Sleeping issues have been a staple of conversation surrounding the pandemic. COVID-19 is far from over, just as far as people still contracting the disease. However, the social ramifications of the pandemic will probably far outlast the dangers that the virus pose.

One of those consequences is sleep. Coronasomnia is a term used for the new onset of sleep issues that correlate specifically with the onset of the pandemic. Sleep deprivation was already a problem prior to the onset of the pandemic. However, since COVID began, the additional stress, grief and anxiety that has come with the pandemic have compounded these sleep issues even further. Four out of ten people have reported sleep trouble during the pandemic, leading health experts to term this issue "coronasomnia".  Continue reading to learn more about what coronosomnia is and what you can do about it if you are impacted.  

What is Coronasomnia? 

Coronasomnia are increased sleep problems caused by the stress and anxiety associated with the pandemic. Insomnia is often linked to anxiety and depression, but coronasomnia has specific connections to the COVID-19 pandemic. 

Some common stressors that the pandemic caused included Financial stress, Emotional stress, Distance from others, Unpredictability, and Professional concerns.

Symptoms 

Symptoms of coronasomnia consist of insomnia symptoms, increased stress levels, increased symptoms of anxiety and depression, delayed sleep schedules, and sleep deprivation and associated symptoms. 

Throughout the pandemic, rates of sleep and mental health issues have both increase. Prior to the pandemic, about 24% of the population struggled with staying asleep throughout the night, however, that number increased to about 40% over the course of the pandemic. Trouble falling asleep also increased from 15% to 42% over this same time period. 

In addition to have trouble sleeping, individuals have also had mental health symptoms during the pandemic. The prevalence of anxiety has nearly tripled throughout the pandemic and quadrupled for depression. 

Sleep habits have changed throughout the pandemic with people sleeping less at night and napping more during the day. Bedtime have also been adjusted, and pushed back by about 40 minutes, while wake times have been pushed back by a little over an hour. Due to all of these factors, sleep quality has suffered across the board. 

High risk groups for coronasomnia 

The risk for coronasomnia exists for anyone, but there are certain groups that are at increased risk. This includes patients with COVID-19, frontline workers, unpaid caregivers, essential workers, women, young adults, and minorities. 

Healthcare workers, specifically frontline workers, struggle with significantly higher rates of poor sleep quality, insomnia, anxiety, depression and disturbed sleep. These individuals are at higher risk for infection with COVID-19, meaning they have been sick more frequently than the general population. They also have experienced more mental health issues and poorer sleep. 

Unpaid caregivers join that group as they suffered during the pandemic as well. In fact, they were more than 3x as likely to start or increased substance abuse, and increase suicidal thoughts. Substance abuse can worsen sleep disturbances, meaning they also struggled with sleep. 

Students and young adults struggled to adjust their sleep throughout the pandemic. For some students, being able to adjust their sleep schedule later actually better aligned with their natural sleep schedule. But for others, the struggle with sleep led to an increase in mental health issues. 

Causes of Coronasomnia 

Covid-19 had such a profound effect on our lives that there are several potential causes of Coronasomnia. The transition to home learning and remote work, as well as the increase in job insecurity has caused some increased stress, loss of daily routine, and overwhelming media consumption. 

Major life events take a strong toll on us, from natural disasters to terrorist attacks. Covid-19 was a major life event. Top that with daily stressors that existed prior to the pandemic, and that is a recipe for seriously disturbed sleep. Major life events can cause decreases in slow-wave sleep, increases in rapid eye movement (REM) sleep, and increased nighttime awakenings. 

Increased stress also elevates the level of cortisol in your body, the stress hormone. This interferes with the release of melatonin and can cause sleep disturbances as well.

The loss of daily routines and sleep pressure are also contributors to coronasomnia. Social distancing essentially canceled many daily events, causing increased hours at home. During a normal schedule, going to work or school, and evening activities helped set the schedule for our circadian rhythm. Additionally, those events were so tiresome, that they increased our sleep pressure, making it easier to fall asleep. Without those activities, our circadian rhythm gets thrown out of whack, and our sleep pressure decreases, making it hard for our body to know when to prepare for bed. 

The lack of activity during the day has also made it easier for increased media consumption. There has been an increase in frequency of checking the news which has been correlated with an increased sense of fear. This increase in consumption has also happened closer to bedtime, which interrupts our brain's ability to produce melatonin, and also leads to increased fear and anxiety right before bed. Before bed, you should be in a healthy mindspace so you are relaxed enough to go to bed. 

Improving sleep with coronasomnia 

Coronasomnia is definitely a condition that can be overcome with a few changes to your routine and more intention surrounding bedtime.

The first thing you can do is improve your sleep hygiene. This includes having the same sleep and wake time everyday, avoiding long naps throughout the day, getting daily doses of sunlight, having an optimal sleep environment that is cold, dark, and quiet, and minimizing alcohol and caffeine intake right before bed as they can disrupt your circadian rhythm. 

The second thing you can do is establish daily routines. This will help your body learn when it is time to go to bed, as well as increase your overall productivity, which can have other health benefits as well, like reduced stress. 

You can do this by having set meal times, separating your work and sleep spaces, taking breaks and spending them with loved ones or outside, and implementing a bedtime routine that will help you unwind from the day. Stop electronic use at least one hour before bed to give you a break before going to sleep.

Last, but certainly not least, another way to positively impact your sleep is to reduce your stress. You can do this by exercising every day, clearing your mind at night with meditation or journaling exercises, taking a break from the news and other negative sources of information, and taking care of your health to reduce anxiety about getting sick. This includes considering taking the vaccine along with boosters.   

If you are persistently struggling with sleep issues, then please click the orange button below to take a free online sleep test and talk with one of our sleep health professionals. 

https://www.sleepfoundation.org/covid-19-and-sleep/coronasomnia