PRESS RELEASE: Sleep difficulties are the unspoken symptom of the Corona Virus effect

Sleep difficulties are the unspoken symptom of the Corona Virus effect

Both the outbreak of coronavirus disease 2019 (COVID-19), and the proposed ‘return to normal’ lifting of restrictions may be stressful for people.

Fear and anxiety can be overwhelming and provoke strong emotions, especially in those who may be experiencing financial stress, isolation, or worry on behalf of vulnerable family and friends.

If you’re feeling edgy, having trouble sitting still or concentrating, finding yourself constantly or obsessively checking for updates, losing sleep, or waking really early with anxious feelings – you are not alone.

“These are completely normal, human reactions to a completely abnormal situation,” says Sydney sleep expert Cheryl Fingleson. “Worrying about both the present and the future is part of the experience right now. In particular, our collective sleep is suffering.”

And while there is no body or life hack to make you impervious to the touch of anxiety of the impact of disease, we do know that sleep is key to helping our bodies stay healthy.

Cheryl Fingleson has set out the advice she most frequently gives to clients who find themselves battling anxiety:

Protect your sleep by protecting your bedtime rituals.

Set a regular bedtime. Pair it with a set time to wake.

Set yourself up for success by doing the little things: use blackout curtains, earplugs or a sleep mask. Make your bedroom very comfortable and very dark.

Are you easily awakened? Use a fan or a white noise track on Spotify.

Set a hard curfew for all electronics. Try 90 minutes without social media, email and even television before lights out.

“It may be tempting to stay up late watching your favourite shows because you don’t have to go to work in the morning, but it is more important than ever to prioritise your sleep. If you can’t do 90 minutes, start with 15.”

Stay informed, but don’t look at the news right before bed. In particular, avoid things that increase your anxiety.

Instead, you can use the time before bed to put away fears, as part of giving order to the day. “Setting up plans of action for the morning can help alleviate uncertainty,” she advises. “We tend to keep our anxieties bottled up and they burst out in the dark. Try to clear out the mental cabinet ahead of time.”

Move your body and raise your heart rate every day.

This is a must, not only because it makes you tired and ready for bed, but because it also alleviates anxious, nervous energy. Cheryl Fingleson said, “This can be as simple as a socially distanced neighbourhood walk or doing an exercise video at home.”

Treat anxiety with gratitude, breathing, meditation and maybe medication.

Many people think stressful thoughts as they fall asleep. That feeds a cycle of anxiety. Make an on-paper or mental list of things to be grateful for instead.

Try slow breathing. In a comfortable position inhale slowly, hold your breath and exhale slowly. Repeat as necessary.

Consider meditation or progressive relaxation before bed or while falling asleep. There are many free podcasts and resources available.

Also, if you are suffering from anxiety, speak to a doctor or a mental health professional. Don’t be afraid to ask for help.

Don’t eat before bed. Don’t drink yourself to sleep.

Don’t eat right before bed. Symptoms of indigestion are unpleasant enough, but can be indistinguishable from anxiety. And while alcohol makes you sleepy, it doesn’t promote quality rest.

Take a hot shower or bath 90 minutes before bed. Wash your sheets!

Getting warm and then cooling off helps produce melatonin. One method to maintaining an electronic curfew is to combine it with a hot shower, both of which get you primed for a restful night.

What if you’re feeling sick?

If you’re battling infection, your body needs a lot of rest to heal quickly. To start, increase your total sleep time by two hours, said Cheryl Fingleson. “Focus on adequate sleep, stay hydrated, and manage symptoms to recover. During this time of uncertainty, work on what you can control: your sleep habits.”

Cheryl Fingleson advises all her clients to take charge of their sleep wellness and embrace good sleep habits as part of their wellness in this challenging time.