COVID-19 and Sleep: Unraveling Insomnia's Link to the Pandemic

The coronavirus pandemic has disrupted many aspects of our lives, including our sleep. Many people have reported experiencing insomnia, nightmares, and other sleep problems since the outbreak of COVID-19. In this article, we will explore how COVID-19 can affect sleep, what is coronasomnia, and what you can do to improve your sleep quality during these challenging times.

Table of Contents

Are Sleep Problems a Symptom of COVID-19?

Sleep problems are not a direct symptom of COVID-19, but they can be a consequence of the infection or the stress and anxiety caused by the pandemic. Many people who have contracted COVID-19 report having difficulties sleeping during or after their illness, especially if they have long COVID, which is a condition that involves persistent or recurring symptoms for more than four weeks after the initial infection.

Some of the possible reasons why COVID-19 can affect sleep quality are:

  • The neurological effects of COVID-19 on the brain and nervous system, which may disrupt the circadian rhythm, the body's natural sleep-wake cycle, or cause inflammation or damage to the brain regions involved in sleep regulation .
  • The respiratory symptoms of COVID-19, such as coughing, shortness of breath, or low oxygen levels, which may interfere with breathing during sleep or cause sleep apnea, a disorder that involves pauses in breathing during sleep .
  • The psychological impact of COVID-19 on mental health, such as increased stress, anxiety, depression, or post-traumatic stress disorder (PTSD), which may trigger or worsen insomnia, a condition that involves difficulty falling asleep or staying asleep .
  • The lifestyle changes caused by COVID-19, such as working from home, social isolation, reduced physical activity, or altered daily routines, which may affect the sleep hygiene, the habits and practices that promote good sleep quality .

Therefore, it is important to monitor and address any sleep problems that may arise during or after a COVID-19 infection, as they can affect the recovery process and the overall health and well-being of the individual.

The Pandemic and Insomnia: What Is Coronasomnia?

Coronasomnia is a term that has been coined to describe the phenomenon of increased insomnia cases during the COVID-19 pandemic. Insomnia is one of the most common sleep disorders, affecting about 10% of the general population before the pandemic . However, studies have shown that the prevalence of insomnia has risen significantly since the outbreak of COVID-19, reaching up to 40% in some countries .

Insomnia is characterized by difficulty initiating or maintaining sleep, or waking up too early and not being able to fall back asleep. It can also cause daytime impairments such as fatigue, mood disturbances, cognitive problems, or reduced performance at work or school. Insomnia can be acute (lasting less than three months) or chronic (lasting more than three months), and it can have various causes, such as medical conditions, medications, substance use, environmental factors, or psychological factors.

Coronasomnia is mainly attributed to the psychological factors associated with the pandemic, such as fear of infection, uncertainty about the future, grief over losses, social isolation, financial stress, or disruption of normal routines. These factors can increase the levels of stress hormones such as cortisol and adrenaline in the body, which can interfere with the production of melatonin, the hormone that regulates sleep. They can also activate the sympathetic nervous system, which is responsible for the fight-or-flight response, making it harder to relax and fall asleep .

Coronasomnia can have negative consequences for both physical and mental health. Poor sleep quality can impair the immune system and increase the risk of infections and chronic diseases. It can also worsen mood disorders such as depression and anxiety and increase suicidal thoughts and behaviors. Moreover, coronasomnia can affect cognitive functions such as memory, attention, learning, and decision-making and reduce productivity and creativity .

Therefore, it is essential to seek help for coronasomnia if it persists for more than three months or causes significant distress or impairment in daily functioning. There are effective treatments available for insomnia, such as cognitive-behavioral therapy (CBT), medication (under medical supervision), or alternative therapies such as acupuncture or meditation.

The Mechanisms Behind COVID-19 and Sleep Problems

There are several possible mechanisms that can explain how COVID-19 affects sleep quality and quantity. Some of these are:

  • Inflammation. COVID-19 can trigger an inflammatory response in the body, which can affect the brain and disrupt the sleep-wake cycle. Inflammation can also cause pain, fever, and fatigue, which can interfere with sleep.
  • Respiratory distress. COVID-19 can cause respiratory symptoms such as coughing, shortness of breath, and low oxygen levels, which can make it hard to breathe and sleep. Respiratory distress can also increase the risk of sleep apnea, a condition where the airway collapses or becomes blocked during sleep.
  • Neurological complications. COVID-19 can affect the nervous system and cause neurological complications such as headaches, dizziness, loss of smell and taste, and brain fog. These symptoms can impair cognitive function and mood, which can affect sleep quality and duration.
  • Mental health issues. COVID-19 can cause or worsen mental health issues such as anxiety, depression, post-traumatic stress disorder (PTSD), and insomnia. These conditions can make it hard to fall asleep, stay asleep, or get restful sleep. Mental health issues can also affect daytime functioning and well-being.

