{"id":14967,"date":"2020-08-21T09:00:10","date_gmt":"2020-08-21T13:00:10","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=14967"},"modified":"2020-08-24T15:48:07","modified_gmt":"2020-08-24T19:48:07","slug":"sleep-remedies-for-coronavirus-anxiety","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sleep-remedies-for-coronavirus-anxiety\/","title":{"rendered":"How to get to sleep when you\u2019re in survival mode"},"content":{"rendered":"

What is insomnia?<\/a> | Causes of insomnia<\/a> | Coronavirus anxiety<\/a> | How sleep problems affect your health<\/a> | Sleep remedies<\/a><\/span><\/p>\n

Ahhh, that feeling of drifting off to sleep shortly after your head hits the pillow. It\u2019s truly the stuff dreams are made of<\/span>. But, when slumber feels impossible\u2014and no number of sheep will lull you into a peaceful sleep\u2014it\u2019s the stuff of nightmares. Having trouble sleeping can lead to all kinds of stress, and stress can make it harder to get any shuteye. Insomnia, especially when caused by anxiety, can be a vicious cycle. Right now the entire world has one common source of worry: a global pandemic. Chances are you\u2019ve experienced some level of coronavirus anxiety, but can the stress of a pandemic increase your chances of laying awake at night?<\/span><\/p>\n

What is insomnia?<\/span><\/h2>\n

Insomnia is a sleep disorder that is characterized by difficulty falling asleep or staying asleep. It can include waking up too early, and not being able to get back to bed or a lack of restorative sleep. In other words, it\u2019s the type of tossing and turning that leaves you groggy in the morning. Chances are if you\u2019re dealing with insomnia when you should be sleeping, your daytime functioning is impaired, too.<\/span><\/p>\n

Why am I having trouble sleeping at night?<\/span><\/h2>\n

There are lots of causes of insomnia. It could be a change in schedule or travel-related jetlag that disrupts your circadian rhythm. Or, something as simple as eating a big meal too late at night. Many attribute difficulty sleeping to too-little or too-much exercise during the day. Using screens close to bedtime and having a sleep environment that\u2019s bright or overly warm have also been linked to restlessness.<\/span><\/p>\n

If you find yourself lying awake at night with thoughts racing through your head, it\u2019s a good sign that your insomnia is stress- or anxiety-related. Concerns about work, school, money, or relationships can trigger sleepless nights, as can traumatic events such as moving, a divorce, the death of a loved one, or even a novel coronavirus strain that\u2019s spreading around the world.\u00a0<\/span><\/p>\n

Can coronavirus anxiety lead to insomnia?<\/span>\u00a0<\/span><\/h2>\n

\u201cAnxiety can cause trouble sleeping and lead to insomnia,\u201d explains <\/span>Nina Riggins<\/span><\/a>, MD, Ph.D., an associate professor of neurology at the University of California, San Francisco. If you are concerned that your anxiety is leading to sleep problems you must address your anxiety with a healthcare provider, she says.\u00a0<\/span><\/p>\n

It can also lead to fragmented sleep\u2014meaning, you wake up multiple times during the night. During the coronavirus pandemic, many people have reported disturbing or vivid dreams. While anxiety can trigger nightmares, these are more likely due to more frequently waking during REM (dreaming) sleep, which makes you more likely to remember your dreams, according to <\/span>HelpGuide<\/span><\/a>.<\/span><\/p>\n

\u201cSince [the] COVID-19 pandemic is a major stressor in the world, resulting in significant psychological, physical, social and financial disruptions, it can result in significant sleep disturbance by itself, or as part of a mood disorder,\u201d says Svetlana Blitshteyn, MD, the director of<\/span> Dysautonomia Clinic<\/span><\/a>, and a clinical assistant professor of neurology at the University at Buffalo Jacobs School of Medicine. Dr. Blitshteyn also notes that insomnia can also lead to depression and anxiety\u2014it\u2019s a two-way street.<\/span><\/p>\n

According to<\/span> one study<\/span><\/a>, which examined the impacts of COVID-19 in China, sleep problems sky-rocketed due to coronavirus anxiety, while anxiety, acute stress, and depression also increased significantly. For those who lived in Hubei province, the epicenter of the pandemic, and those who were front-line workers during COVID-19, instances of reported insomnia were even more severe. The study reports that during the peak of the pandemic respondents reported an increase of 37% in clinical insomnia.<\/span><\/p>\n

Does insomnia affect your health?<\/span><\/h2>\n

When you have trouble sleeping, it doesn\u2019t just affect your mood. Insomnia can make you more susceptible to infection with whatever virus is going around\u2014whether it\u2019s the common cold or COVID-19\u2014and make it more difficult to recover if you do get sick. While you\u2019re asleep, your immune system releases cytokines. These proteins help to promote sleep, but they also help fight infection and inflammation. When you sleep less, your body produces less, which impacts your immune response, according to the <\/span>Mayo Clinic<\/span><\/a>.<\/span><\/p>\n

If your insomnia becomes chronic, it can make you more prone to dangerous events like car crashes. Or, increase your <\/span>risk for chronic conditions<\/span><\/a> like hypertension, diabetes, obesity, depression, heart attack, and stroke. In other words, it\u2019s important to take steps to get the z\u2019s your body needs before a lack of sleep causes health problems.<\/span><\/p>\n

How can I fix my sleeping problem?<\/span><\/h2>\n

\u201cSleep hygiene is the first step that we advise our patients to practice,\u201d says Dr. Blitshteyn. <\/span>Natural sleep remedies<\/span><\/a> may include:<\/span><\/p>\n

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  1. Turning off your screens<\/b><\/a> before bed.<\/b> There\u2019s been an<\/span> increase in screen-time<\/span><\/a> during the pandemic, so this is more important now than ever.<\/span><\/li>\n
  2. Avoiding action-packed movies, horror films, or the news before bed<\/b>\u2014particularly COVID-related news! In other words, stay away from stressful content that might trigger anxiety at night.<\/span><\/li>\n
  3. Trying<\/b> relaxation techniques<\/b><\/a> and breathing exercises in bed to soothe anxious feelings.<\/span><\/li>\n
  4. Ensuring <\/b>you are going to bed and waking up around the same time<\/b><\/a>, even if you are staying home. During the pandemic, wake times may have drifted later and later, without the required morning commute. Changing the time you go to sleep and wake up can disrupt your body\u2019s internal clock, and make it harder to initiate sleep.<\/span><\/li>\n
  5. Cutting back on large meals before bed.<\/b> Gaining the \u201cCOVID-19\u201d has become a common joke because so many people are <\/span>stress-eating or snacking<\/span><\/a> more during the pandemic. If you\u2019re indulging in comfort food, just make sure it\u2019s earlier in the day.<\/span><\/li>\n
  6. Abstaining from alcohol in the evening.<\/b> Stress<\/span> increases your chance of alcohol misuse<\/span><\/a>, and a SingleCare survey found that <\/span>10% of respondents<\/span><\/a> were drinking more since COVID-19 started spreading across the U.S. It may make you feel tired and relaxed, but it disrupts quality sleep.<\/span><\/li>\n<\/ol>\n

    If these lifestyle modifications don\u2019t help with sleep problems, Dr. Riggins recommends cognitive behavioral therapy (CBT) for coronavirus anxiety or a melatonin supplement as a sleep aid.\u00a0<\/span><\/p>\n