Do You Suffer From Insomnia?
Sleep is emerging as the latest casualty of the COVID-19 crisis. According to Psychiatry Research, approximately 19.1% of surveyed adults met criteria for clinical insomnia. Self reported worry about COVID-19 and comorbid mental health conditions were significant predictors of insomnia symptoms.
Board Certified Psychologist, Dr. Jenny Yip, provided some insights on irregular sleep patterns many are experiencing during this pandemic.
Why is insomnia an increased issue right now?
If you're worried, you're going to be worrying most when it's quiet at night. When our minds are quiet, that's when our worries will be magnified. If you're ruminating on the worries when you're trying to fall asleep, then that's going to interfere with your ability to quiet your mind in order to sleep.
We all need structure. The problem right now with quarantine is that we don't have the structure that we had when life was normal. Being at home, not having specific expectations -- people are staying up all night, watching movies... so their circadian rhythm is thrown off, which will interfere with your sleep/wake cycle.
What are the short and long term effects of insomnia if left untreated?
Insomnia will affect your cognitive functioning, which interferes with your mood and results in even more anxiety. The longer the insomnia is left untreated, the longer effect it will have on your health. Not being able to sleep at night might also mean you're sleeping more during waking hours, when activities are actually occurring. If you're not getting enough daylight, then that's going to interfere with your mood. It's daylight that helps produce all of your 'feel-good' hormones. If you're sleeping during the day and you're awake at night, then that will affect your mood.
Is irregular sleep pattern and/or insomnia signs of anxiety or depression?
Yes, insomnia can be an indicator of anxiety or depression. However, there may be other factors involved, as there are many potential contributors to insomnia.
What are some ways to get better/help?
First, incorporate structure into your daily routine. Even though you may be home all day, you still need specific times when you get up in the morning, when you have breakfast, when you exercise, when you have lunch, and so on.
Routines help our bodies know what to expect. You can practice sleep training, which involves doing certain activities to help you sleep better at night: Shutting off all electronic devices for two hours before bedtime, taking a warm bath, reading a book, listening to soft music, and more.
Playing video games, surfing the internet and checking in on social media increase the activity in your brain. Limiting those activities before bed is necessary to help you get a better night's rest.
If you aren’t able to change your sleep pattern or conquer insomnia on your own, it’s important to seek professional help. You’d be surprise at how many counseling and therapy resources near you by just Googling or a call to 211 (USA). As always, take care of yourself.
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Yvon Lux is editor of her Apple News channel. Her “blogazine” celebrates sisterhood and empowers women by focusing on women’s health, travel and entrepreneurial news while also sharing the most coveted trends and stories.
As a young female founder on a #selflove journey, she has been featured in Thrive Global, Los Angeles Times, Orange County Register, Modern Luxury Magazine, and various other media outlets. Connect with her on Instagram and subscribe to her Apple News channel!