These mechanisms can interact with each other and create a vicious cycle of poor sleep and poor health. For example, poor sleep can weaken the immune system and make it harder to fight off the virus, while the virus can cause more inflammation and respiratory distress that disrupt sleep. Poor sleep can also worsen mental health issues and vice versa.

Who Are More Likely to Experience Sleep Issues Due to COVID-19?

While anyone can experience sleep problems due to COVID-19, some people may be more vulnerable than others. These include:

  • People who have contracted COVID-19. People who have been infected with the virus may experience acute or chronic sleep problems due to the physical and psychological effects of the illness. Some people may develop long COVID, a condition where symptoms persist for months after the initial infection. Long COVID can cause persistent fatigue, brain fog, insomnia, and other sleep problems.
  • People who have pre-existing medical conditions. People who have underlying medical conditions such as diabetes, heart disease, lung disease, or obesity may have a higher risk of developing severe COVID-19 and experiencing more sleep problems. These conditions can also affect the sleep-wake cycle and cause sleep disorders such as sleep apnea or restless legs syndrome.
  • People who have pre-existing mental health conditions. People who have a history of mental health conditions such as anxiety, depression, PTSD, or insomnia may be more prone to developing or worsening these conditions due to the stress and uncertainty of the pandemic. These conditions can impair sleep quality and quantity and affect daytime functioning and well-being.
  • Healthcare workers and frontline workers. Healthcare workers and frontline workers who are exposed to high levels of stress, trauma, and risk of infection may experience more sleep problems due to the pandemic. These workers may face long hours, irregular schedules, lack of personal protective equipment (PPE), emotional exhaustion, burnout, and moral distress. These factors can affect their physical and mental health and their sleep.

Tips and Strategies to Manage Coronasomnia

If you are struggling with coronasomnia, you are not alone. Many people are experiencing sleep problems due to the pandemic, and there are some steps you can take to improve your sleep quality and quantity. Here are some tips and strategies to manage coronasomnia:

  • Stick to a regular sleep schedule. Going to bed and waking up at the same time every day can help your body and mind establish a healthy sleep rhythm. Try to avoid napping during the day, as this can interfere with your night-time sleep.
  • Practice good sleep hygiene. Make sure your bedroom is comfortable, dark, quiet, and cool. Avoid using electronic devices, such as phones, tablets, or laptops, at least an hour before bedtime, as they can emit blue light that suppresses melatonin, the hormone that regulates your sleep cycle. You can also use relaxation techniques, such as meditation, breathing exercises, or progressive muscle relaxation, to calm your mind and body before bed.
  • Limit your exposure to COVID-19 news and social media. Constantly checking the latest updates on the pandemic can increase your stress and anxiety levels, which can negatively affect your sleep. Try to limit your exposure to COVID-19 news and social media to a specific time of the day, preferably in the morning or afternoon, and avoid doing so close to bedtime. You can also choose reliable sources of information, such as the World Health Organization (WHO) or the Centers for Disease Control and Prevention (CDC), and avoid sensationalized or misleading content.
  • Exercise regularly. Physical activity can have many benefits for your physical and mental health, including improving your sleep quality. Exercise can help you reduce stress, improve your mood, and regulate your circadian rhythm. Aim for at least 150 minutes of moderate-intensity exercise per week, preferably in the morning or afternoon, as exercising too close to bedtime can make it harder to fall asleep.
  • Seek social support. Feeling isolated or lonely can also contribute to coronasomnia. Even if you cannot meet your friends or family in person due to social distancing measures, you can still stay in touch with them through phone calls, video chats, or online platforms. Talking to someone you trust can help you cope with your emotions and feel less alone.

