Sleep disturbances in the face of the coronavirus crisis: what to do?

The global pandemic that arose as a result of the expansion of the coronavirus is giving rise, in many homes, to appearance of psychological problems to which a large part of the population does not know how react. Sleep disturbances are part of those common forms of discomfort during the pandemic which, fortunately, can be managed if a series of measures are adopted.

Therefore, throughout this article we will see what are the characteristics of the problems when it comes to sleeping well during the crisis. COVID-19, and what we can do about these to return to leading a physically and mentally healthy life, in which there is no lack of quality or quantity of rest.

• Related article: "The 7 main sleep disorders"

How does the coronavirus pandemic affect sleep quality?

This is a summary of the common problems that appear in a context such as the global pandemic and the weeks of confinement at home due to coronavirus.

1. A sudden change in habits

The simple act of suddenly adopting new lifestyle habits can throw our sleep schedule completely off course.

. For example, fathers and mothers who have to care for their children throughout the day may miss moments of free time for themselves, and in some cases they can only afford to have it after 11 at night; time when they normally went to sleep.

2. The anxiety

The coronavirus crisis is a bomb of anxiety for many people, both because of its implications in terms of health risk and in terms of to its impact on the economy, without forgetting the fact that it leads to the suspension of a series of basic freedoms to prevent the wave of infections.

And we must not forget that anxiety is, ultimately, excessive activation of the nervous system, which becomes very sensitive to any stimulus in the environment that may be associated with threats and risks, as well as a greater predisposition to focus attention on recurring thoughts and obsessive All of this makes it more difficult to fall asleep and enjoy quality rest.

• You may be interested: "What is anxiety: how to recognize it and what to do"

3. Abnormal exposure to light

Exposing ourselves to sunlight is more important than it seems. Not only does it help us process vitamin D, but it also allows our "biological clock" to adjust to the phase of the day in which we are thanks to the release of a substance that our body secretes and that depends on the light that reaches us: melatonin.

That is why in some cases it is a problem that we must stay at home much longer than normal: this implies, in some homes, we will have less help from the Sun when it comes to regulating our state of activation. Since many people will be exposing themselves much more to artificial light than to sunlight, and this can be present regardless of the time of day, the body You will lose references to rely on to know when you should start expending energy, and it is more likely that at 12 at night you will still be very tired. activated.

4. Sleep disturbances due to substance use

These have been very hard weeks for those who were already carrying a predisposition to consume addictive substances, given that several factors associated with the abuse of substances such as alcohol or alcohol come together. cannabis: relative social isolation, sedentary habits, alteration of lifestyle habits and exposure to sources of stress (news about the pandemic and its implications on health and the economy).

In addition, many people are losing their jobs, as we have seen, and these types of vulnerable situations open the door for some people develop very harmful coping strategies, such as the consumption of alcoholic beverages when faced with psychological discomfort. feel. The entry of these chemical substances into the nervous system is capable of greatly modifying sleep schedules, and also makes people sleep worse, which further degrades the physical and mental state of those who suffer from these issues.

Tips to sleep well during the COVID-19 crisis

These are some basic tips to combat sleep disturbances caused by the coronavirus pandemic.

1. Do moderate exercise

It is important that even if you cannot leave the house, you do some exercise to the extent that your physical capacity allows. To do this, you don't even have to leave a room: you can do aerobics, burpees, a stationary bike, etc. The important thing is that this exercise does not consist of performing a few movements using a lot of force, but rather that corresponds more to aerobic type exercise.

2. Take advantage of natural light

As we have seen, natural light is very important to make our body adapt to the phase of the day we are in. Thus, stay close to windows and sunniest terraces, and try not to expose yourself too much to bright artificial light when bedtime approaches.

3. Has a very specific schedule

It is not worth keeping in mind that at such a time you have to be doing such an activity: create a clear schedule with all the necessary details, and hang it in a visible place. This will help you resist the urge to postpone your responsibilities and it will be easier for your daily life to be organized.

4. Eat well and avoid addictive substances

If your health is bad, the quality of your sleep will worsen., and at the same time it will be easier for you to fall into disorganized rest patterns, exposing yourself more to fatigue and the feeling of sleep at times when it should not be there.

Therefore, make sure you are getting all the vitamins and macronutrients you need, and stay away from substances with potential addictive, since at the end of the day the main characteristic of these is that they interact with your brain, making it work in a certain way. anomalous

5. Seek professional help

We must not forget that psychologists continue working even during the weeks of confinement, given that many of us offer online assistance services via video call. In some cases, this will be a necessary step both to be able to recover good quality of sleep and to be able to manage the rest of the psychological and coexistence problems that may arise in times of the coronavirus crisis.

If you are interested in having my help, or reading about the services I offer, go to this page, where you will find information about me and my contact information.

Bibliographic references:

• Dew, M. TO. et al. (2003). Healthy older adults' sleep predicts all-cause mortality at 4 to 19 years of follow-up. Psychosomatic Medicine, 65: pp. 63 - 73.
• Reyes, B.M.; Velázquez-Panigua, M. and Prieto-Gómez, B. (2009). Melatonin and neuropathologies. Rev. Fac. Med. UNAM, 52(3). Center for Genomic Sciences. Faculty of Medicine, UNAM.
• Subirana, S. R., & Adell, M. À. M. (2014). Treatment of nocturnal agitation and insomnia in the elderly. FMC-Continuing Medical Training in Primary Care, 21(2): pp. 104 - 112.