Having trouble sleeping? You’re not alone. In fact, many people around the world are having trouble either getting to sleep or staying asleep these days mainly because of anxiety due to COVID-19, putting untold numbers of people “out of synch.”
It’s been over a year now since the coronavirus first came to Canada and there’s lots to be concerned about. There are those whose working lives are on hold because of COVID-19 and many are concerned about their financial futures. Then there are those now working from home for the first time, often with other family members, all feeling “stuck.” Then there are those who are older or unwell who may be worried about whether they will catch the potentially deadly disease or one of its new variants – while younger people may be concerned that a parent or grandparent may fall ill or die alone in a nursing home.
“All of these prevent your brain from going into sleep mode because you have to understand that sleep is not something that you do, it’s something that happens to you,” said Jonathan Charest, Ph.D., a behavioural sleep medicine specialist with Calgary-based Canadian Sleep Society – Media & Advocacy.
“You may think you are not thinking about COVID while you lie awake trying to sleep, but everyone is saying that ‘this is a new normal’ and that might be what’s bothering you.”
There’s also a push by many in the corporate world to increase productivity. The “early bird catches the worm” mantra, especially in North America, may be forcing many to work harder and longer. Do too much and your quality of life may fall and that could affect your sleep, said Charest.
These issues and more are putting many people “out of synch” with their lives, he said. To right this upended situation people need to make sure their sleep, diet and physical activity are adequate. The physical activity aspect may be difficult to keep up with given that lockdowns may be in place. Human beings are very good at taking things that are simple and making them more complicated, said Charest. For those who don’t have health issues, they should take some time to ensure they are doing what they can to keep themselves healthy. Those unsure of their health because they can’t sleep are advised to visit their doctor.
Lack of physical activity
One of the biggest issues dealing with poor sleep is the lack of physical activity. With gyms closed in most parts of the country and lockdowns in place in the dead of winter when there is less natural lighting, the potential impact on sleep grows.
“A lot of people are at home sitting next to the refrigerator,” said Dr. Joseph Rosenberg, a respirologist and sleep disorder expert based in Toronto. “In the most direct sense, if people aren’t moving around as much and not getting physical activity, they don’t sleep as well. Inactivity leads to lighter sleep, delayed sleep and poor quality sleep.”
Those who gain unnecessary weight and already have sleep disorders such as sleep apnea may see it get worse during these anxious times – or if they don’t have sleep apnea now, there’s a risk they may develop it, said Rosenberg.
On the other hand, there are housebound folk who have gone out and bought gym equipment to ensure their weight and physical activity remain close to what it was before the pandemic. But there are also those who are not going outside at all because they are concerned about COVID-19 and are not partaking in the same levels of activity they did pre-pandemic. “That has implications for sleep too,” he said.
Diet, sleep and energy levels
Charest said people have to look at diet, sleep and energy levels (physical activity). “If these three are taken care of, you will be good,” he suggested.
Other tips for a good night’s sleep:
Meditation: This is an excellent way to relax, said Charest. In fact, almost anything that relaxes a person and that they enjoy works well. However, if you are meditating for the sole purpose of helping you sleep and you really don’t enjoy it, then it may not work. “You need to develop a routine away from the screen – one that you enjoy and relaxes you.” Similarly, he said, if you read a book to relax or do yoga or stretches and these relax you, then go for it. “As long as you are enjoying your evening away from the screen and from work and it’s relaxing, you should do that.”
Light pollution: In 2018 contact lens manufacturer CooperVision conducted a survey indicating that 42 per cent of the 2,000 respondents acknowledged their eyes are fixated on a television, smartphone, computer, tablet or other device for almost seven hours a day. And that was before COVID-19.
Some computers now have blue light protection which is better for the eyes. Because of the coronavirus, many individuals have turned to ZOOM, Skype and other videoconferencing platforms to meet with friends or take in different forms of entertainment. But too much online working and meeting can be detrimental for sleep quality and quantity, said Rosenberg.
“It may delay what time people go to sleep, they may have difficulty falling asleep if they are sitting on electronic devices later into the evening after having spent the entire day on them.” He also suggested keeping TVs and other electronic devices out of the bedroom and wind down before climbing into bed as part of a healthy routine to get the best sleep possible.
Mattress: People spend a third of their lives on their mattress and it has to be comfortable – the way you like it. Traits like support and firmness are subjective, which is why many places ask you to test out the mattress before you buy. If you are currently waking up with aches, but have no chronic pain, it’s time to look into getting a good quality mattress.
Melatonin: Many people consider melatonin a sleep inducer, but Charest said it’s more like a “time shifter.” In truth, melatonin (which is an unregulated pharmaceutical) is released in response to darkness and is suppressed by light. People are taking various doses and kinds of melatonin just before they crawl into bed, when they should be taking it a couple of hours before bedtime, he said. And if you do take melatonin, make sure you get some natural light first thing in the morning.
Caffeine: Charest admits to liking a good cup of coffee as much as anyone – but he cautioned people to stop taking caffeine at noon. Taking caffeine later than that may impact sleep and that means people will wake up groggy. Decaffeinated coffee sounds like it’s supposed to be just the opposite of caffeine-filled coffee, but statistics indicate that a regular eight-ounce size cup of decaf can hold up to seven milligrams of caffeine, compared to 70-140 milligrams of the real caffeine. Again, Charest suggested drinking the decaf in the morning and stopping at noon.
On-again, off-again sleep: Some people can fall asleep, but not stay asleep. While this was the norm in the pre-modern age, Rosenberg said it’s no longer productive for people to lie in bed frustrated that they can’t sleep. If that’s the issue, he suggested people get out of bed and do something else and come back when they are ready for some shuteye. For most people, this issue won’t last long, but for for a certain subset of people this can be a lifelong issue.
While there are many people having sleep issues, it seems they’re trying to deal with it on their own rather than go to their family physicians and be referred to sleep clinics, said Rosenberg. What might be happening is that people don’t want to go to a clinic to have a sleep study conducted because that would mean staying overnight at the clinic during COVID-19.
The “new normal” may be around for a long time, so adapting is key. And while there are people who see the future fraught with anxiety, there are those who may actually get better sleep with flexible working hours and working from home.
“For a lot of people who have trouble adapting to terrible schedules that don’t adhere to their own biorhythms it may be their saving grace that they can work flexibly from home,” said Rosenberg.
Those used to commuting two hours each way, every day, may also embrace the way the world is unfolding. Eliminating that two-hour commute and working from home three or four days a week may now mean better sleep especially for those in the gig economy.
“If society takes a different view of how people work after the pandemic there may be good aspects to working flexibly.”
