Daytime Sleepiness: A Common Covid Symptom Explained

Sleep is an essential part of staying healthy, and it is completely normal to feel tired and sleep more than usual when you are sick. COVID-19 can cause sleep problems, with around 52% of people with the virus experiencing sleep issues. These sleep issues can be caused by the virus itself, the medication used to treat it, or the stress and anxiety caused by the pandemic. It is important to get enough sleep to allow your body to recover and strengthen your immune system.

Sleep difficulties and insomnia are common symptoms of long COVID

Sleep problems occur in people who are hospitalized with severe COVID, as well as in people whose symptoms do not require hospitalization. In one large study, sleep difficulties were more common in people who were never hospitalized. A COVID-19 infection can cause long-term sleep problems in several ways, including the development of chronic insomnia, mental health problems, changes to sleep architecture, circadian rhythm disruption, and the impact of other symptoms such as pain and shortness of breath.

The NHS recommends that if you cannot get to sleep within half an hour of going to bed, you should get up and relax in another room until you feel tired again. They also suggest that a 30-minute 'power nap' during the day can help with fatigue, without affecting your nighttime sleep, as long as it's not too late in the day.

If you have recovered from COVID-19 and are dealing with ongoing sleep issues, it is important to consult with your physician. Sleep plays a vital role in a person's health, and these sleep issues can be treated.

COVID-19 can cause short- and long-term sleep problems

There are many reasons why your sleep might change after having COVID-19. Firstly, the medication used to treat COVID-19 can affect your sleep. Secondly, your brain needs natural daylight to make you feel sleepy, and being ill in bed at home or in the hospital might mean you are not getting enough natural daylight. Thirdly, individuals with long COVID may have persistent problems, such as pain and tinnitus, which make it difficult to sleep. Moreover, you may experience fatigue, which means feeling tired all the time. As a result, you might take naps during the day, which can affect your sleep or stop you from getting a good night's sleep.

It is normal to feel worried after having COVID-19, but this can also affect your sleep. If you are experiencing sleep difficulties, there are several strategies you can try to improve your sleep:

• Keep a sleep diary to track information about sleep timing, quality, and factors that influence your nightly rest.
• Reestablish routines and put new ones in place to help fill your day with cues to promote a stable sleep-wake schedule.
• Plan for better sleep by setting aside enough time each night for sufficient sleep and keeping a regular sleep schedule.
• Prioritize natural light, as exposure to natural light during the day promotes healthier sleep at night.
• Stay physically active, as daily exercise is linked to better sleep.
• Find ways to unwind before bedtime, such as meditating, doing light stretching, or writing down negative thoughts in a journal.
• Cut back on caffeine, as it can have lasting stimulant effects that interfere with sleep.
• Minimize evening alcohol consumption, as it can cause sleepiness and reduce sleep quality.
• Create a healthy sleep setting by reducing excess noise and light, using a quality mattress and pillow, and setting a comfortable temperature.

If you are a parent, you might be wondering if it is normal for your sick child to sleep all day. Children who are sick are often less active and become easily tired, needing extra rest. They take extra naps and sleep longer hours for many days. As long as your child is alert when awake, extra sleeping is normal.

Sleep is fundamental for a well-functioning immune system

The importance of sleep for a healthy immune system is evident in the fact that people who are sleep-deprived have an increased risk of contracting a virus when exposed to it. Sleep deprivation can also compromise physical health, impacting eating patterns, exercise levels, blood pressure, and immune response.

The COVID-19 pandemic has disrupted the sleep patterns of many people, with around 52% of people with COVID-19 experiencing sleep problems. The stress and anxiety caused by the pandemic, changes in daily routines, social isolation, and constant exposure to negative news headlines have all contributed to sleep difficulties.

Additionally, the medication used to treat COVID-19 can affect sleep. The illness itself can cause fatigue, leading to daytime napping, which can further disrupt the sleep-wake cycle.

To improve sleep during and after COVID-19, it is important to maintain a consistent sleep schedule, limit caffeine and alcohol intake, and engage in relaxing activities before bed. Regular exercise, a healthy diet, and reducing screen time can also promote better sleep.

By prioritising sleep, individuals can support their immune system and improve their overall health and well-being during the pandemic.

The pandemic has negatively impacted people's emotional health and sleep

The COVID-19 pandemic has negatively impacted people's emotional health and sleep. A study conducted by the Sleep Cycle app in collaboration with Harvard Medical School found that teens and young adults had the worst sleep quality and reported the highest rate of feelings of depression during the pandemic. Women were twice as likely to report taking longer to fall asleep than men. Globally, 37% of survey respondents reported having higher sleep latency, and 45% reported heightened anxiety.

The pandemic has also affected the sleep of healthcare providers (HCPs). A study on Jordanian HCPs found that 16.5% were at high risk for clinical insomnia, with 31% in the onset group and 39% in the one-year group. HCPs also reported high levels of burnout, with a third reporting at least one or more burnout symptoms. The study found that younger HCPs, lower monthly income, and higher ISI and SDS scores were risk factors for burnout in both groups.

The pandemic has also widened sleep deprivation disparities, with women with young children, those who have experienced COVID-19 infection, and Black, Asian, and minority ethnic communities experiencing a heightened risk of sleep loss. These disparities may adversely affect their mental and physical health.

Promoting good sleep hygiene and providing psychological interventions are necessary to mitigate the impact of the pandemic on people's emotional health and sleep.

There are strategies to support better sleep, such as keeping a sleep diary and improving sleep hygiene

Strategies to support better sleep include keeping a sleep diary and improving sleep hygiene.

A sleep diary is a tool for improving your sleep, especially in relation to building your sleep drive. It helps you track your sleep patterns and improvements over time. You can record your sleep each morning and start a new sleep diary each week. A sleep diary can also help you identify factors that might be helping or hurting your sleep.

Sleep hygiene refers to both your sleep environment and behaviour. It includes setting a strict sleep schedule, following a bedtime routine, forming healthy habits, and optimising your bedroom for sleep. Here are some tips to improve your sleep hygiene:

• Set a fixed wake-up time and prioritise sleep.
• Make gradual adjustments to your sleep schedule if needed.
• Keep naps short and limited to the early afternoon.
• Follow a nightly routine that includes relaxing activities such as soft music, light stretching, reading, or relaxation exercises.
• Dim your lights before bed as bright lights can hinder melatonin production.
• Unplug from electronic devices at least 30 minutes before bed as they cause mental stimulation and generate blue light that may decrease melatonin production.
• Test methods of relaxation such as meditation, mindfulness, and paced breathing.
• Optimise your bedroom by using a comfortable mattress and pillow, using comfortable bedding, setting a cool temperature, blocking out light with curtains or an eye mask, and drowning out noise with earplugs or a white noise machine.

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