Do You Have Hassle Sleeping Throughout The Pandemic?

In her article6 guaranteed ways to sleep better at night; And why Sunday is the hardest, “HoneyColony The founder Maryam Henein calls humanity a “full society without sleep”. In the age of the coronavirus, billions of people lose sleep every night; Therefore, these labels are just as relevant today as they were in 2017.

In a recent poll, some Americans were asked: “How much would you pay for a perfect night’s sleep during the COVID-19 pandemic?? “The survey found that the average American only slept 6.6 hours during the pandemic. Before the pandemic, that figure was 7.2 hours. An extra hour or two has an impact on stress levels and overall well-being.

How the current pandemic is causing stress and sleep loss

Lack of sleep increases the stress on our body. The combination of insomnia and high stress levels can affect life on any level. COVID-19 brings all sorts of stresses with it. This means that a good night’s sleep is essential.

According to one in the Harvard Gazette, “Sleep is the youngest victim of the COVID-19 crisis.” The authors of the study describe the pandemic as “perfect storm of sleep problems. “This analogy is true given the current situation. Storms cause havoc in the environment. COVID-19 causes additional emotional and physical stress and therefore devastates our mind and body. The chaos affects the amount of sleep most people get.

Numbers and percentages seem irrelevant. However, as things stand, they are both relevant and worrying. The aforementioned survey is supported by experts and researchers. “Prior to the outbreak of the COVID-19 pandemic, approximately 30 to 35 percent of the population had long-term or short-term sleep problems,” said the founder and managing editor of Zivadream Lynell Ross, Certified Health and Wellness Coach, explains. It is impossible to pinpoint the exact percentage of sleepless nights in the world. Because, as Ross notes, “things keep getting worse.”

Stress leads to insomnia

It is in our nature to take care of certain things. However, Researchers realize that many. People are having difficulty dealing with the current situation. A study published in the Journal of Sleep Research recognizes that there are many people who have a “unprecedented stressful situation. ”

People are concerned about this disease and how it affects them on a personal level. They worry about their families, their health, their job security, and their mental health. Being isolated from loved ones is especially difficult. These worries keep them awake at night. As Dr Chris Norris, Editor-in-Chief / Sleep Specialist for Sleep standards explains things like “quarantine fatigue, lockdown, social distancing” affect “how and when we sleep”.

For most people, COVID-19 has created various “sources of stress in their lives that did not exist a few months ago”.says Dr. Nicole M. Avena, Assistant Professor of Neuroscience at Mount Sinai School of Medicine.

Our body’s ability to deal with stress under normal circumstances is amazing. The fight and flight mechanism that the human body achieves is effective when it comes to overcoming stress. When stress is short-lived, the effects are more or less harmless. However, with constant stress, the body loses its ability to overcome it effectively.

The pressures the pandemic is causing are unexpected, creating uncertainty and, in some cases, uncontrollable. Dr. Christophe Merville, Director of Education and Pharmaceutical Development Boiron USA warns that “Changes in daily routine like working from home or managing childcarecan affect the amount or quality of sleep. ”

Studies show the relationship between stress and sleep

Scientific studies have shown that there is a connection between stress and sleep or lack of sleep. A study of medical students found that there was a statistically significant association between poor sleep quality and stress. When a person has trouble sleeping, they are more likely to catch a cold or grip. In addition to the physical consequences of insufficient sleep, many people develop psychological stress. For the medical students, their lack of sleep increased stress. And her increased stress affected her academic skills.

The forced quarantine has “significantly influences social behavior and lifestyle habits of peopleAccording to authors of an Indian study. Given the current situation, it is not surprising that many people develop symptoms that they did not have before. People in isolation can develop symptoms such as mood swings and insomnia caused by psychological stress.

Insomnia Relief During the Pandemic

The National Institute of General Medical Science describes Daily rhythm (Body clock) as “physical, mental and behavioral changes that follow a daily cycle”. If the daily rhythm is irregular, the production of the sleep hormone melatonin is stopped. Melatonin is important because it regulates the sleep-wake cycle. Without this hormone, sleep disorders and other chronic health problems can develop.

