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Have you ever heard of something called coronasomnia? This is the phenomenon that’s affecting people all over the world as they experience insomnia linked to the stress of the Covid-19 pandemic.
- In the UK, an August 2020 study from the University of Southampton showed that the number of people experiencing insomnia rose from 16.7% to 25%.
- In China, insomnia rates rose from 14.6% to 20% during the peak of the lockdown.
- In Greece, nearly 40% of respondents in a May study were shown to have insomnia.
- The word “insomnia” was Googled more in 2020 than it had ever been before
In other words, more of us are now insomniacs and with the pandemic well into its second year, the extended MCO has rocked our daily routines, erased work-life boundaries and brought ongoing uncertainty into our lives – with disastrous consequences for sleep.
Here are a few ways you can fight back against coronasomnia
1) Sleep at the same time every night
Sticking to a routine makes it easier for you to fall asleep because it allows your body’s internal clock to get accustomed to your bedtime.
Some of us have regular sleep routines during the week because of work and then stay up on weekends to watch your favourite movies or catch up on things you couldn’t do during the week. However, this makes it harder for your body to fall back into a routine on Sunday night.
So pick a bedtime and stick to it as much as possible. Life will always interfere with our plans but the more consistent you are the easier it will be to fall asleep every night ⏱️
2) Develop a bedtime routine
A bedtime routine is a set of activities that you do every night before sleeping. When you perform the same routine every night, our brain quickly learns to associate these activities with bedtime.
The exact routines can vary but they usually include activities that calm both your mind and body.
Here are a few things you can try for your own routine :
Set a gentle alarm ⏰
This works as a reminder to start getting ready for yourbedtime routine at the same time every night.
Turn off your electronic devices
Blue light from phones, TVs, and smart devices reduces the body’s natural melatonin levels which prevents you from sleeping.
Listen to a bedtime playlist
Studies have shown that listening to music can help to encourage sleep and improve sleep quality.
Practice meditation or yoga ♀️
Relaxation techniques help to alleviate the stress that has been accumulating throughout the day and allows your mind to start winding down.
Have a warm drink before bed
Most people find this soothing and the simple act of making a drink can also act as a distraction from other more stressful thoughts – just remember to make sure it’s alcohol and caffeine free!
Creating a bedtime routine is easy and enjoyable – so choose what works for you and stick to it every night.
3) Get enough exercise during the day ♀️
Working out is great for your mind and body – and it also helps you get a
good night’s sleep. Exercise can be beneficial for sleep in many ways including the fact that it just physically tires you out.
But timing is important as exercising too close to bedtime may actually keep some people up. If this happens, all you need to do is adjust your exercise schedule and find a time that works best for you.
We hope these simple tips will help you and your loved ones sleep better every night
Remember to stay home, stay safe, and let’s beat coronasomnia together!
