Evie Summers
Sleep issues are a common symptom of Long COVID, which is a collection of symptoms that last three months or longer after your first COVID symptoms. These symptoms can include insomnia, chronic fatigue, daytime drowsiness, and impaired sleep. To improve sleep quality after COVID, it is recommended to cut down on alcohol and caffeine, limit screen time, and create a relaxing sleep environment with essential oils and a cool temperature. Regular exercise and physical activity can also help relax the body and improve sleep.
| Characteristics | Values |
|---|---|
| Alcohol | Avoid alcohol as it can lead to fragmented, poor-quality sleep |
| Caffeine | Avoid caffeine after midday as it can make it more difficult to fall asleep |
| Napping | Avoid napping after 2 pm and limit naps to less than 20 minutes |
| Screen time | Avoid TV, tablets, and phones before bed as the blue light emitted from screens reduces melatonin production |
| Temperature | Keep the bedroom cool |
| Light | Keep the bedroom dark |
| Sound | Use a white noise machine or app to block out any noise |
| Aromatherapy | Use essential oils such as lavender, chamomile, and clary sage to promote relaxation |
| Exercise | Engage in physical exercise to reduce stress and relax the body |
| Sleep environment | Create a sleep environment by lying down in a different part of the home and doing something boring |
| Sleep habits | Commit to new sleep habits such as improving air quality with plants |
| Self-talk | Practice kind self-talk to improve overall well-being |
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What You'll Learn
Avoid caffeine and alcohol
Sleep is an essential human need, and it can be difficult to get a good night's rest after recovering from COVID-19. Here are some tips to improve your sleep quality by avoiding caffeine and alcohol:
Avoid Caffeine
Caffeine is a stimulant that can make it challenging to fall asleep. It achieves this by inactivating receptors for adenosine, a chemical in the brain that acts like a hypnotic and gradually builds up in the blood throughout the day. After approximately 12 to 15 hours of being awake, adenosine levels signal to the brain that it is time for sleep. Caffeine disrupts this process, making it harder to fall asleep and achieve sufficient rest. To mitigate this, try switching to decaffeinated drinks after midday, as the effects of caffeine can linger in your system for several hours.
Avoid Alcohol
Alcohol is not an effective solution for sleep problems. While it may initially make you drowsy, it disrupts healthy sleep by reducing the time spent in rapid eye movement (REM) sleep, the deepest and most restorative part of the sleep cycle. Even if you sleep through the night after drinking, you will likely feel tired and lethargic the next day due to the decreased duration of REM sleep. Additionally, alcohol can lead to fragmented, poor-quality sleep, leaving you feeling unrested. By cutting out alcohol, you increase the chances of better sleep and also improve your overall health in other areas.
Create a Conducive Environment for Sleep
Factors such as temperature, light, and sound play a significant role in creating a bedroom that promotes sleep. Keep the temperature slightly cool and ensure any light sources, such as electronic screens or windows, are blocked or turned off. If necessary, use a white noise machine or app to block outdoor or nearby noises. Creating a calm and relaxing environment with essential oils such as lavender, chamomile, or clary sage may also promote better sleep.
Practice Kind Self-Talk
Speaking to yourself with kindness and compassion can improve your overall well-being. Listen to your inner voice and be mindful of the thoughts and words you use when addressing yourself. This can help create a positive mindset that supports better sleep.
Engage in Physical Activity
Simple physical activities such as a brisk walk, online exercise videos, or playing with children or pets can help relax your body and prepare it for sleep. Regular and increased physical exercise can also be a part of a treatment strategy for conditions like sleep apnea, which can develop after COVID-19.
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Exercise during the day
Start by finding an exercise that you enjoy and can see yourself doing regularly. This could be as simple as taking a brisk walk around the neighbourhood, following an online exercise video, or playing with children or pets in the backyard. Swimming is another great option, as it's a full-body workout that can be easily adjusted to your fitness level. If you're just starting out, aim for a small amount of activity and gradually increase the duration and intensity of your workouts.
For those with Long COVID, it's important to be mindful of your body's limitations. Post-exertional malaise (PEM) is a common symptom, characterised by a worsening of symptoms after mild exertion. If you experience PEM, you may find it challenging to exercise. However, a complete lack of exercise can lead to cardiovascular and muscular deconditioning, making movement even harder. Instead, try to integrate physical activity into your daily life within the limits of your energy envelope.
Regular exercise has been shown to lower the risk of Long COVID and reduce the severity of symptoms. This may be due to the positive effects of exercise on cardiorespiratory fitness and the immune system. Increased cardiorespiratory fitness, or how well your heart and lungs function, can help mitigate some of the respiratory symptoms associated with Long COVID. Additionally, exercise can boost your immune system, potentially reducing the risk of infection and improving your body's ability to fight off the virus.
Overall, exercising during the day can be a safe and effective way to improve your sleep after COVID. Start slowly and listen to your body, gradually increasing your activity level over time. By incorporating exercise into your daily routine, you can improve your sleep quality and overall health.
