Covid And Sleep: Should You Let Them Rest?

Sleep is an essential pillar of health, and the COVID-19 pandemic has disrupted sleep routines for many people. Infection with COVID-19 has been associated with trouble sleeping, both during and after the infection. This condition is often called coronasomnia and is considered one of the long-COVID or post-COVID effects. So, should you let someone with COVID sleep all day?

Sleep is important for fighting off infection

A regular sleep routine can help to improve sleep quality. This involves adhering to a strict sleep and wake schedule, which over time, will train the body to get better sleep. It is important to choose a new regular time to wake up and go to sleep and stick to it. Disruptions to this routine can confuse the normal circadian rhythm process, making it harder to fall asleep.

Sleep also serves to keep the brain and body in a state of balance. Quality sleep boosts the immune system, reducing the risk of infection, and can improve outcomes for people fighting a virus. On the other hand, poor sleep can weaken this defence and make someone more susceptible to acquiring a virus. Sleep is involved in the regulation of immune cells, which fight off infection. People who are sleep-deprived have an increased risk of contracting a virus when exposed to it.

Additionally, sleep helps to maintain physical health. When we do not get enough sleep, or if our sleep is disrupted, it can negatively impact our diet, physical activity levels, and even blood pressure. Sleep helps us to focus, think clearly, and solve problems. It also helps us maintain our composure when emotions are running high. For those with common chronic illnesses such as diabetes, obesity, high blood pressure, heart disease, or depression, healthy sleep promotes better management of these underlying conditions.

Anxiety and stress can cause sleep difficulties

Sleep is essential for our physical and mental health. However, the Covid-19 pandemic has caused an increase in sleep difficulties due to changes in everyday life, fears about health and safety, financial insecurities, and the constant stream of information and misinformation. These factors can easily lead to heightened anxiety and stress, which are commonly linked to sleep problems.

Anxiety and stress can disrupt our sleep, creating a cycle of sleep deprivation that exacerbates anxiety symptoms. Excessive worry and fear make it challenging to fall asleep and stay asleep through the night. Sleep deprivation, in turn, can worsen anxiety, leading to insomnia and anxiety disorders. This bidirectional relationship means that sleep difficulties and anxiety can feed off each other, creating a self-reinforcing loop.

The “fight or flight" response is a crucial factor in understanding the link between anxiety and sleep. When our brains sense danger or feel anxious, they trigger this stress response, releasing adrenaline, increasing heart rate and blood flow to the muscles, and raising blood glucose levels to prepare the body for action. Additionally, the stress hormone cortisol is released, contributing to feelings of anxiety. This heightened state of arousal can interfere with the release of melatonin, the hormone that signals our body to prepare for sleep, making it more challenging to fall asleep and increasing the likelihood of sleep disruptions.

Anxiety can also lead to changes in daily habits that negatively impact sleep. For example, individuals struggling with anxiety may have less time and energy for exercise, turn to alcohol to relax, or work late into the night due to worries about work-related pressures. These changes in behaviour can further interfere with sleep quality.

Furthermore, brain imaging studies have shown that a lack of sleep increases reactivity to negative events. The amygdala, responsible for activating the "fight or flight" response, becomes more sensitive after a night of restless sleep. As a result, individuals may feel more tense, defensive, and anxious, perpetuating worries about sleep and distorting beliefs about their ability to sleep well in the future.

To break the cycle of anxiety and poor sleep, it is essential to address both conditions. Cognitive-behavioural therapy (CBT) is a recommended treatment for anxiety and insomnia, helping individuals recognise and challenge unhelpful thoughts and behaviours that maintain these conditions. CBT for insomnia emphasizes good "sleep hygiene" practices, such as maintaining a consistent sleep and wake schedule, engaging in daily physical activity, limiting caffeine intake, and creating a relaxing sleep environment. CBT for anxiety focuses on developing "wilful tolerance" by gradually exposing individuals to situations that trigger anxiety.

In addition to CBT, other strategies such as mindfulness, progressive muscle relaxation, and relaxation techniques can help reduce anxiety and improve sleep quality. Seeking professional help is crucial for managing anxiety-related sleep issues, and medications may also be prescribed in some cases.

Excessive screen time can disrupt sleep

Sleep is essential for our physical and mental health, and this is especially true when we are unwell. When we are sick, our body needs more rest to fight off infection and recover. However, getting enough high-quality sleep can be challenging during times of stress and uncertainty, such as during the COVID-19 pandemic.

