The pandemic has undeniably impacted our sleep patterns. In the initial months, many reported having intense and often unsettling dreams. In fact, a surge in Google searches for “why am I having strange dreams lately” was noted in April 2020.
As time has passed, the pandemic’s influence on our sleep has evolved. Nightmares are not the sole concern for many. A survey conducted by the American Academy of Sleep Medicine (AASM) involving 2,006 U.S. adults revealed that over half were experiencing what has been termed COVID-somnia. Participants reported various sleep disturbances, including difficulties in falling asleep, reduced sleep duration, decreased sleep quality, and an increase in unsettling dreams.
In a discussion with Health Today, Dr. James Thornton emphasized the link between the pandemic and sleep issues. He expressed concern that insomnia, which may begin as an acute issue, could develop into a chronic condition. While it’s normal to have occasional sleepless nights, persistent insomnia can lead to long-term problems. Chronic insomnia is generally characterized by difficulty sleeping at least three times a week for a minimum of three months.
Groups Most Affected by COVID-Somnia
Insomnia can impact anyone; however, certain demographics have been more susceptible to COVID-somnia. Dr. Thornton noted that younger adults, particularly those aged 35-44, women, and individuals whose mental or physical health deteriorated during the pandemic, are among the most affected. Healthcare professionals have also faced significant challenges. A study from the University of Ottawa highlighted that insomnia has risen by approximately 24% since the onset of the pandemic, marking it as the most significant increase among various disorders.
Dr. Lisa Harrington, a sleep medicine specialist, reassured those struggling with insomnia that they are not alone; it’s a widespread issue stemming from the current global situation. This acknowledgment may provide some comfort, although it doesn’t lessen the distress of sleepless nights.
Solutions for Insomnia
In the quest for better sleep, many individuals have turned to sleep aids. The AASM’s findings indicated that 51% of respondents reported using medications or other substances to assist with sleep, while 68% noted an increase in their use of these aids. Only a small fraction, around five percent, claimed to use them infrequently.
Dr. Fariha Lee, a sleep medicine expert from Orlando, cautioned against the indiscriminate use of medicinal sleep aids, emphasizing the importance of consulting with a healthcare provider. She noted that many find improvements through proper sleep hygiene and that cognitive behavioral therapy (CBT) for insomnia can be particularly effective. This therapy includes techniques like stimulus control, sleep restriction, and relaxation methods.
Dr. Thornton also advocated for CBT, highlighting its effectiveness compared to medications, especially in the long term. He mentioned that telehealth options for CBT have shown similar results to in-person sessions, often yielding improvements within six to eight sessions.
Healthy Sleep Practices
Dr. Thornton shared his top three recommendations for enhancing sleep quality:
- Allow sufficient time to unwind in the evening—this varies for each individual.
- Minimize time spent awake in bed; if you can’t sleep, it’s better to get up rather than associate your bed with wakefulness.
- Establish a consistent wake-up time each morning and expose yourself to bright light to regulate your circadian rhythms.
Dr. Lee echoed these tips and added suggestions for creating a conducive sleep environment, such as maintaining a quiet and cool room, limiting bright light exposure in the evening, avoiding large meals before bed, and reducing fluid intake before sleeping.
Sleep is an essential biological need, and while many were already facing sleep deficits before the pandemic, conditions have worsened. However, for those grappling with COVID-somnia, seeking effective treatments is crucial.
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Summary
COVID-somnia has emerged as a widespread issue during the pandemic, affecting various demographics, especially younger adults and healthcare professionals. Many individuals have reported increased sleep disturbances, and the reliance on sleep aids has grown significantly. However, there are effective strategies and treatments available, such as cognitive behavioral therapy, which can help alleviate sleep issues. Practicing healthy sleep habits can also improve overall well-being.