Understanding COVID-Somnia - modernfamilyblog.com

The pandemic has undeniably impacted our sleep patterns. In the early days of COVID-19, many individuals reported experiencing vivid and often unsettling dreams. A surge in online searches for questions like “why am I having weird dreams lately” was noted, with the New York Times highlighting a fourfold increase in such inquiries as early as April 2020.

As the pandemic has progressed, its influence on our sleep has also evolved. Nightmares are just one of the many sleep-related issues we face. According to a survey conducted by the American Academy of Sleep Medicine (AASM) involving 2,006 adults in the U.S., a significant number of individuals—over half—reported experiencing what has been termed COVID-somnia. Respondents indicated a range of sleep disturbances, including difficulty falling asleep, reduced sleep duration, lower sleep quality, and more frequent distressing dreams.

In an interview with MedPage Today, Dr. Mark Thompson discussed the link between the pandemic and sleep disturbances. He expressed concern that insomnia, initially a temporary issue, could become a long-term problem for many. While it’s common to experience sleep disruptions occasionally, prolonged insomnia can lead to chronic sleep issues, defined as trouble sleeping at least three times a week for three months or more. This pattern can condition individuals to struggle with falling asleep.

Groups Most Affected by COVID-Somnia

Insomnia can affect anyone, but certain demographics have been hit harder by COVID-somnia. Dr. Thompson noted that younger adults, particularly those aged 35-44, women, and individuals experiencing mental or physical health challenges during the pandemic are at greater risk. Healthcare professionals have also been significantly impacted; a study from the University of Ottawa revealed that insomnia surged by approximately 24% among these workers since the pandemic began.

Dr. Sarah Mitchell, a psychiatrist specializing in sleep medicine at the Mayo Clinic, acknowledged the widespread nature of insomnia during this time, stating, “If you’re having insomnia, you’re in good company—much of the world is facing similar challenges due to COVID.”

While this knowledge may not offer complete comfort to those struggling with insomnia, it does highlight that they are not alone in their experience.

Solutions for Insomnia

The quest for restful sleep has led many to seek out solutions. AASM’s findings revealed that 51% of survey participants turned to sleep medications, over-the-counter supplements, or other aids to help them sleep, with 68% reporting increased use of sleep aids. Only five percent claimed to use them rarely.

Dr. Emma Weiss, a sleep medicine expert, cautioned against the indiscriminate use of medicinal sleep aids, emphasizing the importance of consulting with a healthcare provider before starting any medication. She noted that many individuals can improve their sleep through good sleep hygiene practices, while those with chronic insomnia may benefit from cognitive behavioral therapy (CBT) specifically designed for insomnia. This therapy incorporates techniques like stimulus control, sleep restriction, and relaxation methods.

Dr. Thompson also recommended CBT for insomnia, highlighting its effectiveness compared to medications, particularly for long-term results. He pointed out that telehealth options for CBT have shown promising results, often yielding improvements within six to eight sessions.

Healthy Sleep Practices

Dr. Thompson’s top recommendations for improving sleep include:

Allocating sufficient time to unwind before bed—this varies for each person.
Minimizing time spent awake in bed. If unable to sleep, he suggests getting up to avoid associating the bed with wakefulness.
Maintaining a consistent morning wake-up time and exposing oneself to natural light to regulate the circadian rhythm.

Dr. Weiss echoed these suggestions while adding further tips:

Create a calm and quiet bedroom environment, keeping it cool and comfortable.
Limit exposure to bright light in the evening hours.
Avoid large meals before bedtime; opt for light snacks if hungry.
Steer clear of caffeine in the late afternoon or evening.
Refrain from alcohol consumption before sleep.
Reduce fluid intake as bedtime approaches.

Sleep is a fundamental biological necessity, and even before the pandemic, many of us felt perpetually sleep-deprived. The situation has worsened during the pandemic, but for those grappling with COVID-somnia, effective treatments are available and worth pursuing.

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Summary

COVID-somnia refers to the sleep disturbances many have experienced during the pandemic, including insomnia and increased nightmares. A significant number of people report struggling with sleep issues, particularly younger adults and healthcare workers. Solutions such as cognitive behavioral therapy and good sleep hygiene practices can help alleviate these problems. It’s essential for individuals to seek out effective treatments to reclaim their restful nights.

Keyphrase: COVID-somnia

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