there is no lack of quality or quantity of rest.
How does the coronavirus pandemic affect sleep quality?
This is a summary of the common problems that appear in a context such as the global pandemic and the weeks of confinement at home due to coronavirus.
1. A sudden change in habits
The simple act of suddenly adopting new lifestyle habits can throw our sleep schedule completely off course For example, fathers and mothers who have to take care of their children throughout the day may miss moments of free time for themselves, and in some cases they can only afford to have it after 11 at night; time when they normally went to sleep.
The coronavirus crisis is a bomb of anxiety for many people, both because of its implications in terms of health risk and in terms of its impact on the economy, without forgetting the fact that it leads to the suspension of a series of basic freedoms for prevent the wave of infections.
And we must not forget that anxiety is, ultimately, excessive activation of the nervous system, which becomes very sensitive to any stimulus in the environment that may be associated with threats and risks, as well as a greater predisposition to focus attention on recurring and obsessive thoughts. All of this makes it more difficult to fall asleep and enjoy quality rest.
3. Abnormal exposure to light
Exposing ourselves to sunlight is more important than it seems. Not only does it help us process vitamin D, but it also allows our “biological clock” to adjust to the phase of the day we are in thanks to the release of a substance that our body secretes and that depends on the light that arrives. to us: melatonin.
That is why in some cases it is a problem that we must stay at home much longer than normal: this implies, in some homes, we will have less help from the Sun when it comes to regulating our state of activation. As many people will be exposing themselves much more to artificial light than to sunlight, and this can be present regardless of the time of day, the body will lose references on which to rely to know when it should start expending energy, and it is more likely that at 12 at night it will still be very active.
These have been very difficult weeks for those who were already predisposed to the consumption of addictive substances, given that several factors associated with the abuse of substances such as alcohol or cannabis come together: relative social isolation, sedentary habits, alteration of lifestyle habits and exposure to sources of stress (news about the pandemic and its implications on health and the economy).
In addition, many people are losing their jobs, as we have seen, and these types of vulnerable situations open the door for some people to develop very harmful coping strategies, such as consuming alcoholic beverages due to the psychological discomfort they feel. The entry of these chemical substances into the nervous system is capable of greatly modifying sleep schedules, and also causes worse sleep, which further degrades the physical and mental state of those who suffer from these problems.
Tips to sleep well during the COVID-19 crisis
These are some basic tips to combat sleep disturbances caused by the coronavirus pandemic.
1. Do moderate exercise
It is important that even if you cannot leave the house, you do some exercise to the extent that your physical capacity allows. To do this, you don’t even have to leave a room: you can do aerobics, burpees, a stationary bike, etc. The important thing is that this exercise does not consist of performing a few movements using a lot of force, but rather that corresponds more to aerobic type exercise
2. Take advantage of natural light
As we have seen, natural light is very important to make our body adapt to the phase of the day we are in. Thus, stay close to windows and sunniest terraces, and try not to expose yourself too much to bright artificial light when bedtime approaches
It is not worth keeping in mind that at such a time you have to be doing such an activity: create a clear schedule with all the necessary details, and hang it in a visible place. This will help you resist the urge to postpone your responsibilities and it will be easier for your daily life to be organized.
4. Eat well and avoid addictive substances
If your health is bad, the quality of your sleep will worsen and at the same time it will be easier for you to fall into disorganized rest patterns, exposing yourself more to fatigue and the feeling of sleep at times when it should not be there.
Therefore, make sure you are receiving all the vitamins and macronutrients you need, and stay away from substances with addictive potential, since ultimately their main characteristic is that they interact with your brain, causing it to function in an abnormal way.
5. Seek professional help
We must not forget that psychologists continue working even during the weeks of confinement, given that many of us offer online assistance services via video call. In some cases, this will be a necessary step both to be able to recover good quality of sleep and to be able to manage the rest of the psychological and coexistence problems that may arise in times of the coronavirus crisis.
If you are interested in having my help, or reading about the services I offer, access this page, where you will find information about me and my contact information.
