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Why has everyone been sleeping so badly lately?

Not only do you roll over in bed and fail to fall asleep, and even when you are already asleep it is a restless and insufficient sleep.

This is the plight of many, which like the rest of our troubles has recently been related to Corona.

But there are also ways to overcome it

Tags

• Corona

• Corona virus

• Insomnia

• Sleep

• Sleep Disorders

• I'm just asking

Dr. Idan Goren

Friday, 06 November 2020, 07:16

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Recently more and more people are sending us questions about sleep difficulties.

Indeed, when the whole world is in a period of health and economic instability, intermittent closure and genuine concern for the future, it is not surprising that many people's sleep is also impaired.

So what exactly does the corona outbreak have to do with our sleep quality, and what can be done to improve the situation?

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To the full article

Why is the quality of our sleep so important?

Of all the difficulties that the corona virus has brought with it, it seems that the issue of sleep has been pushed aside a bit.

In recent months, however, many people have complained of a feeling that the quality of their sleep or their ability to fall asleep at night has been impaired.

Sleep is a critical physiological condition for body function, and is always important but especially during this period.

Sleep contributes to the efficient functioning of the immune system and strengthens the body's defense capacity, and severe sleep deprivation has even been found in studies to impair the body's immune capacity.

Sleep also increases brain function, as the brain works better when we sleep well, which contributes to complex thinking, learning, memory and decision making.

Sleep improves mood and contributes to mental health.

Studies have found that lack of sleep is associated with, among other things, anxiety disorder, and an increased risk of post-traumatic stress disorder (PTSD).

Right now you need better sleep than ever.

Woman lying awake in bed (Photo: Giphy)

Despite the importance of good sleep for the body, millions of people around the world chronically suffer from sleep deprivation or various sleep disorders even on days like theirs, and in times of global epidemic - it only gets worse.

The combination of social distance, closure of schools, closures, and work from home - has led, among other things, to a fundamental change in the routine of life, which is important, among other things, for an orderly sleep routine.

The same routine that is so important for quality sleep includes, among other things, waking up at a fixed time, leaving the house, exercising, bathing and going to bed at a fixed time to sleep.

When people do not leave the house for long periods, their biological clock may be damaged, among other things due to lack of exposure to natural sunlight during the day and darkness in the evening, the same clues that help the body's biological clock regulate the feeling of alertness and fatigue.

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Decreased physical activity, waking up late in the period of sleep, lunch, and multiple exposure to screens (studying and working through the zoom, watching TV for long hours and especially in the evening and at night) also add to the difficulty of sleeping.

And of course our mental state is very related to sleep and quality. Chronic stress, depression and anxiety, the fear of being infected or infecting others, the fear of financial instability, worrying about family members in risk groups or the personal fear of people who are themselves at increased risk of getting sick - all of these are going to sleep with us. Strengthen feelings of anxiety and directly impair the quality of sleep.So

Despite the daunting challenges, there are a number of tools that can help improve sleep and quality and thus help strengthen the body during this period.First, it is important to create as regular a routine as possible, including regular waking hours and sleep. This routine, which should include showering and changing clothes, is part of a healthy daily routine even if you do not leave the house.

You should also keep meals at regular hours and leave time for walking or exercise. Exposure to natural daylight plays a crucial role in helping our body regulate sleep healthily .

Even if it is not possible to leave the house, for example during an isolation period, it is recommended to open windows and shutters to let light into the house during the day.

Flood the house with natural light, it will help you sleep at night.

Amy Schumer wakes up (Photo: Giphy)

It is advisable to avoid a long nap, as it can disrupt the night's sleep.

When working from home it is not recommended to work from the bed so as not to disturb the intuitive connection between bed and sleep.

Before going to bed it is important to leave a period of time to relax and get ready for sleep, without lighting and without exposure to screens.

The blue light produced by electronic devices, such as mobile phones, tablets and computers, has been found to interfere with the body's natural processes to promote sleep.

It is also recommended to avoid alcohol and caffeine, especially in the evening, which can disrupt sleep and quality.

In addition to all these, it is very worthwhile to find ways to relax, as a tool for improving sleep.

You can try deep breathing, yoga, meditation or soothing music.

When you have difficulty falling asleep after 20 minutes in bed, it is advisable to get out of bed to another place, and return to bed to try to fall asleep when you feel tired.

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