These are unprecedented times. Given the real and tangible threat of the coronavirus pandemic on personal, community, and societal levels, it is normal to experience anxiety and sleep problems, especially as the world is speaking about getting ‘back to normal’.
Did you have a weird dream last night? Or maybe you've had a hard time sleeping lately?
People all over the world are reporting having more vivid dreams and disturbed sleeping patterns since the COVID-19 pandemic started.
A racing mind makes it hard to sleep. We likely all have experienced that feeling when it’s time to go to bed and your mind starts to race. Troubling sleep problems may occur as we struggle to deal with unresolved stress and anxiety.
“We can’t get good quality sleep if our body is ready to fight or flee when we go to bed. Sleep deprivation makes everyone react more emotionally to events.”
We often talk about how important sleep is when it comes to repairing our bodies, and rightfully so. Without quality rest, our bodies — and perhaps most importantly right now, our immune systems — begin to break down. At the same time, sleep is a big deal...
Sleep tips to calm your mind…
If you are a worrier, schedule a ‘worry time’ each day and write out all your worries. You can add this to your calendar and during that time think about options on how to deal with those issues and write these out. During the sleep period tell yourself you will work on resolving these worries during that scheduled time.
Avoid dwelling on distressing thoughts such as ‘worst case scenarios’ and ‘what ifs’, especially in the hour before bed and in bed. This may include avoiding the news and ALL electronics at least one hour before bedtime. The nonstop news cycle seldom provides new information in the evening hours that you can’t wait until morning to hear, and will likely stimulate your mind or incite fear, making it harder to fall and stay asleep.
Take the time to learn how to relax so you can do this during the night if you can’t sleep. Cell phones, tablets, and all electronic devices make it harder for your brain to turn off, and the light (even dim light) from devices may delay the release of the hormone melatonin, interfering with your body clock. Some ideas to help you unwind include an App called ‘Smiling Mind’ which has helpful short mindfulness activities, or you can go to YouTube to learn Progressive Muscle Relaxation, which helps relax both the body and the mind.
Limit food and drink prior to bedtime. Limit caffeine and minimize alcohol intake. Snacking right before bedtime hurt your sleep quality (not to mention these habits can lead to unwanted weight gain). While alcohol can help people fall asleep, it can lead to more sleep problems at night.
Don’t try too hard to sleep, you can’t force sleep. Try to focus on neutral or pleasant thoughts, such as a vacation you enjoyed. Calm your thoughts - perform some relaxation techniques, such as slow breathing or yoga. There are many free resources available for bedtime meditation.
Remember, don’t stress out about sleep
Disrupted sleep is a normal response to stress, and it is okay to have a few nights of poor sleep as you adjust to new routines and big changes to your work and personal life. But with some simple measures you can preserve your sleep and improve your well-being during these uncertain times.
Related Information: Improving Sleep: A guide to a good night’s rest
We can’t control the world but we can control our behaviors and the impact on our sleep!
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