The ongoing global pandemic has disrupted sleep for many families. If you and your loved ones are experiencing sleepless nights, you’re certainly not alone. It seems that almost everyone I know is struggling to achieve a restful night’s sleep. The stress of COVID-19 has left us feeling anxious. My family, like many others, has faced numerous changes that have thrown us off balance. Both my partner and I are working from home while managing the remote learning of our two children. Our house has become the center of our lives, where we spend every waking hour, and it’s often filled with bickering, restless energy, and emotional turmoil, no matter how structured our routine may be.
My kids have reverted to waking up multiple times each night, reminiscent of their early days as infants. We frequently find at least one child in our bed several nights a week. To those who vowed to never co-sleep, I can say the irony is palpable. My partner has even fallen asleep on a twin mattress with whichever child is having a tough night. Our children are experiencing more nightmares, waking up far too early, and resisting sleep with claims of “I’m not tired!” or “I can’t fall asleep!” Their lack of sleep directly impacts us, and the pandemic has certainly disrupted our nightly rest.
It’s hard to blame the kids for their sleep struggles. Many of us are battling racing thoughts, making it difficult to quiet our minds and find rest. Daily news updates are filled with distressing information, and despite our efforts to avoid them, we often find ourselves spiraling into anxiety. As we navigate this reality, it feels as though we are functioning as mere zombies.
While coffee can help to an extent, it’s clear that sleep is essential for our well-being. Insufficient sleep can lead to significant health issues. Research indicates that consistently getting less than seven hours of sleep can contribute to obesity, heart disease, anxiety, and more. This is the last thing we need during such challenging times.
Not only does inadequate sleep have serious health implications, but it also affects our daily functioning. Parenting and working amid a pandemic is already taxing, and doing so while exhausted only compounds the struggle. According to recent findings, sleep deprivation is becoming a significant casualty of the COVID-19 crisis, exacerbating both physical and mental health problems.
So, what practical steps can we take?
While we can’t control the public health crisis, we can take charge of our sleep routines. Here are some effective sleep hygiene tips to consider:
- Establish a Sleep Schedule: Maintain a consistent sleep routine by going to bed and waking up at the same time every day. The Mayo Clinic emphasizes the importance of this consistency, which helps regulate your body’s internal clock.
- Create a Sleep-Inducing Environment: Commit to a calming pre-sleep routine about an hour before bed. This could include activities like reading, taking a warm bath, or anything else that helps you unwind. According to the CDC, your bedroom should be quiet, dark, and cool. Keep electronic devices out of the bedroom, including phones and TVs; if you must have your phone nearby, consider using a white noise app or an ASMR video on YouTube to soothe you into sleep.
- If You Can’t Fall Asleep: The Mayo Clinic suggests that if you’re unable to drift off after 20 minutes, engage in a relaxing activity like reading or listening to soothing music. Avoid screens to ensure you wake up refreshed.
- Mind Your Diet: Before bed, steer clear of heavy meals, caffeine, and alcohol. The Mayo Clinic also warns against nicotine use, as it can disrupt sleep patterns. Aim for a balanced intake that doesn’t leave you too full or too hungry.
- Stay Active: Regular daytime exercise can promote better sleep at night, but avoid vigorous activity too close to bedtime, as it may keep you awake.
- Limit Naps: Daytime naps can interfere with nighttime sleep. If you need to nap, limit it to 30 minutes and avoid napping too close to your bedtime.
Consider holding a family meeting to set ground rules for sleep. Discuss bedtimes, pre-sleep routines, and the importance of putting away electronics. Are you all exercising regularly and making healthy food choices?
While following these recommendations is straightforward, breaking the cycle of poor sleep can be challenging. Personally, I’ve started reading for 30 minutes each night before bed instead of unwinding with Netflix. This shift has helped me calm my mind and escape into a different world. I encourage my kids to read as well if they struggle to sleep after being tucked in.
If you’ve implemented these changes and still find it hard to sleep, it might be time to consult a doctor. Sleep disorders like insomnia or sleep apnea affect millions of Americans, and anxiety or other mental health issues could also be impacting your sleep. Taking control of your nighttime rest is crucial for your overall health.
Amid the chaos of daily life during a pandemic, remember that you cannot pour from an empty cup. It’s time to prioritize your sleep and help your family do the same. For more insight on this topic, check out this helpful resource on family building options and sleep health.
Summary
Sleep disruptions are common in families during the pandemic. Establishing a consistent sleep schedule, creating a calming pre-sleep routine, and maintaining a sleep-friendly environment are essential steps to improve nightly rest. If sleep difficulties persist, consulting a healthcare professional may be necessary.