Over the past year, the coronavirus pandemic has been passionately debated around the world, in the news, on social media, among friends and family, etc. So much so that it has led some people to feel anxious and worried, even desperate about the situation. future. This hopelessness has seeped into their normal life, making it difficult for them to function and even sleep at night!
This is coronasomnia, and in this article, we discuss everything about it.
Dr. Anshu Punjabi, consultant pulmonologist and sleep medicine expert at Fortis Hospital, Mulund says this condition is an increased risk of insomnia, causing people to wake up in a panic during the wee hours of the morning. “Although experts call it ‘coronasomnia’, a condition caused by the stress induced by the pandemic, keep in mind that it is not the virus that is causing it, but the circumstances,” says the doctor.
In March 2020, the International Institute of Sleep Sciences (IISS) in Mumbai conducted a randomized study of 150 people. The research reported that between 25 and 30 percent suffered from non-restorative sleep patterns. Another study carried out in the month of May 2020 by the main psychiatrists and neurologists in the country revealed that the blockade of COVID-19 was associated with changes in the sleep schedule and in the quantity and quality of nighttime sleep.
“These changes are mainly associated with high rates of emotional symptoms.”
So how does stress affect sleep?
With everything that is happening right now, people are more vulnerable. “When you lose sleep, your emotions can feel more intense. Their ability to regulate emotions can also be diminished, so existing stressors become more stressful and the ability to calm down further deteriorates, ”explains Dr. Punjabi.
Some factors that currently affect people are:
* Worry about job loss.
* Stress from financial instability
* Fear of the virus
* Limited or no work-life balance
* Constant concern for improving immunity and health.
* Altered sleep schedules
The doctor suggests some ways to cope with the coronasomnia:
1. Have a routine: Make sure you have a regular schedule for work, meals, exercise, and sleep. Wake up at the same time each morning to help stabilize your circadian rhythm. Even if you work from home, shower and get dressed.
2. Have a break time: Allot half an hour before bedtime as rest time. Listen to soft music if it helps calm your mind. Keep lighting dim. Do a non-stimulating activity, like listening to music, doing crossword puzzles, or reading a book. Deep breathing exercises are excellent. Change the bedding once a week.
3. Keep mobile phone or laptop away: There is evidence that blue light from electronic devices can affect your circadian rhythm, keeping you wide awake when you are supposed to feel tired. Stay away from cell phones and laptops. Avoid surfing the net just before bedtime.
4. No caffeine before bed: The caffeine in tea and coffee can stay in the body for up to eight hours. Many people think that green tea helps, but that is not true. Alcohol does the same to your body.
5. Have an interval between meals and bedtime: It is good to have an interval between meals and bedtime. It allows your body to digest food before sleeping.
6. Don’t look at the clock: Set an alarm and then turn the clock and sleep. Watching the minutes go by can become an additional stressor.