Specialists have reported a surge in sleep disturbances among individuals since the start of the COVID-19 pandemic. A study from the University of Southampton in the UK showed that insomnia has increased from one in six to one in four persons. This new phenomenon is being referred to as“Coronasomnia” or “COVID-somnia” and has been associated with several factors such as:
- Stressful life events
- Daily routine disruptions which disturb the circadian rhythm
- Inability to perform many relaxing and recreational activities due to lockdowns and social distancing
- Difficulty in maintaining a good amount of sleep due to increased work demand among healthcare workers
- Moving from real life to virtual life (whether work, school, or any other activity) increases exposure to blue screens leading to insomnia
- What are the consequences of insomnia?
- Lower quality of life
- Poor performance
- Difficulty in concentration
- Increasing trends of self-medication which subjects individuals to substance abuse
- Increased risk for suicidal ideations
- Higher risk for hypertension and myocardial infarction
Ways to relieve insomnia?
Many treatments for insomnia exist. It is recommended that the person tries relaxation techniques that suit him and discusses the issue with someone along with the underlying causes. However, if the condition persists for more than a month, it is recommended to discuss the issue with the family doctor to explore professional options such as cognitive behavioral therapy, pharmaceuticals, or others.
Here are some relaxation techniques that you can benefit from:
Progressive muscle relaxation:
- While inhaling, contract one muscle group for 5-10 seconds
- Exhale and suddenly release the tension
- Relax for 10-20 seconds
- move on to the next muscle group
Focus on the changes you feel when the muscle group is relaxed.
Imagining that stressful feelings are flowing out of your body as you relax can be helpful.
Gradually work your way up the body contracting and relaxing muscle groups + 2-3 abdominal breaths in between
Deep breathing technique
- Sit comfortably with your back straight. Put one hand on your stomach.
- Breathe in through your nose, count till 5
- Exhale through pursed lips, feel muscles relaxed, stress on letting go
- Might feel light headedness, breathe normally for 30 secs, then continue