Ashwin Lewis
Sleep quality has been a concern for many people during the COVID-19 pandemic. A variety of issues can cause sleep problems, and an analysis across countries found that around 52% of people with COVID-19 experienced sleep disruptions. Symptoms such as fever, pain, and shortness of breath can make it difficult to sleep. Additionally, pre-existing sleep problems may increase the risk of contracting COVID-19. On the other hand, healthy sleep habits before infection have been linked to a lower risk of developing long COVID. So, is it better to sleep propped up with COVID? Propping yourself up or sleeping on your side may help if you're feeling short of breath, and this position can also aid in the drainage of mucus and saliva.
| Characteristics | Values |
|---|---|
| Sleep position | Sleeping on your side with your head propped up on a pillow |
| Benefits | Allows for better drainage of mucus and saliva |
| Other tips | Blackout curtains, sleep mask, exercise, healthy diet, manage stress, keep a sleep diary, wind down before bed, avoid napping |
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What You'll Learn
- Propping yourself up or sleeping on your side may help with shortness of breath
- Sleep is when your body repairs itself and strengthens your immune system
- Pre-existing sleep issues may increase susceptibility to COVID-19
- COVID-19 can cause sleep issues such as insomnia and nightmares
- Exercise, exposure to natural light, and reducing screen time may improve sleep
Propping yourself up or sleeping on your side may help with shortness of breath
If you're experiencing shortness of breath due to COVID-19, propping yourself up with pillows or sleeping on your side may help. This position can aid in the drainage of mucus and saliva, making it easier to breathe and reducing the risk of aspiration. It can also alleviate the feeling of breathlessness and help you get a better night's sleep.
COVID-19 can cause a range of symptoms, including cough, fever, pain, and shortness of breath, all of which can disrupt sleep. Sleep is crucial for recovery, as it is when your body repairs itself and your immune system strengthens. Therefore, it is essential to take steps to improve your sleep during a COVID-19 infection.
In addition to propping yourself up or sleeping on your side, there are other strategies you can try to improve your sleep while battling COVID-19. These include:
- Reducing light exposure in your bedroom by using blackout curtains or a sleep mask.
- Engaging in physical activity during the day, such as walking, dancing, yoga, or light exercise.
- Cutting down on screen time before bed, especially avoiding stressful news or "doomscrolling."
- Establishing a sleep routine and maintaining a regular sleep schedule, even on weekends or non-work days.
- Prioritizing natural light exposure during the day, aiming for at least 30 minutes, preferably in the morning, to promote healthier sleep at night.
It is also important to consult with a doctor or sleep specialist if you are experiencing persistent sleep problems, as they can help identify the underlying causes and provide personalized advice or treatments.
Additionally, it is worth noting that pre-existing sleep problems may increase the risk of contracting COVID-19, and healthy sleep habits may lower the risk of developing long COVID. Therefore, prioritizing sleep health is crucial not only for recovery but also for overall well-being and resilience against the virus.
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Sleep is when your body repairs itself and strengthens your immune system
COVID-19 can cause sleep issues, with around 52% of infected people experiencing sleep disruptions. Symptoms such as fever, headache, muscle aches, and a heavy cold can make it difficult to get a good night's rest. In addition, the stress and anxiety surrounding the pandemic can also impact sleep quality. Therefore, it is crucial to prioritize sleep when recovering from COVID-19.
To improve sleep during a COVID-19 infection, it may be helpful to sleep propped up or on your side. This position aids in the drainage of mucus and saliva and can provide relief if you're feeling short of breath. Creating a comfortable sleep environment is also important. Keep your bedroom cool and use blackout curtains or an eye mask to block out light. Reducing screen time before bed can help, as the blue light from electronic devices inhibits melatonin production, disrupting your sleep.
Establishing a sleep routine can promote a stable sleep-wake schedule. Aim for consistency by going to bed and waking up at the same time each day. Engage in physical activity during the day, but avoid vigorous exercise close to bedtime. Managing stress through deep breathing exercises, a new hobby, or other stress-reducing techniques can also improve sleep quality.
Additionally, focusing on a healthy diet and maintaining a healthy weight can contribute to better sleep. Keeping a sleep diary to track your sleep patterns and factors affecting your rest can help identify areas for improvement. By implementing these strategies, you can improve your sleep quality, allowing your body to repair itself and strengthen its immune system during a COVID-19 infection.
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Pre-existing sleep issues may increase susceptibility to COVID-19
Sleep disturbances, though common in the general population, are often overlooked as a risk factor for COVID-19. Accumulating research demonstrates that sleep disruption is a prevalent feature of COVID-19, and there is a high rate of pre-existing sleep problems in COVID-19 patients.
A recent cross-sectional study showed that up to 60% of patients reported sleep problems and had been taking sleeping pills over the past 12 months. This indicates a high rate of pre-existing sleep problems in COVID-19 patients and a possible role of poor sleep in the susceptibility to COVID-19. Another study found that the prevalence of sleep disturbance was 18.4–84.7% in healthcare workers and 17.65–81% in the general population.
The uncertainties and fears associated with the pandemic, along with the societal consequences of mass lockdown, may have led to sleep disturbances and psychological burdens for many people. Moreover, specific symptoms of COVID-19, such as pain, shortness of breath, and a cough, can also interfere with sleep.
