COVID-19 and Sleep Habits

Are we sleeping differently during this pandemic?

What a time we are living in. Our world changed practically overnight, and it remains to be seen when it will go back to normal, not to mention what normal will look like as this crisis passes. Anyone who is battling this awful virus, or who has a loved one who is, it is taking over their life. And for the heartbreaking thousands of people around the world who have lost their lives and for all those who lost them, the ravage of this pandemic is permanent.

Keeping ourselves and our families safe and healthy is pretty much everyone’s number one priority right now. Around the world, people are sheltering in place, self-isolating, self-quarantining, and social distancing.

Some of us have lost good, long-term jobs that have been yanked out from under us. Companies that have been in business for decades are shutting their doors for good. Making ends meet and worry over how to keep financially afloat are suddenly very real issues in a world where just weeks ago our economy was booming and abundant.

In other words, life is just really, really different right now.

Nearly every aspect of our daily existence has been shifted for the duration. We’re at home way more than usual. Lot’s of together time. In some ways, this is a great opportunity to connect with our loved ones. But there also may be some additional tensions and conflicts that arise as we compete for computer time, screen time, bathrooms and snacks.

The way we work, go to school, shop, eat, and entertain ourselves is unrecognizable. If someone had told us at the beginning of 2020 that we’d be living like this in March and April, we would have laughed.

With all these adjustments we’re making, there is another part of life that’s being affected. Our sleep.

Are We Sleeping More or Less During COVID-19?

Speaking of how we looked at the world a few months ago, many of us would have fantasized about having the extra time we now have. Time to catch up on our reading or binge-watch the shows we’ve been wanting to see. Time to finish home projects, clean, organize. Time to cook dishes and bake yummy treats we’re normally too tired to make after our busy days.

And the big one. Time to sleep more.

Yep, we would have dreamed about all this. Trouble is, the fantasy didn’t include the illness, stress, anxiety and disruption we are now enduring. This isn’t the staycation we always hoped for.

So, what does all this mean for our sleep? It probably depends upon your circumstances.

If you’re stuck at home alone, you may be sleeping more – even lots more. When we’re bored or lonely or even stressed, sleeping can be a way to pass the time and escape from worry. You may find yourself going to bed earlier or napping during the day. This may be the most sleep you’ve gotten since you were a kid! Hopefully the extra sleep you’re getting is good, restorative sleep. But there’s a chance it’s disrupting your schedule and making you feel lethargic and blue.

If you’re sheltering in place with your family while trying to keep up with working from home and keeping your kids caught up on their schoolwork, you may feel like you’re even busier than usual. Telecommuting under normal circumstances can be a real boost to productivity, but when your spouse and kids are in the house too – and making noise and demanding attention, you may have to struggle to keep up with everything. You may find that your work hours extend late into the night so you can get it all done.

The laundry may be all caught up and the kitchen may be spotless, but that report may be harder to get done on time. You know what I mean. Sleep may be last on your list. You may be running on fumes and feeling even more tired and frustrated.

Sleepless Over Worry

Stress. Anxiety. Worry. Whatever you call it, it can be a sleep killer. It’s tough to fall asleep when you’re scared for the health of a family member, a friend, or even yourself. You may be worried for someone who has COVID-19, or any other condition right now. You may be concerned about you or someone you love contracting the virus. Uneasy about whether to go out and shop or not. And if you do, should you wear a mask? Should you take your kids to the park? Will they encounter other kids who don’t observe proper social distancing?

Your kids might be scared about what’s going on. They’re confused about all the sudden changes and afraid they’ll get sick or that you will. They miss their friends from school and activities. And it may be disrupting their ability to sleep too.

Then there’s the worry over money. Job security, pay cuts, furloughs. Mortgage and rent payments, insurance, car trouble, appliance breakdowns. Even little things that normally are just inconveniences or minor challenges become huge issues.

If those or other concerns are whirling around your head, it can be nearly impossible to fall asleep. And even more frustrating can be when you do fall asleep but wake up worrying in the night and can’t let it go.

I’m not telling you anything you don’t already know and may already be experiencing. But what’s the answer?

Making Sleep a Priority During a Crisis

There are some things you can do right now to help yourself and your family cope.

• As we talked about last month, getting enough sleep is one of the ways we can make sure our immune system functions well. Try to keep your sleep routine as normal as possible, while erring on getting a little more than usual. Keep reminding yourself when you’re worrying that sleep will help you stay healthy and will keep you sharp during the day when you need to be creative and solve challenges.

• Do your best to relax your mind by doing things that are pleasurable and calming. Possibilities are meditating, deep breathing, taking a hot shower or bath, listening to music or journaling. Anything that makes you feel good and helps ramp down any anxiety you may be experiencing is helpful.

• If taking a nap helps you or your kids and doesn’t disrupt your nighttime sleep, go ahead and indulge. Just be mindful of whether napping makes it harder to go to sleep or stay asleep at night. If so, your naps may be too long or too late in the day.

• Since we’re home more, many of us are cooking and eating (and drinking) more than usual. Eating or drinking too late in the day, or too heavily, could affect your ability to sleep well, so try to keep everything in moderation, and not late into the night.

Remember that, as difficult as this time is, you’re not alone, and that this situation won’t last forever. People around the world are working incredibly hard to develop solutions for the health and economic ramifications this virus is causing.

Stay safe and healthy!

While many of us are successfully staying isolated to a great extent, others are part of the hard-working force that is keeping the rest of us cared for, fed, supplied, assisted, protected and otherwise served. To those people who put themselves at risk every day, THANK YOU!