These days, if we’re not careful and we unwittingly catch COVID-19, it can manifest itself as either simple flu or, it could rapidly worsen over time and cause serious health consequences, or worse – death. That alone is enough to put a heavy toll on our mental health and disrupt our usual sleeping patterns by causing covid insomnia.
In fact, in a recent January 2021 sleep study designed “to capture the acute impact of the pandemic on sleep and psychological symptoms”, researchers were able to conclude (and not surprisingly) that:
So, if you are currently experiencing sleep problems because of the pandemic, you are not alone. As our way of helping you cope, this article offers comprehensive, expert-backed guidelines to help you sleep better in the time of COVID-19.
Disclaimer: This article is solely for informational purposes. Immediately seek professional help if you are experiencing any severe sleep health issues.
Key Points
- Coronasomnia is a global sleep deprivation phenomenon that is affecting millions during this pandemic.
- While sleep deprivation is prevalent during this time of uncertainty, experts still urge everyone to catch the recommended amount of sleep as well as getting the right treatment if you are experiencing prolonged issues related to mental health and sleep health.
- Sleep resources, hotlines, and support groups are available for anyone who needs assistance.
A Deeper Look Into Why Sleep Is Elusive During COVID-19
Sleep disorders have existed long before the first COVID-19 infection. However, since the spread of the virus, these issues have evidently worsened. Researchers have found that people who did not previously experience any sleep problems developed them either during the start of the pandemic or those that actually contracted COVID-19 and are now recovering. This section delves deeper into some new research and information that offers insights as to why sleep is escaping our grasp in these difficult times.
What is Covid Insomnia?
You may or may not have heard of it, but when you do – it just makes sense. In a nutshell, “Covidsomnia” is the combination of “covid + insomnia” or, other people may refer to it as “Coronasomnia”.
It’s not clear which sleep neurologist exactly coined the term for this phenomenon but, it’s also not difficult to imagine why the term came up in the first place. Sleeplessness seems to be a common condition that the world is facing.
In the year 2020, there were a recorded 2.77 million Google searches for “insomnia”, according to a sleep study published in November 2020 by the American Academy of Sleep Medicine. It’s not just Americans either, it’s a global phenomenon that’s affecting millions.
Here is a glimpse at some recent international sleep statistics that suggest the prevalence of Coronasomnia:
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UK
Results from a study done by the University of Southampton in August of 2020 showed an increase of people experiencing insomnia from one in six to one in four particularly showing a rise in sleep problems that include mothers, frontline workers, and the Black/Asian/Minority/Ethnic or BAME group. -
China
In the country where the virus reportedly originated from, it's no surprise that during its peak lockdown period, Chinese research showed that insomnia rates rose from 14.6% to 20%. -
Italy & Greece
In the early months of 2020, a study on clinical insomnia in Italy was observed to grow at an "alarming prevalence". In the early months of 2020, Italy was one of the hardest-hit countries by COVID-19. In Greece, another country with high reports of COVID-19 positive cases, 40% of respondents who participated in a related sleep health study confirmed that they are experiencing insomnia.
Similar reports from almost all parts of the world show the same results: people are sleeping less and less during COVID-19. You can find exact statistics published by The Lancet here.
Who is more prone to Covid Insomnia?
Adjusting to life during a global pandemic has unfortunately made specific groups of people more prone to Coronasomnia than others. New information emerged towards the end of 2020 regarding a recovering group of Coronavirus survivors termed “long-haulers” because weeks or even months after they’ve been confirmed negative of COVID-19, they are still experiencing lingering symptoms including insomnia and sleep problems. We talk about it briefly here.
The Phenomena of Sleep Problems for Coronavirus “Long-Haulers”
According to a survey of almost 1,500 Coronavirus survivors in Survivors Corps, a Facebook Group of about 100k members created specifically as an online support group for COVID-19 long-haulers, about 16% reported issues with sleeping. One survey reportedly responded, “It felt like drowning” when trying to describe trying to fall asleep while recovering from COVID-19.
