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The COVID-19 pandemic has undeniably disrupted our sleep patterns. In the initial stages of the pandemic, many individuals reported experiencing vivid and sometimes unsettling dreams. A notable spike in Google searches for “why am I having weird dreams lately” was observed in April 2020, indicating widespread sleep disturbances.
As the pandemic progressed, its impact on sleep has continued to evolve. Nightmares are just one of the many sleep-related issues people are facing. A survey conducted by the American Academy of Sleep Medicine (AASM) with 2,006 U.S. adults revealed that over half of the participants reported symptoms of what is now termed COVID-somnia. Common complaints included difficulty falling or staying asleep, reduced sleep duration, poorer sleep quality, and more frequent disturbing dreams.
In an interview with Healthline, Dr. Noah Thompson emphasized the link between the pandemic and sleep issues. He expressed concern that individuals suffering from insomnia may transition from an acute condition to a chronic one. While occasional sleeplessness is common, prolonged insomnia can lead to habitual difficulties in falling asleep. Chronic insomnia is characterized by trouble sleeping at least three times a week over a period of three months or more.
Who Is Most Affected by COVID-Somnia?
Insomnia can affect anyone, but certain demographics have been more significantly impacted. According to Dr. Thompson, younger individuals, particularly those aged 35-44, women, and those whose mental or physical health has declined during the pandemic are particularly vulnerable. Healthcare professionals have also been notably affected. A study from the University of Toronto found that insomnia rates increased by approximately 24% since the pandemic began.
Dr. Emily Carter, a psychiatrist specializing in sleep medicine, reassured those struggling with insomnia, saying, “You’re not alone in this. Many people around the globe are experiencing similar sleep challenges due to the ongoing changes brought on by COVID.“
Finding Solutions for Insomnia
As sleep issues persist, many are seeking remedies. The AASM reported that 51% of survey respondents turned to medications, supplements, or other aids to assist with sleep. A significant 68% indicated they were using sleep aids more frequently, with only 5% stating they used them rarely.
“Sleep medications should be approached with caution and always discussed with a healthcare professional,” advises Dr. Sarah Larkin, a sleep medicine specialist from Orlando. “Many find that establishing good sleep hygiene practices can significantly improve their sleep, while cognitive behavioral therapy for insomnia (CBT-I) can be particularly beneficial for those experiencing chronic insomnia.“
Dr. Thompson also endorsed CBT-I, noting its effectiveness compared to medication, especially in the long term. He mentioned that telehealth options for CBT-I have shown comparable results to in-person sessions, with patients often experiencing improvements within six to eight weeks.
Healthy Sleep Practices
Dr. Thompson shares his top three strategies for achieving better sleep:
- Allocate sufficient time for winding down at night; this varies for each person.
- Minimize the time spent awake in bed; if you can’t sleep, get up to avoid associating your bed with restlessness.
- Maintain a consistent wake-up time and expose yourself to bright light in the morning to help regulate your circadian rhythm.
Dr. Larkin echoes these tips and adds:
- Create a calm and relaxing bedroom environment at a comfortable temperature.
- Limit exposure to bright lights in the evening.
- Avoid heavy meals before bedtime, opting instead for light snacks if hungry.
- Steer clear of caffeine in the late afternoon or evening and limit alcohol intake before sleep.
- Reduce fluid consumption close to bedtime.
Quality sleep is a crucial biological necessity. Even before the pandemic, many felt chronically sleep-deprived, and the situation has worsened for many since then. However, there are paths to relief for those grappling with COVID-somnia, and seeking treatment is essential.
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Summary
The pandemic has significantly impacted sleep, leading to widespread issues such as COVID-somnia. Certain groups, including younger adults and healthcare workers, are particularly affected. While many are seeking sleep aids, establishing healthy sleep practices and considering cognitive behavioral therapy can provide lasting relief.