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Sleepless nights?

Don’t worry, this isn’t another awful side effect that lingers after you’ve ‘recovered’ from COVID-19.

It’s an equal opportunity side effect of the pandemic in general.

That doesn’t make it better, but the phenomenon – what some are calling “coronasomnia”, or the inability to nod off at bedtime – can be tackled if you make a couple of lifestyle changes.

Here’s CNN with a bit of reassurance that you’re not the only one staring at the ceiling at 3AM.

“You’re not alone, the novel coronavirus is making sleep more difficult for much of the world,” said sleep specialist Dr. Raj Dasgupta, an assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California.

Now, “there are multiple stresses with the pandemic financial, health care related, social isolation – all of which can impact sleep,” said Dr. Bhanu Prakash Kolla, a sleep medicine specialist in the Center for Sleep Medicine at the Mayo Clinic in Rochester, Minnesota.

You’ve heard it from the experts, so now let’s move on to what you can do about it, with a list of things that you’re doing to make the situation worse, and some tips on how to avoid them.

Too Much Screen Time

We love a screen, especially when we’re all trapped indoors with nowhere to go.

However, if you subject your eyes to a huge dose of sleep-disrupting LED spectrum blue light, you aren’t going to be able to sleep.

Blue light suppresses melatonin levels in the body. Melatonin is often referred to as a “sleep hormone” because we sleep better during the night when levels peak. No melatonin, no sleep.

Staying away from devices for half an hour or more before bedtime will help.

You Stay Up All Night

When you’re working from home and your usual routine has gone out of the window, you might find yourself staying up later. Over time, this can become a habit. Set a bedtime and stick to it.

The Dreaded Alarm

Your body needs to move through four distinct phases of sleep several times each night to generate new neurons, repair muscle and restore the immune system.

When you’re close to the end of that cycle, your body is getting ready to face the world. If you hit the snooze button it goes back to sleep, and you’ll eventually crawl out of bed groggy and miserable.

Naps

I’m a fan of the nap. I’d say it’s arguably one of my favourite things in the world.

But, there’s a trick to it, as all pro nappers will tell you – only sleep for 45 minutes.

Taking into account that it takes roughly 15 minutes to fall asleep, set your alarm for an hour from when you lie down. If you really master the art you’ll wake up just before it goes off.

Staring At The Ceiling

Lying in bed feeling the hours crawl by when you can’t sleep can convince your brain that the bed isn’t where sleep happens. Rather get up, and go somewhere with low light until you get sleepy. Resist the urge to pick up your phone.

Checking The Time

Another reason to resist the urge to pick up your phone is so that you don’t check the time. All that’s going to happen is that you’ll start doing the maths in your head around how much time you have left to sleep and how much sleep you need to be a functioning human.

Taking A Tipple

Having a nightcap might make you sleepy, but its also going to metabolise into acetaldehyde later on, which is going to wake you right up.

There’s a reason we drink tequila to keep going at parties.

No Exercise

A lot is going on at the moment so you’re forgiven for not exercising as much as you used to, at your regular times, or at all.

However, people who exercise are almost twice as likely to report high-quality, regular sleep compared to non-exercisers, so it might be time to break out the yoga mat and weights again.

Or just go for a jog. We’re allowed outside again.

You’re Relying On Sleeping Aids

Sleeping pills can be prescribed in chronic cases, but they can be addictive and convince your brain that sleeping isn’t possible without them.

You Have Terrible Sleep Hygiene

There are four steps to maintaining sleep hygiene.

• Develop a routine: Set up a bedtime ritual by taking a warm shower, reading a book, listening to music, or a calming podcast.
• Strive for cooler temperatures: Make sure that your bed and pillows are comfy and that the room is cool.
• No TV or work: Don’t watch TV or work in your bedroom. It’s a space reserved strictly for sleep.
• Avoid certain foods and drinks: Right before bed is not the time for a sugar fix and a cup of coffee.

If you’re struggling to get a handle on sleep hygiene, don’t stress, help is at hand. There are folks out there who can guide you through it for optimal results.

Right, I’m off to expertly execute a nap.

[source:cnn]