The ambiguity and instability of the situation in the world and the resulting fears, the endless waiting for news and the discussion of vaccines and measures being introduced… All this inevitably leads to an increase in anxiety, and where there is anxiety, there are problems with sleep: insomnia, nightmares, apnea, sharp muscle contraction. What if it affects you too?
We will not go into detail about how important sleep is for both the body and the psyche. It seems that dozens of books and thousands of articles have been written about this, hundreds of programs have been filmed. And the more serious the situation in which humanity has fallen today.
Yes, it’s been big for a long time. A global review of studies conducted in 39 countries showed that this problem affected 2021% of the world’s population in 18 and approximately 57% of those infected with coronavirus.
When we don’t get enough sleep, it takes a toll on our cognitive functions, worsens depression, and negatively impacts our entire immune system, according to Harvard medicine professor Susanne Bertich. And the fact that you calmly fall asleep and do not wake up in the middle of the night does not mean that you do not have problems with sleep: if in the morning you feel tension in the muscles of your jaws, your head hurts, your facial muscles cramp or your teeth become especially sensitive, perhaps the fact is that in a dream you grind your teeth.
Experts believe that massive sleep disturbances are directly related to stress and even trauma that many of us have suffered due to the pandemic (there is even a separate term – coronasomnia). According to clinical psychologist Ernesto Lira de la Rosa, our body traditionally responds to a situation of danger by switching to a fight-or-flight survival mode, and turning it off is not so easy. As a result, the body simply does not have a chance to rest properly.
What can be done
We have to disappoint you: there will be no sensational life hacks. The only proven and effective way to deal with insomnia and the other problems mentioned above is to improve sleep hygiene, that is, develop healthier sleep habits and create the right atmosphere in the bedroom. In particular, experts advise:
1. Cut down on smartphone use before bed
Lira de la Rosa recommends putting off any gadgets at least half an hour before going to bed and definitely give up the habit of scrolling the social media feed.
2. Help your body relax
For example, taking a warm bath or shower, drinking a relaxing tea, or doing a breathing practice.
3. Keep your mind busy
This method is especially suitable for those who usually run the darkest thoughts about the pandemic in their heads at night. Find an activity that you can enjoy doing. It is important that it be enough … boring. For example, you can listen to lectures or podcasts until you fall asleep.
4. Get out of bed
It sounds counterintuitive, but if you’re tossing and turning and can’t fall asleep, it’s best to stand up for a while. “Your bed should be associated with a place of peace, sleep and relaxation, and not at all worries,” explains Lira de la Rosa.
5. Ask for help
“Yes, indeed, for most of us, the above measures will be enough. However, if sleep problems have been bothering you for several months and affecting your functioning during the day, then most likely it is time to seek help from a specialist – a therapist or psychologist, says Susanna Bertich. “And, of course, if you grind your teeth, you can’t do without a visit to the dentist.”
In addition, all experts are unanimous that the main thing to deal with is anxiety. “Her appearance is quite understandable: some have lost friends and relatives due to the coronavirus, others have lost their jobs, and almost everyone has lost the feeling of solid ground under their feet. All these feelings overtake us especially sharply at night, which is also quite understandable: we evolutionarily needed to be on our guard at this time of day so as not to become a victim of predators, recalls Bertich. – But “explainable” and “understandable” does not mean “normal”. If you understand that the situation is getting worse, please seek help.”
“Times require that we not only mobilize and solve the problems that arise before us, not only adapt to changing circumstances, but also become more careful with ourselves and take better care of ourselves,” says Lira de la Rosa. “Consider it your direct responsibility.”
It will take time and patience, but sooner or later you will learn to calm your body and mind, and sleep will definitely return.