Dr. Meir Kryger, professor and sleep researcher at the Yale School of Medicine, said he’s seen recovering COVID-19 patients who have developed several types of sleep-related issues. According to Dr. Kryger, some long-haulers experience severe insomnia due to actual fear of sleeping due to being afraid of something worse happening to them – such as waking up with more severe symptoms of COVID-19 or worse, not waking up at all. He also reports that one of his patients developed depression and suicidal tendencies after his bout with COVID-19 due to the fear of dying in his sleep.
Because it has been found that the COVID-19 virus impacts most of the important functions of our body such as the nervous system, heart, the brain, kidneys, and the vascular system, Dr. Kryger notes that, “I think what they have is a problem in the way their brain is controlling their breathing during sleep. In those patients, the virus has interfered with the normal control of breathing.”
Dr. Kryger’s observation suggests that this might be why some long-haulers’ fear sleeping; thus developing insomnia and other symptoms including:
- Gasping for air while trying to fall asleep
- Waking up with shortness of breath and low blood oxygen levels
- Abnormalities found in their central nervous system hence causing breathing issues
- Brain fog, fatigue, weakness, and unexplained sleepiness during the daytime
To date, Dr. Kryger and other sleep experts such as himself, still do not have all the definite answers as to the how’s and why’s of these COVID-19 sleep disorders and their symptoms. In the case of brain fog, for example, Dr. Kryger says, “We don’t know whether the brain fog is there because there’s something that has been damaged in the nervous system. Or do they have a sleep disorder where they’re not sleeping as much and therefore the brain fog is really a manifestation of severe sleepiness?”
For the moment, these are the suggested treatments:
- For symptoms related to central sleep apnea, a CPAP machine could be used to open up the airways and help control breathing
- For symptoms related to psychological issues, therapy and counseling are recommended.
Aside from long-haulers, other groups are also greatly affected by sleep-related issues:
- Frontline medical workers
- Frontline essential workers
- Working mothers who are faced with the new responsibilities of homeschooling their kids
- The elderly and people who have pre-existing medical conditions they are generally more prone to COVID-19
- Suspected COVID-19 patients in quarantine
- People are unable to or have difficulty making their home due to travel bans and restrictions
- People are caring for loved ones who are positive for COVID-19
- People who have lost jobs, businesses, or homes due to the economic repercussions of COVID-19
- Teachers and educators who have to cope with online school programs
Do you belong to any of the above? If you do, then the information we’ve included only tells you that you’re not alone. To find help and support, scroll down to the bottom of this article see some suggested COVID-19 resources, hotlines, and support groups.
Is anyone actually sleeping better these days?
Actually – yes. It’s also good to note that there are also some sectors of society that are sleeping better than they did before COVID-19. For example, some employees who usually need to travel 1 to 2 hours to get to work are now finding themselves able to cope better with working from home. The extra 2 hours they needed for commuting is now something they can use towards more sleep.
Also, recent studies show a rise in successful online businesses or “homepreneurs”. Usually locally-owned, many stay-at-home parents and individuals are now finding creative ways to earn money all in the comforts and safety of their own homes.
Most come from hectic corporate backgrounds and, with the onslaught of COVID-19, have had to slow down and find safer, more lucrative ways of earning more. While it’s certainly not easy knowing that you’re earning more while many more people suffer, it does help to sleep better at night knowing you are at least financially secure.
What’s The Connection Between Sleep & Mental Health?
Your mental health and the quality of your sleep are closely linked. To put it simply, if you lack sleep, this can cause mental health problems and, conversely, if you have any existing mental health issues, sleep disorders are common side effects. As an example, anyone who suffers from severe anxiety or depression often also develops insomnia, hypersomnia, or other sleep disorders as a side effect.
What happens when you’re sleep-deprived?
If you deprive your body of sleep, your mind and body simply cannot function properly. Science-backed evidence shows that you can suffer from the following if you’re not getting enough sleep:
- Trouble concentrating
- Trouble thinking clearly
- Issues with memory
- Mood outbursts and mood swings
- Weight gain
- High blood pressure
- Diabetes
- Heart disease
- Low sex drive
- Weakened immunity
In the time of COVID-19, it’s even more important to keep yourself active, alert, and healthy. Unfortunately, even with all the information saying how important sleep is, many people still continually suffer from sleep disorders. Have a look at these recent numbers:
- In a typical psychiatric clinic, an estimated 50% to 80% experience chronic sleep problems.