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Reduce screen time before bed
Sleep issues are common after COVID-19, with many people experiencing insomnia, chronic fatigue, daytime drowsiness, and other symptoms. To improve sleep quality, it is essential to reduce screen time before bed. Here are some tips to help you achieve that:
Firstly, it is crucial to understand the impact of screen time on sleep. Blue light emitted by electronic devices reduces the production of melatonin, a hormone that regulates your sleep cycle. This disruption to your body's natural circadian rhythm can result in poorer sleep quality and insufficient sleep. The bright light from screens can confuse your brain, as our neural circuitry is similar to that of our ancestors, whose lives and activities were governed by the sun. Therefore, exposure to bright light close to bedtime can negatively affect your sleep.
To reduce screen time before bed, create a separation between your devices and your sleep environment. Set your phone to "Do Not Disturb" mode or leave it outside your bedroom to avoid the temptation of checking it. If you find yourself endlessly scrolling, pause and ask yourself if you truly want to be on that app at that moment. Breaking the habit loop can help you reduce mindless screen time.
Engaging in emotionally charged content before bed can also impact your sleep. Doomscrolling and consuming stimulating content can keep your brain in a state of heightened alertness, making it challenging to relax and fall asleep. Avoid such content 30 to 60 minutes before bedtime to give your mind a chance to wind down. Instead, opt for enjoyable, relaxing activities that are not too stimulating, such as reading a book or listening to calming music.
Additionally, establish a bedtime routine that does not involve screens. Incorporate gentle exercises, such as a leisurely walk or light stretching, to help your body prepare for sleep. Make your bedroom more comfortable by adjusting the temperature and reducing light and sound distractions. These simple changes can significantly improve your sleep quality.
By following these tips, you can effectively reduce your screen time before bed, which will contribute to better sleep after COVID-19. Remember, small behavioral changes to your bedtime routine can make a significant difference in helping you achieve a good night's rest.
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Create a cool, dark, quiet bedroom
Sleep issues are a common symptom of long COVID, with many people experiencing insomnia, chronic fatigue, daytime drowsiness, and frequent waking during the night. To improve your sleep quality, it is important to create a cool, dark, and quiet bedroom environment. Here are some tips to achieve that:
Keep your bedroom cool: Maintaining a slightly cool temperature in your bedroom can promote better sleep. A cool environment can help you feel more comfortable and relaxed, aiding in falling asleep and staying asleep throughout the night.
Block out light: Ensure that any light sources are eliminated or blocked off. Close the curtains or blinds to prevent external light from entering the room. You can also use blackout curtains or eye masks to block out light completely.
Minimize noise: Create a quiet environment by addressing any sources of noise. If you are disturbed by noise from outdoors or a nearby room, consider using a white noise machine or playing white noise from an app to help mask the disturbing sounds.
In addition to the above, there are other general tips for improving sleep quality, such as regular physical exercise, reducing screen time before bed, limiting caffeine and alcohol intake, and practising kind self-talk.
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Seek treatment for sleep apnea
Obstructive sleep apnea (OSA) occurs when an individual's breathing is repeatedly interrupted during sleep due to an airway blockage, often caused by the back of the tongue. This can happen up to 80 to 120 times per hour, with each episode potentially lasting a long time. Each time breathing ceases, there is an increase in heart rate and blood pressure, and a critical drop in the body's oxygen levels. Sleep apnea can severely disrupt your sleep, impacting your physical and mental health, and may even reduce your life expectancy if left untreated.
If you are experiencing sleep apnea after COVID, it is important to seek treatment. A healthcare provider will recommend different treatment options based on the type of sleep apnea and its severity. Mild or moderate sleep apnea can be treated with oral appliances that are registered with the FDA. Other non-invasive treatment methods include the use of nasal resistors, oropharynx exercises, positional therapy, and continuous positive airway pressure (CPAP) machines. Lifestyle modifications may also be recommended, such as regular and increased physical exercise, weight reduction, and avoiding alcohol and sedative drugs before sleep.
It is essential to comply with your sleep apnea treatment plan to effectively manage the condition and improve your health. Follow-up visits with your healthcare provider are crucial to ensure your treatments are working as intended. If you have any questions, concerns, or issues with your treatment plan, be sure to let your provider know. They are there to help and can work with you to adjust your treatment plan as needed.
In addition to medical treatments, you can make some environmental adjustments to improve your sleep quality. Keep your bedroom slightly cool and block out any light coming into the room. If necessary, use a white noise machine or app to block out any disruptive noises. Reducing anxiety can also help with sleep, so consider taking a break from screens and COVID-related media coverage before bed.
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Frequently asked questions
There are several ways to improve your sleep quality after recovering from COVID-19. Firstly, it is important to manage any symptoms of Long COVID, which can include insomnia, chronic fatigue, and impaired sleep. To improve your sleep hygiene, you can try exercising during the day, limiting caffeine and alcohol consumption, and creating a cool, dark and quiet environment in your bedroom.
Long COVID is a collection of symptoms that last three months or longer after your initial COVID-19 symptoms. It can cause insomnia, fatigue, and impaired sleep, among other symptoms. Research is ongoing to understand the causes of Long COVID, but it is believed that it affects the same systems in your body as Obstructive Sleep Apnea (OSA), which can be caused or exacerbated by COVID-19.
Alcohol can disrupt healthy sleep by reducing the time spent in REM sleep, which is the deepest part of the sleep cycle. While alcohol may make you drowsy, it can lead to fragmented, poor-quality sleep and increase your risk of developing or exacerbating sleep disorders.