A regular schedule is necessary to avoid irregular circadian rhythms. DR. Shadi Vahdat, an integrative physician experienced in managing sleep problems, explains that “a regular routine has a profound effect on reducing stress hormones like cortisol, blood sugar regulation, cardiovascular and cognitive health.” Everyday life is an example of developing a regular routine when you eat and go to bed at the same time. Although activities have changed due to COVID-19, following a set schedule is one way to maintain personal control. Especially in an uncontrollable situation.

Avoid stimulants

Do simple things like Avoid stimulants like caffeine and alcohol in the evening can help you develop better coping skills and promote better sleep. Other things like reducing noise and bright light, especially blue light from screens, also help create the right sleeping environment.

yoga

One way to reduce the stress and anxiety caused by COVID-19 is to practice yoga and do light exercises and stretches. Dr. Norris recommends doing an exercise at least 20 to 30 minutes before bed. “The relaxing poses and stretches of yoga, as well as the calming breathing exercises, will help you fall asleep faster and increase your sleep,” says Dr. Norris.

Natural Remedies to Help You Fall Asleep

It is easy to fall into the trap of traditional medicines during this difficult time. But there are many natural remedies that can support health.

Dietary supplements, which contain a natural source of magnesium, zinc and other important ingredients, help the body against stress. Interestingly, research has found that the sweet scent of lavender helps put a person in a relaxed state. Research has shown that lavender is effective at lowering blood pressure and heart rate.

Dr. Merville adds that “homeopathic medicines are a simple, low risk solution To alleviate symptoms of stress. Rather than suppressing the source of the stress themselves, they provide enough relief to help you pose and respond appropriately. “Homeopathic remedies and most nutritional supplements are non-habit forming and can help relieve the various types of stress caused by the current global health crisis.

have a shower

Research from 2019 showed that taking Taking a warm shower or bath before bed is often recommended as an easy way to improve sleep in stressful times. Dr. Norris agrees that hot showers and baths are a way to calm your senses and prepare your body for a good night’s sleep.

Dr. Vahdat supports this observation and adds, “The warmth of a hot shower just before bedtime tells your body that it is time to relax. As a result, you yawn more and feel sleepy. ”

Give you “me time”

“Managing life during the pandemic is difficult,” says Dr. Norris too. His experience as a Clinical Associate Professor at the University of California and a neurologist with specialist training in sleep medicine makes him an expert in this field of medicine. He says it’s important to make time for myself. These activities can include things you enjoy doing, such as: B. Read your favorite book, color it, work in the garden or listen to music. The idea of ​​these activities is to relax your mind and body in preparation for falling asleep.

meditation

Lynell Ross suggests, “Practicing techniques like deep breathing, meditation, and mindfulness will help slow your mind. Meditation is a way of not paying attention to all of these swirling thoughts in your head. “In her articleFive surprising keys to better sleepShe shares five other ways to ensure better sleep even during a pandemic. For example, when you write in a sleep journal, keep track of your sleep journey.

The best way to get a good night’s sleep is to realize that worrying is pointless. Dr. Avena advises: “Take a step back and evaluate why you cannot fall asleep. When it is out of fear and worry, try to focus on the things that you can control rather than worrying about the things that you cannot. “A diary is ideal here.

Music therapy

Another noisy natural remedy I am Fletcher“Thunder Slumber”, which operates a YouTube channel with long-term recordings of the rain noise in 3D. He was recently interviewed by Dexter Henry AccuWeather about the Recordings and how they helped people with insomniaThese types of relaxation sounds become a popular sleep aid during the pandemic.

Fletcher describes this concept as “listening to nature recordings to sleep and relax”. Some people like to hear rain sounds because they “are rhythmic, gentle, and can feel like a calming lullaby that helps you fall asleep quickly.” Other natural sounds that some people may find useful include water flowing down a waterfall, or the brushing of the gentle wind against leaves of trees.

Music therapy appears to be an effective pre-bed relaxation technique that helps improve the quality of sleep. Fletcher claims that “when listening Rain noises Your body will unconsciously relax and your brain will start creating alpha waves that can simulate the state of the brain while you sleep. “The same is true of all kinds of natural sounds that are used to induce sleep.

It’s important to remember that “while this pandemic will last forever, it won’t,” advises Dr. Avena. “We need to be aware of this and be patient with ourselves as we make adjustments to our future lives.” The bottom line is that sleepless nights with COVID-19 and the stress that comes with it don’t have to compromise your peace.

Cat is a freelance writer.

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