- Approximately 10% to 18% of the US population experience chronic sleep problems.
- In the US, around 70% of its citizens experience a lack of sleep at least one night every month.
- Another 11% of Americans say that they have an insufficient amount of sleep every night.
- An estimated number of 50 to 70 million US citizens, in varying socioeconomic classes, experience sleep-related issues.
- There are more than 70 types of sleep disorders.
So, if you’re simply tired of taking another ineffective sleeping pill or bingeing on the latest Netflix show only to get a couple of hours of sleep, then it might be time to do something different.
Let’s take a closer look at the main reasons for COVIDsomnia. We’ve also included some helpful guidelines with the goal of helping you sleep better.
Top Causes & Remedies for Sleep Problems During COVID-19
Reason #1: Worry and Anxiety
Worry is one of the leading causes of mental health issues and one of the most natural reasons why people are sleeping less during the pandemic. In fact, the simple act of worrying, if left unchecked, can lead to more serious mental health problems.
How do worry and anxiety cause COVIDsomnia?
People naturally fear for their and their family’s sake in the sense that they do not want to catch the virus and infect those surrounding them. Other worries are also economically-related especially for those who have lost jobs and their usual means of income. They take these worries with them to sleep and re-think worst-case scenarios.
Experts often say that insomnia is like a beast that feeds itself: your worries are causing you not to get enough sleep, and because you’re worried that you’re not getting enough sleep, you then become sleepless worrying about your own lack of sleep.
Yeah, it’s a vicious cycle.
What can you do?
Even as we give this advice to you, we first need to tell you to tread lightly on worry and anxiety treatments especially in the form of medication as these can sometimes be addictive or have other more serious side effects if misused.
The first thing we suggest for you to try is the simplest things. Oftentimes, these can be an easy balm to a worried, anxious heart:
- Read a book
- Start a journal
- Talk to a friend
- Cook or bake for yourself or for a friend
- Pray (if you’re religious)
- Take a walk
- Try a new hobby
- Listen to music
- Dance in your living room (a la Grey’s Anatomy’s Meredith Grey and Christina Yang)
- Try yoga
- Enroll in an art class
- Try “rage therapy”
If the above (or something similar) does not work out, then it’s time to bring in the big guns. Schedule an appointment with a sleep neurologist or sleep therapist and follow the prescribed treatment.
Reason #2: Self-Isolation
Worry, anxiety, and isolation are a disastrous combination. Being isolated for long periods at a time can be detrimental for the body and the mind. On top of that, isolation only worsens the effects of any worries that you might have.
Self-isolation during COVID-19 is caused by many factors – from self-quarantine to travel restrictions, it’s understandable that many people have grown sleepless with worry.
How does self-isolation cause COVIDsomnia?
Being self-isolated means that you are restricted from being with friends and loved ones. It means your usual routines and schedules are disrupted. And oftentimes, it means you are unable to go out of your home (or isolation facility) for the simplest activities such as going on walks, exercising, or simply to get something you need from a store.
Because of excessive time indoors, you are more likely to use electronic devices even more and take more naps during the day. As a result, your body clock is disrupted and you are unable to fall asleep at night
What can you do?
As much as possible, get some sunlight. This is true even if you’re in isolation or not.
According to Daniel A. Barone, MD, FAASM, FAAN, associate medical director of the Weill Cornell Center for Sleep Medicine, “Sunlight is our biggest zeitgeber—literally ‘time giver,’ If people aren’t leaving their homes because of fear of COVID-19, if they’re not going to work as they once did, then they aren’t getting that daily exposure to sunlight in the morning. That can disrupt their internal clock.”
Next, try to follow a consistent routine, every day. Fill your time with productive activities like work, exercise, working on a hobby, etc. You can use a free habit tracking tools and apps that you can easily search for using your smartphone.
If you do want to take generic sleeping pills – follow the dosage advice on the label. Never misuse these types of pills. We actually talk more about that in the next section.