One factor that can disrupt sleep is excessive screen time. The blue light emitted by electronic devices like smartphones, computers, tablets, and televisions can interfere with our natural sleep-wake cycle, also known as our circadian rhythm. This is because blue light promotes wakefulness by stimulating the brain and suppressing the production of melatonin, the hormone that makes us feel sleepy. To protect your sleep, it is recommended to limit screen time, especially within two hours of bedtime. Creating a calm and screen-free bedroom environment can also help improve sleep quality.

In addition to disrupting our sleep-wake cycle, excessive screen time can also affect our physical and mental health in other ways. It can increase stress and anxiety, cause eye strain and headaches, and contribute to cardiovascular issues, obesity, and insulin resistance. Reducing screen time and replacing it with physical activities or social interactions can help improve overall health and well-being.

• Set a cut-off time for screens: Establish a bedtime routine that involves turning off all electronic devices at least one to two hours before you plan to sleep. This will give your brain a break from the stimulating effects of blue light and allow your body to naturally produce melatonin.
• Create a screen-free bedroom: Make your bed a screen-free zone. Remove televisions, tablets, and laptops from your bedroom, and charge your phone away from your bed. This will help reduce distractions and create a calm environment conducive to sleep.
• Engage in relaxing activities before bed: Instead of scrolling through your phone or watching TV, try reading a book, listening to soothing music, or practicing meditation or deep breathing exercises before bed. These activities can help you unwind and relax, making it easier to fall asleep.
• Prioritize physical activity: Try to incorporate some form of physical activity into your daily routine. Exercise can improve your overall health, reduce stress, and help you earn your sleep. Just be mindful of the type and timing of your workouts, as intense exercise too close to bedtime may make it harder to fall asleep.
• Connect with others: Social interaction and support are important for our mental health. Instead of texting or scrolling through social media, connect with friends or family members offline. Face-to-face conversations or phone calls can provide a sense of connection and help reduce feelings of loneliness or isolation.

Remember, getting enough high-quality sleep is crucial for our health, especially during times of illness or stress. By managing our screen time and creating healthy sleep habits, we can improve our sleep quality and overall well-being.

Sleep aids can cause trouble stopping their use

Sleep is an essential part of staying healthy. It helps to regulate memory, blood pressure, and immune response. However, when sick, the body often demands more sleep as it fights off infection. This is especially true for people with COVID-19, who may experience increased fatigue and a desire to sleep more.

While it is important to get enough sleep when sick, it is also crucial to maintain good sleep habits and a consistent sleep schedule. This is because sleep aids can cause trouble when stopping their use. Sleep aids include both medication and natural remedies. Over-the-counter and prescription sleep aids can cause side effects such as constipation, digestive problems, and worsened snoring and sleep apnea. They can also lead to drug dependency and addiction. Even natural sleep aids, such as melatonin, can cause side effects like nausea, headaches, and daytime sleepiness. Therefore, it is important to consult a doctor or healthcare provider before taking any sleep aids, especially when trying to stop their use.

Additionally, it is worth noting that sleep aids are not always necessary. There are many non-drug therapies that can improve sleep, such as cognitive-behavioral therapy (CBT). CBT can help individuals focus on stressors that keep them awake and teach them skills to fall asleep and stay asleep. Other ways to improve sleep include maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, and engaging in relaxing activities before bed.

Sleep is linked to physical health

Sleep is essential for our physical health and overall well-being. It is as crucial to our survival as food, water, or air, and we spend about a third of our lives asleep. While the exact nature of sleep is still not entirely understood, it is clear that adequate sleep is vital to our physical health.

Sleep allows our bodies and brains to recover, ensuring we feel refreshed and alert when we wake up. It is critical for the body to grow, repair, and rejuvenate itself. Sleep is also vital for memory consolidation, supporting normal immune function, and healing after injury or illness. A good night's sleep can improve our mood, increase our energy and attention, and enhance our overall well-being.

On the other hand, poor sleep or sleep deprivation can negatively impact our physical health. It can lead to weight gain, obesity, high blood pressure, heart attack, stroke, and an increased risk of contracting infections. Sleep deprivation can also impair our immune response, making it more difficult for our bodies to fight off illnesses.

Additionally, the quality and quantity of sleep we get can be affected by our physical health. Physical illnesses, mental health issues, and medications can interfere with our sleep duration and quality. Therefore, it is essential to prioritize sleep and maintain a healthy sleep routine to support our physical health and overall well-being.

• Stick to a consistent sleep schedule by going to bed and waking up at the same time each day.
• Establish a bedtime routine with calming activities, such as reading or listening to soothing music.
• Avoid exposure to blue light from electronic devices at least 30 minutes before bedtime, as it suppresses melatonin production.
• Engage in regular physical exercise, which improves sleep quality and makes falling asleep easier.
• Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.

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