Many people have difficulty sleeping right now. Uncertainty, anxiety, anguish, not knowing what will come next take us away from sleep. Let's help ourselves with these strategies.
Written and verified by the psychologist GetPersonalGrowth.
Last update: 15 November 2021
One of the effects of the current situation is the difficulty in finding sleep. Many people complain of insomnia or are unable to sleep more consecutive hours due to anxiety. This is certainly one of the consequences brought with it by the pandemic.
It is important to consider that sleeping well is as essential as eating properly. Insomnia that lasts for weeks ends up weakening the immune system, making us more vulnerable to the coronavirus. In addition, a bad sleep can worsen the symptoms of any diseases already present.
Our lifestyle is altered, we have lost the habits that marked our days. These changes in routine affect sleep quality in one way or another. To the obvious concerns is added the impossibility of being able to enjoy seven or eight consecutive hours of rest.
Therefore, we must also take care of this dimension of our well-being with simple strategies and changes. In short, in addition to good hand hygiene, it is important to regain good sleep hygiene. Let's see how.
Difficulty sleeping during this difficult time
The difficulty in reconciling sleep in this moment of uncertainty, isolation and anxiety can manifest itself in many ways and not always suddenly.
Each of us reacts with personal symptoms that do not always translate into insomnia. Between these:
- Bruxism. The classic grinding of the teeth or clenching the jaw so hard that you have a headache when you wake up.
- Overactive mind. As soon as we get under the covers, some of us begin to think, to worry, to anticipate very negative scenarios. Mental overload feeds insomnia.
- Wake up in the middle of the night, the most anxious with tachycardia and sweat.
- Nightmares, very common in this period.
- Inability to reach REM sleep (more restorative for the brain and body). Upon awakening, light sleep leaves us with the feeling of not having rested enough. During the day, therefore, we will feel tired and it will be more difficult for us to concentrate.
As we have said, the lack of a good night's sleep can weaken the immune system. They also increase anxiety and stress.
When the body is tired and the mind saturated, emotional vulnerability increases. Our ability to react, to implement coping strategies is also reduced.
Strategies to improve night rest during the COVID-19 emergency
When it comes to sleep disturbances caused by the current moment of crisis, it is necessary to point out that not all of them manifest themselves in the same way. In general, however, it's about making small changes in your routine and finding out which strategy fits you best to our case.
Establish a new daily routine
Social distancing has altered our long-established habits. It's time to define new ones to get your body and mind used again. This means, for example, be strict about bedtime and getting up: make sure that these actions always take place at the same time.
Beware of "poisoning"
One of the major sources of stress and anxiety is the excess of information, the need to always be updated on the latest news, the number of infections and deaths.
So let's slow down. We need to keep informed, sure, but without being obsessed. Otherwise, the worry and insomnia will get worse.
Disconnect from technology before going to bed to combat sleep difficulties
We are used to spending our free time watching TV series and movies on digital platforms. It's certainly a good way to clear your mind, but if your problem is getting to sleep, it will be well turn off all devices to avoid exposure to blue light;
This is at least an hour before going to bed. Remember that this type of wave excites the brain and hinders good rest.
After dinner we give space to positive emotions
In the last hours of the day, it is important to strive to nurture a good mood and positive emotions. This effect can be achieved with a phone call to the people we care about, talking about everything, remembering the good times and everything we can do when we get over this.
It is also the ideal time to immerse ourselves in fun activities such as playing with family members, listening to music, taking refuge in a good book, taking a relaxing bath. The important thing is to get into bed avoiding being overwhelmed by the shadow of COVID-19.
Meditation against the difficulty in reconciling sleep
It takes a few weeks to fully exploit the positive effects of meditation. However, it may be the right time to introduce ourselves to this practice with important benefits: relaxing the body, calming the mind, keeping control over emotions and thoughts, focusing on the present moment. It is worth trying it and discovering its positive effects day after day.
In conclusion, if you have sleep-related difficulties during this difficult time, try these tips to practice. Our health also depends on it.
