7 tips for getting good sleep during the pandemic
By Christina Heiser
Social distancing may be affecting your sleep. Here’s what you can do about it.
As an introvert, I’ve joked that I’ve been preparing my whole life for this period of social distancing. Little did I know when the coronavirus pandemic hit back in March that we would still be self-isolating nearly eight months later.
While I enjoy spending time by myself—and need the time alone to recharge—I’ve definitely felt the loneliness that comes from a prolonged period of not being able to hit up my favorite fitness studio with my regular workout buddy or meet for drinks after work with my group of writer friends.
The loneliness stemming from social distancing is not exactly good for anybody’s health. Studies show loneliness can affect everything from sleep quality to productivity to overall well-being—research out of King’s College London shows that people who are lonely tend to feel more tired during the day and have difficulty concentrating. A study published in JAMA Internal Medicine, meanwhile, finds that loneliness leads to a 45% increased risk of mortality. That’s because it weakens your immune system and ups your risk of heart disease, among other health conditions.
While researchers already knew that loneliness could lead to poor sleep and significant health problems, a 2018 study published in Nature Communications reveals the relationship also goes the other way, with poor sleep contributing to the sense of isolation. According to the study, poor sleep heightens feelings of loneliness the next day, causing people to avoid social contact similarly to anxiety sufferers.
Personally, I’ve found that the loneliness that’s resulted from social distancing has exacerbated my anxiety about coronavirus and made it harder to get a good night’s sleep.
“When you don’t have the support of friends and family and your routine is thrown out the window, there’s no break from all of your thoughts about what’s going on,” explains Paige Rechtman, licensed psychotherapist in New York City. “We’re stuck in our thoughts because we’re in social isolation from one another and the only thing we tend to be connecting about is coronavirus.”
So what can I, or anyone else who’s feeling isolated these days, do to combat those feelings and the sleep problems that come along with them? It’s all about staying emotionally connected to others and relieving stress. Here, we’ve rounded up seven tips from experts.
1. Video chat with friends
The best thing you can do—and something you may already be taking advantage of—is video chatting with family and friends, says Annie Miller, a licensed clinical social worker in Washington, D.C., who specializes in treating anxiety and sleep problems. This can help strengthen your connections, even if you can’t be in the same physical space.
Even though many of us are experiencing the fatigue that comes from spending hours a day on work-related video calls, the benefits of social interaction make it worth the effort. So if you haven’t connected with your friends or family in a while, go ahead and set up a virtual happy hour or schedule a playdate for the kids. (I recently hosted a virtual game night.)
2. Work it out
Although exercise is more difficult these days with many gyms across the country still closed to prevent the spread of coronavirus, it’s a proven mood- and sleep-booster, so it’s worth getting moving any way you can. Many studios are offering online classes so you can work out at home. Yoga is a good option, too, since it’s been shown to relieve stress. You can find online yoga workouts through many local studios and free apps.
3. Get some fresh air
Spending time outdoors is a proven mood elevator. “Spend time in nature, whether it’s just a walk around the block, hopefully with the sun shining overhead or out along a path by some trees or a body of water,” writes John Sharp, MD, in a Harvard Medical School article about social distancing. “Enjoy feeling the elements and feeling grounded and present and grateful to be alive. Nature helps.” Research shows spending time in nature also improves sleep.
4. Limit time on social media
I know I’m guilty of scrolling through my social media feeds well into the night, but it’s important to take breaks from checking the news. One thing that helps me is setting limits on my phone for how much time I can spend on social media apps.
“Stay informed and check the news, but find a balance,” says Rechtman. “It’s essential for your mental health and well-being.” And make sure you’re only checking credible news sources to avoid any unnecessary panic, Rechtman adds.
5. Practice gratitude
“I recommend thinking about three things before you go to sleep that are working for you right now,” suggests Rechtman. “With all of these spiraling thoughts about what could happen, it’s nice to reflect on the day.”
These could be as small as seeing someone at the grocery store help a fellow customer or getting to spend time catching up on your favorite TV show, Rechtman says. I am currently grateful that my favorite reality TV show is airing new weekly episodes.
6. Talk to a therapist
“Right now, therapy might be seen as one of those things you can do later, and I understand that you do have to prioritize in terms of your resources, finances and time,” says Miller. “But at the same time, if you’re feeling anxious, it could be a good idea to start the process of talking about it now.”
Rechtman adds that there’s never a wrong time to talk to someone, but if your coronavirus-related anxiety is impeding everyday functions, that’s a sign you should seek professional help ASAP.
“We always have things we could be working on,” she says, “but in this specific circumstance, it’s when levels of functioning start to change [that people should seek help]—when [they] aren’t able to sleep, start experiencing more obsessive-compulsive tendencies or start to feel physical anxiety that’s unmanageable.”
There’s also a possibility your anxiety will spike once this situation is over, says Miller, as it may be challenging to navigate a so-called normal life when it returns.
“What I notice is that when we’re in the middle of something really challenging, we focus on getting through it,” Miller says. “I think there’s going to be much more on the other side of it, when things start to settle. I think people’s anxiety is going to spike and sleep issues are going to spike.”
That’s why being proactive about therapy is a good idea. Virtually every mental health practitioner is offering teletherapy these days. Miller specializes in Cognitive Behavioral Therapy for Insomnia, which science shows is just as if not more effective than sleeping pills.
7. Use the time alone to reflect
There’s a difference between being alone and being lonely. Sharp suggests asking yourself if there’s anything you can get out of your newfound alone time. He points out that being by yourself gives you the chance to relive shared experiences.
“You can easily remember the places you’ve been, the people you’ve been with, the feelings you experienced together—all the highs and the lows,” he says. “Whether we’re together physically or virtually, in these trying times when we do need to practice social distancing, we should avoid unintentionally practicing emotional distancing. We can practice being emotionally connected when we’re alone.”
Sharp recommends thinking about who in your life you care about deeply. “Take a moment to feel the connection that you share with each significant other or others,” he says, adding, “remembering all of that offsets loneliness.”
Visit the Saatva blog for more expert sleep tips and advice.
Christina Heiser is the content manager at Saatva. When she’s not working, you can find Christina checking out the latest boutique fitness classes in New York City, cheering on her college basketball team and trying new beauty and wellness trends.
Sources:
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1188033
https://pubmed.ncbi.nlm.nih.gov/15898866/
http://sleepeducation.org/treatment-therapy/cognitive-behavioral-therapy