When to Consult a Doctor for Sleep Problems

While some degree of sleep disruption is normal during these challenging times, if you have persistent or severe sleep problems that interfere with your daily functioning, you may have a sleep disorder that requires medical attention. Some signs that you may need to consult a doctor for your sleep problems include:

  • You have trouble falling asleep or staying asleep most nights for more than a month.
  • You experience excessive daytime sleepiness, fatigue, or difficulty concentrating.
  • You snore loudly or gasp for air during sleep.
  • You have frequent nightmares or night terrors.
  • You have restless legs syndrome or periodic limb movement disorder.
  • You have other medical conditions that may affect your sleep, such as chronic pain, depression, anxiety, or heart disease.

If you have any of these symptoms, you should talk to your doctor about your sleep problems and possible treatment options. Your doctor may refer you to a sleep specialist who can perform a comprehensive evaluation of your sleep and diagnose any underlying sleep disorders. Depending on your diagnosis, you may benefit from treatments such as cognitive-behavioral therapy for insomnia (CBT-I), medication, or positive airway pressure (PAP) therapy.

Frequently Asked Questions

What is the best treatment for Can COVID-19 Cause Insomnia and Sleep Problems?

The best treatment for COVID-19 related insomnia and sleep problems depends on the cause and severity of the condition. For mild to moderate cases of coronasomnia, lifestyle changes such as improving sleep hygiene, exercising regularly, limiting exposure to COVID-19 news and social media, and seeking social support may be enough to restore normal sleep patterns. For more severe or chronic cases of insomnia or other sleep disorders, such as obstructive sleep apnea (OSA), restless legs syndrome (RLS), or narcolepsy, medical intervention may be necessary. Some of the possible treatments include cognitive-behavioral therapy for insomnia (CBT-I), medication, or positive airway pressure (PAP) therapy. Consult your doctor if you have persistent or severe sleep problems that affect your daily functioning.

How long does stress induced insomnia last?

Stress induced insomnia, also known as acute insomnia, is a temporary condition that occurs when a person experiences a stressful event or situation, such as the COVID-19 pandemic. Stress induced insomnia can last from a few days to a few weeks, depending on the severity and duration of the stressor. However, some people may develop chronic insomnia, which is a long-term condition that persists for more than three months, even after the stressor is resolved. Chronic insomnia can have negative effects on physical and mental health, such as increased risk of cardiovascular disease, diabetes, depression, and anxiety.

To prevent stress induced insomnia from becoming chronic, it is important to address the underlying causes of stress and adopt healthy sleep habits. Some strategies to cope with stress and improve sleep quality include:

  • Seeking professional help or counseling if the stressor is overwhelming or traumatic.
  • Practicing relaxation techniques, such as deep breathing, meditation, yoga, or progressive muscle relaxation, before bedtime or whenever feeling stressed.
  • Maintaining a regular sleep schedule, going to bed and waking up at the same time every day.
  • Creating a comfortable and quiet sleep environment, avoiding noise, light, and temperature extremes.
  • Avoiding caffeine, alcohol, nicotine, and other stimulants that can interfere with sleep quality.
  • Limiting screen time and exposure to blue light before bedtime, as they can suppress melatonin production and disrupt the circadian rhythm.
  • Engaging in physical activity during the day, but not too close to bedtime, as it can boost mood and energy levels.
  • Following a healthy diet that provides adequate nutrients and avoids heavy or spicy meals before bedtime.

How to sleep during COVID?

Sleeping during COVID can be challenging for many people due to the changes in lifestyle, routines, and environment caused by the pandemic. However, getting enough quality sleep is essential for maintaining a strong immune system and coping with stress. Therefore, it is important to follow some tips and strategies to improve sleep hygiene and promote restful sleep during COVID. Some of these tips include:

  • Keeping a consistent sleep schedule, even on weekends and holidays.
  • Establishing a relaxing bedtime routine that helps unwind and prepare for sleep.
  • Avoiding naps during the day, especially in the late afternoon or evening, as they can reduce sleep drive and make it harder to fall asleep at night.
  • Limiting exposure to news and social media that can trigger anxiety or negative emotions before bedtime.
  • Staying connected with family and friends through phone calls or video chats, but not too close to bedtime, as they can provide social support and reduce loneliness.
  • Seeking help from a doctor or a sleep specialist if experiencing persistent or severe sleep problems that interfere with daily functioning.

You may be interested in these articles:

Effective REM Sleep Behavior Disorder Treatment

Drugs That Cause REM Sleep Behavior Disorder

Polyphasic Sleep Schedule

Convenient Home Sleep Apnea Tests

Sleep Apnea Tests

Can Sleep Apnea Be Cured Naturally?

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