With the arrival of the coronavirus pandemic, a whole slew of new situations have also arisen that pose a challenge to overcome. Adapting to this situation in which there is a significant risk of infection and contagion, on the one hand, and the need to adapt to a context of economic crisis and very limited freedoms, on the other hand, is source of stress, anxiety and others. psychological phenomena with the ability to erode our mental health if we fail to manage them well.
One of the areas of our life where this is most noticeable is the way we sleep and the quality of sleep we can get. This resting process is sensitive to emotional disturbances, which is why in COVID-19 times, it is normal to insomnia and other related problems.
The relationship between sleep disorders and the COVID-19 crisis
When we sleep, the physiological functions of our body associated with the system of attention to the environment and escaping dangers, on the one hand, and the psychological processes associated with the state of consciousness, on the other hand, shift to a background to prioritize a series of repair and reconfiguration processes of nerve cells in our nervous system, among other parts of our body. Which means functions related to immediacy are put aside in favor of the tasks of maintaining our body and our mindThe benefits are noticeable on a larger time scale.
However, when we go through a time of stress and anxiety, our body learns to be much more sensitive to stimuli sent to us by the environment, and to the memories of what worries us: in such cases, it is assumed that the he essential is to face an imminent risk or danger, before which every minute counts in order to be well prepared and react in time. There are therefore difficulties falling asleep and maintaining it with the level of depth necessary to rest well: these stress mechanisms remain latent even when we have apparently “disconnected” from our environment during sleep.
This means that in certain crisis situations where there is a problematic element in our lives that persists for days or even weeks and months, it is easy for anxiety not only to stop being useful, but also to become an additional problem. In the case of the COVID-19 crisis, these kind of ingredients are being given.
Tips for better sleep
Follow these guidelines so that the context of a coronavirus pandemic does not interfere with your ability to sleep well.
1. Avoid accumulating stressful tasks in the last hours of the day
Make sure the hours before bed don’t include experiences that cause you stress or that require a lot of physical exertion or an ability to pay attention and focus. In this way, your body clock will adapt to make the brain particularly active in the first two-thirds of your day., And not after.
2. Even in detention, don’t let your life fall apart
It is important to follow a schedule and maintain a series of habits that shape the usual activities you do during the week so that no sleep problems arise. In this way, you will avoid the temptations that will keep you up at times when you should be resting, and at the same time you will maintain a regularity regarding the time of day when you fall asleep, so that there is no lag between when you sleep and when you should sleep according to your responsibilities and obligations.
3. Maintain a rich social life
The fact that in certain circumstances we must avoid contagion by not physically approaching others does not mean that we must be able to rely on contact and relationships with others; we are social beings. Fortunately, on the Internet, ea is relatively easy to socialize even with real-time conversations without having to be where the other person is.
These moments of relaxation in talking to others work well as a way to “disconnect” from generally intrusive and stressful ideas, which prevents the psychological rumination that occurs. it often appears when we are in bed when we are trying to fall asleep.
Moderate exercise is also a valuable resource for keeping stress at bay, as it causes us to ‘reset’ our attention and return it to here-and-now stimuli and sensations, in addition to providing non-immediate incentives. (running for half an hour, hitting a certain number of push-ups, etc.).
5. Eat well
If you don’t eat well, it is easy for digestive problems to cause you trouble sleeping.. This involves both not eating foods that are predominantly indigestible or with inflammatory potential, and ingesting all the nutrients you need so that your body does not go into a state of anxiety due to lack of energy. and available resources. The pandemic is no excuse to buy the time and dedication to buy what you really need, or to relieve stress by giving yourself lots of ultra-transformed.
6. At home, distribute household chores
In situations like this, it’s easy for homework assignment issues to get worse. If you feel overwhelmed or overwhelmed, reformulated the distribution of responsibilities, Include the little ones in what they can contribute to make the family function well.
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- River, I and (2006). Stress and sleep. Mexican Journal of Neuroscience.
- Dementia, W. (2000). The Promise of Sleep: A pioneer in sleep medicine explores the vital link between health, happiness and a good night’s sleep. New York: Random House.
- Dew, MA et al. (2003). Sleep in healthy elderly predicts all-cause mortality after 4-19 years of follow-up. Psychosomatic medicine, 65: pages 63 to 73.
- Subirana, SR and Adell, M. To. M. (2014). Treatment of nocturnal restlessness and insomnia in the elderly. CME-Continuing Medical Education in Primary Care, 21 (2): p. 104-112.