Insomnia has been one of the most googled terms in the last week Why do you think so many people are having trouble sleeping during the pandemic
Theres a consensus that most people need 7 8 hours of sleep under normal circumstances But taking into account the current worldwide issue of COVID 19 its bound to create a lot of anxiety and stress related to several unknowns that we encounter daily The current situation also raises the emotional bar leaving us all with many unanswered questions Whats going to happen next What are we going to do How are we going to deal with it Hows it going to affect our lives in the short and long term
The pandemic has created so much uncertainty in our lives its leading to many disruptions and is taking a toll on our sleep hygiene Good quality sleep is essential for a balanced and healthy immune system but when you have so much fear and apprehension your sleep is going to be disrupted thus affecting your overall immune system Unfortunately these stressors dont stop with just the health aspects It also affects us all socially financially professionally etc So its not unexpected to see our sleep patterns being altered
Could these disruptive sleep patterns be due to peoples newly altered routines
Absolutely Everyone has their own internal clock that wants to stick with a normal 24 hour routine In order to keep to that routine we usually work through many social cues daily habits and rituals Unfortunately when a lot of interruptions are thrown into a persons daily routine many things get shifted Because of this shift and other factors like stress anxiety life events or habits that disrupt our sleep insomnia is often the result For example a crisis or a pandemic concerns about work isolation school health finances and even family can keep our minds busy at night making it difficult to get an adequate amount of rest
Is there a link between poor sleep and using too much technology
In general yes but not specifically related to COVID 19 Everyone needs to put down or turn off all technology before bedtime including the television tablets smartphones and other devices The blue light thats emitted can delay the release of melatonin in the body increase alertness and even reset the bodys internal clock to a later schedule disrupting the natural circadian rhythm
However during the current pandemic the use of technology is going to increase due to more time spent at home But just as weve said before COVID 19 you need to unplug and give your body and mind time to power down and reboot Take a break from the news cycles and social media and allow your internal body clock to reset
Why is sleep so important right now
Sleep is always important but right now it plays an integral role in your immune system
Eating right proper exercise and adequate sleep all increase your bodys immune system Whereas sleep deprivation weakens the bodys defense system and makes people more vulnerable to contracting illnessesWhat can people do to overcome insomnia disrupted sleep or waking up in the middle of the night
There are many things people can do to get back on track with their sleep Try implementing a few of the following suggestions or lifestyle modifications
Establish a routine Be consistent with your daily rituals Also make sure you wake up and end your day at roughly the same time
Eat a healthy diet Its important to eat a balanced diet and include plenty of fruits vegetables and lean proteins to keep your immune system pumped up and ready to go
Exercise daily Regular physical activity can greatly improve the quality and duration of your sleep It can also help control your stress and anxiety However exercising immediately before bed can stimulate your body so be sure to finish your workout several hours before bed
Limit activities in your bed Its important to establish a positive association that your bed is for sleeping Try to avoid working on your computer watching television making phone calls or even reading Many of these activities can increase alertness making it difficult to fall asleep
Try a calming app If youre feeling overwhelmed stressed or anxious try utilizing a relaxation app during the day to help with any anxiety fear or apprehension Dont be afraid to incorporate some relaxation techniques into your bedtime ritual You can even try engaging the whole household to help establish the new ritual It may help improve everyones sleep habits
Avoid or limit naps Frequent napping can affect the quality of nighttime sleep However if you do enjoy a nap make sure its no longer than 30 minutes
Regulate temperatures Make sure the temperature in your bedroom or home isnt too hot Its been suggested that the optimal bedroom temperature should be between 60 67 degrees Fahrenheit for ideal sleeping conditions
No food or drink right before bed Its best to avoid alcohol and stimulants like caffeine or nicotine The effects of these items could last for hours and cause difficulty initiating sleep or even cause frequent awakenings Also try not to eat large meals or spicy food before retiring for the night These could activate your digestive system causing reflux or heartburn and keep you awake
Be mindful Listen to your body and remember to take time for self care
Should people use medication or more natural remedies
In most cases insomnia is non pharmacological We do not recommend using medication or even utilizing over the counter options to treat or alleviate insomnia Instead we suggest natural avenues and lifestyle changes or modifications help people get back on track with their sleep patterns
If you are struggling with insomnia and disruptive sleep patterns please talk to your primary care provider to see what efforts can be done before turning to medication They can help you make the best and most informed decision for you
Also as we continue to progress through this unprecedented time please follow the guidelines the Centers for Disease Control and Prevention CDC and health officials are recommending to keep you your loved ones and the community safe
Consistent restful sleep
Whether you are trying to turn around chronic problems with sleep or deal with getting a good nights rest I recommend good sleep hygiene Here are some strategies for a 24 hour a day practice
Get up at the same time every day no matter what even when you go to bed later than usual This is especially important now when normal schedules are disrupted
Get exposure to sunlight Take a walk or at least sit outside Exposure to light in the morning even on a cloudy day resets your brain clock Without it your circadian rhythm and sleep wake schedule will be delayed
Limit caffeine after 2 pm
Exercise in the late afternoon or evening but at least four hours before bedtime Cooling down the body after exercising promotes good sleep
At night use the night mode on smartphones and tablets But avoid LED screens and monitors of any kind within one to two hours of bedtime especially nowadays when much of what we are watching is anxiety provoking
Go to bed when youre ready to sleep Try to set a bedtime that will get you seven or eight hours of sleep But if youre not sleepy dont get into bed until you are Dont worry if you wont get seven or eight hours of sleep on any given night That just makes it more difficult to fall asleep You can make up for sleep loss in naps the next day if need be
I suggest trying to set aside 30 minutes earlier in the day for worrying and limiting yourself to that period
For many people that is easier said than done For those who need help Alaska Sleep Clinic has the most telemedicine experience in the state You can call any of our four labs in Anchorage Fairbanks Soldotna and Wasilla to schedule telehealth
