COVID INSOMNIA

Even mild cases of COVID-19 can leave a lasting impact, and one of the most common complaints is insomnia. Studies show that about 76% of people with mild COVID experience sleep disturbances, with 23% experiencing severe insomnia (Source: Frontiers in Public Health).

This can be frustrating and debilitating, but the good news is there are steps you can take to reclaim your sleep and feel your best.

Understanding the Link Between COVID and Insomnia…

While the exact reasons are still being explored, several factors might contribute to COVID-induced insomnia (Source: Frontiers in Public Health):

  • Direct impact on the brain: The virus might affect the areas responsible for sleep-wake regulation.
  • Inflammation: COVID can trigger inflammation throughout the body, including the brain, disrupting sleep patterns.
  • Psychological stress: The anxiety and uncertainty surrounding the illness can contribute to sleep problems.
  • Disrupted routines: Illness and recovery can throw off your sleep schedule, making it harder to fall asleep and stay asleep.
  • Underlying conditions: Preexisting chronic conditions and mental health issues like depression or anxiety can increase the risk of insomnia after COVID.

Taking Charge of Your Sleep:

If you're struggling with sleep after COVID, don't despair! There are many things you can do to improve your sleep quality:

Simple Lifestyle Changes:

  • Create a relaxing bedtime routine: Wind down with calming activities like reading, taking a warm bath, or listening to soothing music before bed (Source: Harvard Medical School).
  • Establish a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends (Source: Mayo Clinic).
  • Make your bedroom sleep-friendly: Ensure darkness, quiet, and a cool temperature (Source: National Sleep Foundation).
  • Limit screen time before bed: The blue light emitted by electronic devices can interfere with sleep (Source: Sleep Foundation).
  • Exercise regularly: But avoid strenuous activity close to bedtime (Source: Mayo Clinic).
  • Relaxation techniques: Consider practicing mindfulness meditation or deep breathing exercises before bed (Source: American Academy of Sleep Medicine).
  • Optimize your diet: Limit caffeine and alcohol intake, especially in the afternoon and evening (Source: Sleep Foundation).

Seeking Additional Support:

If these self-care measures don't improve your sleep after a few weeks, consider seeking professional help:

  • Talk to your doctor: They can rule out any underlying medical conditions and recommend further treatment options.
  • Consider cognitive behavioral therapy for insomnia (CBT-I): This evidence-based therapy is highly effective in treating chronic insomnia (Source: American Academy of Sleep Medicine).
  • Explore over-the-counter sleep aids: Melatonin or other natural sleep aids might offer temporary relief, but consult your doctor before using them (Source: Mayo Clinic).

Expert Insights:

  • Dr. Michael Bruce, Director of the Sleep Disorders Center at Mayo Clinic, emphasizes the importance of establishing a consistent sleep schedule and creating a relaxing bedtime routine (Source: Mayo Clinic).
  • Dr. Matthew Walker, author of "Why We Sleep," highlights the importance of prioritizing sleep for overall health and well-being (Source: Why We Sleep).
  • Dr. Andrew Weil recommends relaxation techniques like yoga and meditation to promote better sleep (Source: DrWeil.com).
  • "Cognitive behavioral therapy for insomnia (CBT-I) can be very effective in treating chronic insomnia," adds Dr. Charles Czeisler, Director of the Sleep and Circadian Disorders Program at Brigham and Women's Hospital. "This therapy teaches you how to identify and change negative thoughts and behaviors that contribute to sleep problems."

 

Remember: You're not alone in this. Many people experience insomnia after COVID, but with the right approach, you can improve your sleep quality and feel more rested and energized.

5 Key Takeaways for Living Longer:

  • Don't ignore insomnia after COVID. Seek help if self-care measures don't improve your sleep.
  • Establish a consistent sleep schedule and create a relaxing bedtime routine.
  • Limit screen time before bed and avoid caffeine and alcohol in the evening.
  • Consider cognitive behavioral therapy for insomnia (CBT-I) if needed.
  • Prioritize sleep for your overall health and well-being.
Back to blog