Coronasomnia: The Effects of COVID-19 on Your Sleep

It has been nearly two years since the COVID-19 pandemic commenced, and the number of infections has approached close to half a billion people worldwide. Among the lingering effects stemming from this virus include a tiredness we all feel at some point or another, the feeling of being fatigued.

The Fatigue Factor

Common symptoms from COVID-19 include loss of taste or smell, coughing and fever, shortness of breath, and body aches. Several of these symptoms that patients deal with can have a negative effect on your sleep, but all can culminate into the overarching feeling of being fatigued.

Fatigue is a constant state of weariness that reduces one’s energy and motivation. This unrelenting exhaustion a patient feels in relation to COVID-19 can disorient sleep schedules and cause fatigue well after testing positive for the virus.

Researchers are linking a term called “long COVID” and chronic fatigue syndrome, a disease associated with severe fatigue and sleep abnormalities. For some people, these extended COVID-19 symptoms can last up to six months. Studies indicate that about 10% of coronavirus cases will experience extended symptoms.

Coronasomnia

Sleep disorders are also a common complaint of COVID-19 patients. Doctors specializing in sleep disorders have seen a rise in the number of sleep disorders associated with the coronavirus. Coronasomnia is a new term conceived to refer to sleep challenges associated with the pandemic.

One of the main sleep disorders attributed to COVID-19 is insomnia, or the ability to fall asleep or stay asleep. Many new cases of insomnia have been related to the pandemic’s significant cause of stress and varying disruptions to people’s daily routines.

Within the first few weeks of the global pandemic back in March of 2020, prescriptions for sleep medications increased by nearly 15%. The difficulties obtaining a good night’s sleep as a result of COVID-19 not only affects sleeping patterns, it can lead to other issues including high blood pressure, weight gain and diabetes.

Tips for Sleeping Well in a Pandemic

Are you wanting to get your sleep back on track but are unsure of how to actually put this into practice? See our helpful tips below to turn your stressing into snoozing…

Bedtime Routine:

  • Maintain a consistent bedtime

  • Wake at the same time every day, regardless of when you go to sleep

  • Spend an appropriate amount of time in bed: sleep needs vary by person, but sleep goal needs to be close to 8 hours nightly

  • If you nap, only nap early in the day, not in the late afternoon or evening

  • Don’t engage in arousing activity for at least 1 hour before bedtime, e.g., watching TV, computer/iPad and cell phone use

  • Perform relaxing activities before bed

Exercise & Diet:

  • Exercise regularly

  • Relaxing exercise, like yoga, can be done before bedtime to initiate a restful night’s sleep

  • Avoid caffeine or nicotine for at least 6 hours prior to bedtime

  • Avoid alcohol for at least 4 hours prior to bedtime

  • Do not eat a big meal just before bedtime

Environment

  • Keep your bedroom quiet and cool

  • Reduce light prior to bedtime

  • Make sure you are sleeping on a comfortable bed and mattress

  • Turn your alarm clock around; Set it to the wake up time desired and do not look at it until the alarm sounds

  • Ensure adequate exposure to natural light during the day so your body can maintain proper sleep/wake cycles

  • Associate your bed with sleep only

If you are still having trouble falling asleep, staying asleep, or waking up feeling refreshed, schedule an appointment with a board-certified sleep doctor.

At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, in-lab and at-home sleep testing options, and virtual appointments on our established telemedicine platform. Contact us today on our website or by calling 678.990.3962.

Lisa Driscoll