If you feel that your insomnia is progressing to something that needs further treatment, consult your doctor immediately and wait for the right prescription before attempting to try other types of medication.
Try alternative, herbal approaches such as medical cannabis as a sleep aid, for example. You can also try melatonin supplements and calming teas like chamomile tea. WebMD shares more natural sleep aids for you to try.
Reason #3: Misuse of Sleep Medications
While there are long-term treatments for chronic insomnia, people who did not previously have any sleep health issues before COVID-19 often turn to quick, over-the-counter sleep medication without consulting a doctor.
Sleep supplements are generally just advised for irregular and fleeting bouts of insomnia and usually not prescribed for more than 2 weeks. Misusing these sleep-promoting medications can lead to disastrous results.
How does misuse of sleep medications cause COVIDsomnia?
Abusing or misusing sleep meds can cause many side effects, that in turn, may keep you up with worry or discomfort at night:
- Drowsiness during daytime
- Mild to drastic change in appetite
- Nausea
- Headache
- Heartburn
- Weird, vivid dreams or nightmares that can jolt you awake at odd hours of the night
- Difficulty paying attention or remembering things
- Mental impairment the next day
What can you do?
The answer to this is simple – never misuse sleep meds! Always get the right prescription and talk to your doctor if you feel that you need sleeping pills. Our body’s physiological needs are different and what may work for others, may not work for you.
More importantly, you may overuse sleep meds and you may feel the side effects listed above. So, the best thing to do here is consult your primary care physician first. You can also research your local hospital’s website and see if they offer telehealth services so you can consult with a doctor from home.
Reason #4: Depression
Depression is more than simply experiencing sadness. According to this article in 2020, depression cases in the US tripled. Clearly, the COVD-19 pandemic only intensified symptoms of depression. On top of that, the article also says that this is especially true for those that are having financial worries.
Other than the feeling of constant sadness, other symptoms of depression include:
- Changes in mood, such as irritability, anger, restlessness, anxiousness, and aggressiveness.
- Changes in sexual desire, such as a decrease in sexual interest and performance.
- Changes in physicality, such as digestive problems, fatigue, headache, pains.
- Changes in emotional well-being, such as feeling hopeless, sad, or empty.
- Changes in sleep patterns, such as restless sleep, not sleeping, insomnia, and excessive sleep.
- Changes in cognitive abilities, such as delayed responses when communicating with someone, inability to focus, and difficulty in finishing tasks.
- Changes in behavior, such as using drugs, having suicidal thoughts, loss of interest and pleasure in daily activities, excessive drinking, and getting tired easily.
How does depression cause COVIDsomnia?
In the same way that worry and anxiety affect sleep, depression and its symptoms can cause a person many restless and sleepless nights. In fact, sleep issues are oftentimes side effects of depression: insomnia, oversleeping, or waking up too early.
With the ongoing pandemic, it’s understandable that individuals diagnosed with mild to severe depression will find their condition worsen if they do not take any further treatment to help them sleep better.
What can you do?
Coping with depression has always been a tough road for many individuals. As with most causes of sleep issues, it’s best to start with small, simple steps:
- Follow a consistent routine. Even if it’s as small as maybe making sure you’re taking a shower every day at the same time or making sure you find the time for low-impact exercises at the same time in the afternoons, routine always helps.
- Join an exercise club. Even with the pandemic raging on, running and walking clubs are still meeting up safely at regular schedules. Try exploring an activity called “parkrun” which are free community running events that are usually scheduled weekly. Check out more info here.
- Get the support you need. Whether it’s from your therapist, friends, family or a support group, getting the right support is vital for anyone who has depression.
- Go natural. Try yoga or alternative treatments to depression. A lot of people swear by it.
- Set goals. Goal-setting is an important tool for coping. And no, it doesn’t have to be big goals. Just start with small, attainable goals that can help you feel a sense of achievement.
If the above does not work, then you can consult your healthcare provider for antidepressants or a stronger form of sleep medication.