In subgroup analyses, the association between pre-existing sleep disturbances and greater susceptibility to COVID-19 was higher in younger adults (under 60 years old) than in older adults. Men with sleep disturbances had a higher risk of COVID-19 mortality than women with sleep disturbances.
Overall, the compromised immune function and persistent inflammatory state associated with sleep disturbances may explain the higher risk of susceptibility and severity of COVID-19 observed in patients with pre-existing sleep issues. Early intervention for sleep disturbances could help mitigate the adverse effects of COVID-19.
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COVID-19 can cause sleep issues such as insomnia and nightmares
Sleep is essential for the body to repair itself and strengthen its immune system. However, COVID-19 can cause sleep issues, such as insomnia and nightmares, through various mechanisms. Firstly, the physical discomforts associated with COVID-19, such as cough, fever, pain, and dyspnea, can disrupt sleep. Additionally, the adverse effects of medications used to treat COVID-19 can also interfere with sleep. Furthermore, the pandemic and the resulting quarantine and isolation have led to increased stress, anxiety, and psychological issues, which are known triggers of insomnia.
Several studies have confirmed the negative impact of the COVID-19 pandemic on sleep quality. A Chinese study found that more than one-third of participants experienced impaired sleep quality during the pandemic. Similarly, Italian and Australian studies reported that approximately half of the participants had worsened sleep during lockdown. In another study from China, 20% of participants spent more than an hour awake in bed, indicative of insomnia. Furthermore, 29.5% of 370 Chinese COVID-19 survivors experienced sleep disturbances during their recovery, while 30.6% of 734 survivors from Bangali reported insomnia, disturbed sleep, and nightmares. Notably, a French study found that 30.8% of COVID-19 survivors still suffered from sleep issues 110 days after being discharged, highlighting the potential long-term impact of COVID-19 on sleep.
The relationship between COVID-19 and sleep is complex and bidirectional. While COVID-19 can cause sleep issues, pre-existing sleep problems may also increase susceptibility to the virus. Additionally, sleep deprivation can weaken the immune system, making it harder to fight off infections like COVID-19. Therefore, addressing sleep issues during and after COVID-19 is crucial for overall health and recovery.
To improve sleep during COVID-19 infection, it is recommended to manage symptoms such as cough and difficulty breathing, as these can interfere with sleep. Establishing a sleep routine, maintaining a regular sleep schedule, and prioritizing natural light exposure during the day can promote healthier sleep. Additionally, physical activity and exercise are linked to better sleep and can help reduce stress levels. For those struggling with insomnia, early interventions, such as cognitive behavioural therapy (CBT-I) and non-pharmacological approaches, may be beneficial. However, for persistent or severe sleep issues, it is important to consult a doctor or sleep specialist for personalized advice and treatment.
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Exercise, exposure to natural light, and reducing screen time may improve sleep
While sleeping propped up may alleviate symptoms of COVID-19, such as congestion, it is also important to consider other factors that can improve sleep while recovering from the virus. Exercise, exposure to natural light, and reducing screen time can all contribute to better sleep.
Exercise not only benefits the body and mind but also improves sleep quality. Research suggests that moderate aerobic exercise increases slow-wave sleep, which refers to the deep sleep phase when the brain and body rejuvenate. Additionally, exercise stabilizes mood and aids natural transition to sleep by decompressing the mind. While the optimal time of day for exercise may vary for individuals, engaging in at least 30 minutes of moderate aerobic exercise can improve sleep quality.
Exposure to natural light also influences sleep. Daylight, particularly outdoors, can advance sleep timing to earlier hours, increase sleep duration, and improve sleep quality. Spending time outdoors in natural daylight can advance sleep by approximately 30 minutes for each additional hour spent outside. However, it is worth noting that artificial light in the evening or at night may negatively impact sleep by altering the body's circadian rhythms.
Reducing screen time before bed can also improve sleep. The use of screen-based devices before bedtime has been associated with shorter total sleep time and delayed sleep onset in numerous studies. Limiting screen time and turning off electronic devices in the evening can help improve sleep quality.
In summary, exercise, exposure to natural light, and reducing screen time are all strategies that can enhance sleep. These approaches are particularly relevant when dealing with sleep disruptions caused by COVID-19 or other illnesses. By incorporating physical activity, spending time outdoors in natural light, and minimizing screen time, individuals can improve their sleep quality and overall well-being.
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Frequently asked questions
Propping yourself up or sleeping on your side may help if you are feeling short of breath. This position also allows for better drainage of mucus and saliva.
Insomnia, nightmares, and disturbed sleep are common sleep issues reported by COVID-19 survivors. Sleep issues may also overlap with symptoms of depression, anxiety, and PTSD.
Physical discomforts such as cough, fever, pain, and dyspnea can interfere with sleep. Adverse medication effects, such as the use of corticosteroids and sedatives, can also disrupt sleep in COVID-19 patients.
Prioritize getting enough sleep, as it helps your body repair itself and strengthens your immune system. Establish a sleep routine, minimize screen time, and engage in physical activity. Consult a doctor if sleep issues persist.
Yes, pre-existing sleep disturbance may increase susceptibility to COVID-19. Additionally, COVID-19 can cause physical symptoms such as cough and fever, which can further disrupt sleep.
