The Impact of COVID-19 on Sleep

From disrupted schedules to increased anxiety, multiple factors contributed to these sleep changes. Here are some of the primary ways COVID-19 has altered sleep patterns for many:

Increased Stress and Anxiety

The uncertainty and health risks associated with the pandemic created high levels of stress. Many people faced fears about their own health, concern for loved ones, financial instability, and disruptions in their daily lives. High stress levels lead to an increase in the production of cortisol, the body’s primary stress hormone. Elevated cortisol can disrupt sleep, making it harder to fall asleep or stay asleep.

Social Isolation and Loneliness

Lockdowns and social distancing measures limited physical social interactions, leading to a surge in loneliness. Loneliness can contribute to sleep problems, as it is linked to increased feelings of anxiety and depression. People who are isolated are also more likely to have irregular sleep patterns, staying up later and waking up at inconsistent times, which can lead to poor sleep quality and lower overall sleep duration.

Increased Screen Time and Blue Light Exposure

As social gatherings moved online and remote work became the norm, screen time increased significantly. While necessary for staying connected, increased exposure to screens—particularly before bed—can impact sleep. The blue light emitted by screens suppresses melatonin, the hormone responsible for regulating sleep. Without enough melatonin, it becomes more challenging to fall asleep at a regular time, leading to a delayed sleep phase for many.

Disrupted Routines

For those working from home, the loss of a structured routine blurred the lines between work and home life. Without a regular commute or fixed start and end times, many found themselves working longer hours or at unusual times. This disruption in daily routines, including meal and exercise schedules, can impact the body’s circadian rhythm, making it harder to stick to a consistent sleep-wake cycle. Over time, irregular sleep schedules can lead to sleep deprivation and “social jet lag,” which can feel similar to jet lag caused by changing time zones.

The Emergence of “Coronasomnia”

“Coronasomnia,” a term coined during the pandemic, refers to the widespread increase in sleep difficulties and insomnia due to COVID-19. A study conducted by the American Academy of Sleep Medicine (AASM) found that up to 40% of people reported struggling with sleep since the start of the pandemic. This rise in sleep issues is partly attributed to pandemic-related anxiety, uncertainty, and significant lifestyle changes.

Changes in Physical Activity Levels

Gyms closed, outdoor activities were limited, and people generally became more sedentary during lockdowns. Reduced physical activity can negatively affect sleep, as exercise is known to promote better sleep quality and help regulate circadian rhythms. When we don’t engage in enough physical activity, it can take longer to fall asleep, and overall sleep quality can suffer.

Positive Sleep Changes for Some

Interestingly, not everyone experienced negative changes in sleep. For some, working from home and having more flexible schedules allowed for more sleep and a better work-life balance. Here are some of the benefits certain individuals experienced:

• More Sleep Time: Without long commutes and rigid schedules, some people were able to sleep longer or wake up without an alarm clock. This resulted in a more natural sleep-wake cycle, allowing people to wake up feeling more refreshed.

• Better Alignment with Natural Sleep Patterns: Individuals who naturally have a “night owl” chronotype were able to align their work schedules with their internal clocks, improving sleep quality. Without the pressure to adhere to early work hours, many people found themselves sleeping better.

• Focus on Health and Self-Care: The pandemic encouraged many people to focus on self-care, which included prioritizing sleep. With a new emphasis on health and well-being, some individuals established new bedtime routines, such as reducing screen time before bed, creating a calm sleep environment, and practicing relaxation techniques.

Tips for Reestablishing Healthy Sleep Patterns Post-Pandemic

If your sleep patterns have been disrupted by the pandemic, here are some tips to help you reestablish healthy sleep habits:

1. Set a Consistent Sleep Schedule: Going to bed and waking up at the same time each day, even on weekends, helps regulate your body’s internal clock. Over time, a consistent sleep schedule can make it easier to fall asleep and wake up feeling rested.

2. Limit Screen Time Before Bed: Avoid screens at least an hour before bedtime to reduce blue light exposure. If you can’t avoid screens, consider wearing blue light-blocking glasses or activating night mode on your devices to reduce the impact on melatonin production.

3. Create a Relaxing Bedtime Routine: Wind down with calming activities like reading a book, meditating, or taking a warm bath. Establishing a pre-sleep routine signals to your body that it’s time for rest.

4. Get Outside and Exercise Regularly: Regular physical activity and exposure to natural light help regulate your circadian rhythm, making it easier to fall asleep at night. Aim to spend time outdoors during the day, ideally in the morning, to help reset your internal clock.

5. Limit Caffeine and Alcohol: Caffeine and alcohol can interfere with sleep quality, especially if consumed close to bedtime. Try to avoid caffeine in the afternoon and evening, and limit alcohol intake to ensure it doesn’t disrupt your sleep cycle.

6. Practice Stress-Reduction Techniques: If pandemic-related anxiety or stress is keeping you up, consider relaxation techniques like deep breathing, journaling, or mindfulness meditation. Regular practice can reduce stress and help quiet your mind before bed.

Conclusion

COVID-19 has had a lasting impact on sleep patterns for people worldwide, with many experiencing increased sleep difficulties due to disrupted routines, heightened stress, and increased screen time. While some have struggled with “coronasomnia” and other sleep challenges, others have enjoyed more flexible schedules and improved sleep habits. As we adapt to post-pandemic life, prioritizing healthy sleep practices can help improve both physical and mental well-being. By reestablishing consistent routines, managing stress, and creating a sleep-friendly environment, we can rebuild healthier sleep patterns and enjoy the benefits of restorative, uninterrupted rest.