Finally, let’s not sugarcoat it – depression itself oftentimes brings thoughts of doom and suicide. In turn, sleeplessness can fuel thoughts of despair. If you or anyone you know is suffering from suicidal thoughts, please know that you can get help. Remember, we’d rather listen to your story rather than hear about your death.
We recommend for you to call the National Suicide Prevention Lifeline for 24/7, free and confidential support.
1-800-273-8255
Reason #5: Stress
There’s nothing that draws out extreme stress more than facing the unknown. And that’s exactly what the Novel Coronavirus is – an unknown, unpredictable disease that, until today, is still continuously mutating.
Even with the new vaccines being developed, we still don’t really know precisely how to stop this disease. More importantly, the question that’s lingering in everyone’s mind – when will this be over? As of this writing, no one really has the answer.
That’s just what’s so stressful about this whole thing. Everything is new and uncertain.
How does stress cause COVIDsomnia?
As already mentioned, uncertainty and fear of the unknown stresses out lots of people and gives them lots of sleepless nights. But to be more specific about it, COVID-19 has brought about not just uncertainty, in general, but real, day-to-day reasons for stress that can cause most of us to lose a lot of sleep at night, including:
- Economic uncertainty that brings about a host of financial worries
- Some are on the brink of homelessness (or are already homeless)
- Difficulty with “new normal” day-to-day living such as studying from home or working from home
- Restriction of movement due to self-isolation or travel bans
What can you do?
If you’re feeling more stressed than usual, then it’s time to slow down a bit. Your stress can just cause a domino effect of mental health disorders and worsen any sleep issues you might already be experiencing.
Here are some practical ideas for combatting stress during COVID-19:
- Where possible, schedule some time to go out and enjoy nature. It does not necessarily have to be in a crowded place but taking a hike up a nature trail or going on a walk alone or with friends and loved ones - any reason to just enjoy the outdoors would be great.
- Keep a “count your blessings” diary or journal. These days, blessings are precious and feel hard to come by. By writing them down, they seem more real and, the best part? You can come back and read them later.
- Keep in touch with friends and family. Even through Facetime or Zoom, any kind of meaningful contact with loved ones can ease your stress and help you sleep a little better. If you live closer to loved ones and it’s fairly safe to visit, then go right ahead. Of course, always remember to follow your local and state social distancing protocols.
- Map out places in your area that are safe to visit or go to. As much as COVID-19 is widespread, there are still lots of beautiful places for you to safely visit and enjoy. The key things to remember are to make sure these places aren’t crowded and to always wear a mask. It’s easy to pick up the phone and inquire about the best times to visit with the lowest foot traffic. Weekdays are usually best.
- Start that project you’ve been putting off. Whether you simply want to finally try making that sushi bake you saw ages ago or you want to remodel your bathroom, now is the time to finally start that new project. With more time at home, you definitely have no reason to back out now! Also, it provides you with goal-setting and just simply have something to look forward to.
Overall, we definitely say that sleep is the best form of self-care. When sleep is disrupted, then your whole life is disrupted, too. As sleep advocates, we have a couple more final tips for you:
Final Tip #1: Make Your Bedroom A Sleep Haven
In a time where lines are blurred between school, work and personal life, your bedroom can sometimes be your best refuge. For kids who are homeschooling, your living room has now turned into a classroom and, in the absence of a home office, your dining room is your new workstation.
But, the one place where you still have the most control is your bedroom – the very place where you can get deep, restful sleep amidst everything that’s going on. Follow these simple tips to create a wonderful sleep haven in the comforts of your own bedroom:
- As easy and practical as this may sound, never bring work in your bedroom. If you don’t have the space for a home office, buy a small, affordable foldable table that you can easily stow away in a small corner if unused. Find a designated spot in your living, sun room or front/back porch even where you can hook up your laptop. Having a separate work area will make your bedroom feel more restful.
- Invest in a good mattress. Even without a global pandemic raging on, a good mattress can make or break your sleep quality. In fact, have a look at your old mattress right now. Aside from worry, anxiety and other fears, is a lumpy mattress the cause of your disrupted sleep, too? If that’s the case, it’s maybe time to get a new one. Remember that the shelf life of a mattress is around 5-7 years.
