F. Diane Barth L.C.S.W.
Off the Couch
Sleep
7 Ways to Get to Sleep, Stay Asleep, and Get Back to Sleep
Part 2: Experts offer suggestions for dealing with pandemic-induced insomnia.
Posted May 01, 2021
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THE BASICS
Why Is Sleep Important?
Find a sleep therapist near me
There’s a special name for insomnia that has appeared around the world in the past nine months: “coronasomnia.” As Alon Avidan, a neurologist who directs the UCLA Sleep Disorders Center, said in an interview for the Washington Post, “With covid-19, we recognize that there is now an epidemic of sleep problems.”
In my previous post on this topic, I talked about my journey to find out what experts are saying about covid-19 and how to deal with it. However, I wanted to touch on exactly one thing, and that is the research that is showing that the COVID-19 pandemic is having a major impact on people’s sleep habits. Over 60 percent of people are now having trouble falling asleep, staying asleep, or staying asleep. Dr. Ashley Blount, a leading global sleep specialist, stated, “It is likely that the COVID-19 pandemic has led to a general decrease in sleep quality, with impacts on sleep, sleep, and overall health” (Blount et al., 2020).
According to one recent study, people who were already having problems with their sleep when they got sick were 267 percent more likely to have them during the pandemic. Additionally, there has been a 26 percent increase in people who have tried to sleep with their eyes open during the pandemic. This makes them feel their eyes are open and allow them to relax, which is critical for sleeping well.
If you are having trouble falling asleep, and you are able to do so, it is important to set several goals. The first is to have a regular wake-up time. Although this may be difficult for you to do now in the pandemic, it is possible to have your routine in place so that you set a realistic and achievable time for your routine.
Set aside time to practice catching your breath, which is essential for getting back into bed in the morning. Following a contagious wave can help you to stay rested and help prevent you from becoming lethargic.
The second goal is to de-stress. There are some things that are specifically difficult during the pandemic, and they should not be neglected in lieu of other needs. Set a gentle activity such as taking a walk, seeing a therapist, doctor, or volunteer what could be called a self-care activity.
The third and fourth goals are to be aware and to be aware of the serotonergic system and what interactions it has with it. There are several, such as the feeling of shutdown, the fear of uneasiness, and the slow sensation of cooling.
The sixth and seventh goal is to understand your internal and external environment. Know your body, its needs, and your thoughts. When you feel Safe and Sound, the panic button kicks in.
The seventh and eighth goal is to understand your social environment and how it reflects your internal state of being. Who you are and what is happening within you is reflected in the way your friends, your family, your work, your dreams, and your favorite books.
The last five minutes or so of your day or hours or days are up to you. Whatever works for you, go with it. No matter what your panic button is, remember it.
References
Emmons, R. (2003). Do you have a panic button? https://www.psychologytoday.com/us/blog/sense-and-sensitivity/200311/do-you-have-a-panic-button
Larson, E. (2019, December 23). 5 reasons we shouldn't be sad. Psychology Today. https://www.psychologytoday.com/us/blog/sense-and-sensitivity/201912/5-reasons-we-shouldn-t-be-happy
Larson, E. (December 4). 8 ways to explain why you should be happy as a non-hypothesized Christmas consumer. https://www.psychologytoday.