- Invest in good bedding. You may have overlooked it but, as sleep experts, it’s our duty to remind you that your bedding can definitely help make your mattress feel more comfortable, and thus, help you sleep more soundly. If you don’t already own a body pillow, you might want to use one. Body pillows can really provide the right support and comfort you need. Check out this one from one of our fave brands, Puffy.
- Use blackout curtains. This may only be applicable to people working at night and needing to sleep during the day but this could also be helpful for people who live in busy, urban areas. It drowns out the lights and mutes out traffic noises.
- Use a white noise machine. Having white noise playing in the background can help you sleep. Similarly, soft, ambient music wafting from your phone can help you sleep better, too, if white noise isn’t your preference.
- Lighting is everything. Stark, white lighting can ruin your sleep. But ambient lighting in your bedroom can set the mood. Strategically placing LED strips or using bedside lamps that emit a warm, yellow glow can definitely make your bedroom a place of rest and relaxation.
- Keep things clean and organized. With disrupted routines and schedules, it’s really understandable that some people are finding it hard to organize their homes and bedrooms. However, a clean sleeping environment is essential to making sure you sleep well in the first place. If you haven’t decluttered at all at the start of 2021, then this is a sign for you to get those trash bags and gather everything and anything in your bedroom that’s causing clutter. You can donate, sell or give them away to friends or those in need.
Final Tip #2: Happiness Can Be “Hacked” Naturally
The human mind and body are simply wonderful because almost everything we need to feel, we already possess. Our bodies produce chemicals that can cause a “natural high” which can ultimately help us feel better. Try these suggestion below to “hack” out the natural happiness chemicals in your body:
Dopamine – The Reward Chemical
- Taking the time to do self-care activities
- Complete a task
- Eating good food
- Celebrating small victories
- Bake for yourself or others
Oxytocin – The Love Hormone
- Playing with a puppy or small baby
- Holding a loved one's hand
- Hugging a loved one
- Giving a random compliment
- Helping a friend or loved one in need
Serotonin – The Mood Stabilizer
- Getting some exposure from the sun
- Meditating
- Running
- Walking
- Swimming
- Cycling
- Jogging
Endorphins – The Pain Killer
- Laughter
- Essential oils
- Re-watching a good, old comedy movie or TV show
- Dark chocolate
- Exercising
Reliable Sources & References for COVID-19 Updates
With an abundance of information at our fingertips, it is vital that we stay connected to the right sources. That’s because we can easily spread the wrong information, which can be quite detrimental to those around us. We listed all the most credible sources for all updates regarding the COVID-19 pandemic.
- Centers for Disease Control and Prevention (CDC)
- American Academy of Sleep Medicine
- World Health Organization
- The Mayo Clinic
- John Hopkins University
- US Occupational Safety and Health Organization
- Commonwealth of Massachusetts
- New England Journal of Medicine
- The Pediatric Sleep Council
- The National Sleep Foundation
- Anxiety and Depression Association of America
- Child Mind Institute
- Info About Kids
- National Child Traumatic Stress
- National Suicide Prevention Lifeline
- Zero to Three
You can also download this detailed COVID-19 document from the Association of Psychologists in Academic Health Centers (APAHC):
APAHC COVID-19 Sleep Resources
If you need immediate support, you can call up these hotlines or join these social media groups:
- Dial 211 or download the 211 app
- National Suicide Prevention Hotline: 1-800-273-8255
- Call, Text & Chat: NYC WELL COVID-19 Digital Mental Health Resources
- Nationwide Coronavirus Hotlines By State from CareConnect
Conclusion
News outlets have reported that, as a result of the COVID-19 pandemic, another pandemic is slowly raging on – a mental health pandemic. With a sharp surge in online searches for insomnia, sleep disorders and getting help for worsening mental health symptoms, it’s obvious that we need to take the first step in making sure that we are taking care of ourselves and one of the first few things that we should tick off in our self-care list is sleep. Sleeping well is the key to a healthier and happier quality of life. Follow our covid insomnia tips above and, hopefully, you’ll catch better and longer Zzz’s very soon.
