Can’t sleep due to COVID - 19 stress? Learn sleep hygiene practices for better sleep!

iChhori Team
Can’t Sleep Due to COVID‑19 Stress? Learn How to Rest Better

Can’t Sleep Due to COVID‑19 Stress? Learn How to Rest Better

The COVID‑19 pandemic profoundly affected our sleep. Anxiety, disrupted routines, excessive screen time and pandemic fatigue led many to experience “coronasomnia”—widespread difficulty falling or staying asleep during this global crisis.

Why Did COVID‑19 Stress Ruin Our Sleep?

Several key factors contributed:

  • Heightened stress, anxiety & depression: Worry over health, finances, lockdowns and misinformation raised cortisol levels and disturbed sleep cycles :contentReference[oaicite:0]{index=0}.
  • Disrupted daily routines: Working or studying from home removed natural time cues (like commutes), pushing bed and wake times later and degrading sleep quality :contentReference[oaicite:1]{index=1}.
  • Increased screen time even before bed: More media consumption, especially COVID news, and blue light exposure suppressed melatonin and prolonged sleep onset :contentReference[oaicite:2]{index=2}.
  • COVID‑19 infection itself: Even mild cases raised insomnia risk—with about 76 % of sufferers reporting sleep issues post‑infection, especially those with anxiety or depression :contentReference[oaicite:3]{index=3}.

Who Was Most Affected?

  • General public: Many reported insomnia, delayed sleep schedules, and daytime fatigue :contentReference[oaicite:4]{index=4}.
  • Healthcare and frontline workers: Higher levels of insomnia due to trauma, overwork, infection worries—a significant portion reported disturbed sleep :contentReference[oaicite:5]{index=5}.
  • Women, young adults & students: Particularly vulnerable—students delayed bedtimes by nearly 39 minutes and exhibited more sleep issues :contentReference[oaicite:6]{index=6}.
  • Post‑COVID individuals: Even mild COVID raised insomnia risk (76 % reported issues), especially among those with anxiety or depression :contentReference[oaicite:7]{index=7}.

Effects of Poor Sleep

Short-term, insomnia brings fatigue, poor concentration, and mood swings. Long-term, it heightens risks of obesity, diabetes, heart disease, depression, and stroke :contentReference[oaicite:8]{index=8}.

How to Improve Sleep During and After COVID‑19

  • Stick to a consistent sleep schedule: Wake and sleep at the same time daily—even on weekends—to reinforce your circadian rhythm :contentReference[oaicite:9]{index=9}.
  • Limit naps: Keep them under 30 minutes to avoid interference with nighttime sleep :contentReference[oaicite:10]{index=10}.
  • Increase daylight exposure and exercise: Morning light and daily activity support healthier sleep-wake cycles :contentReference[oaicite:11]{index=11}.
  • Create a calming bedtime routine: Remove screens at least 1 hour before bed. Read, meditate, or listen to soothing sounds :contentReference[oaicite:12]{index=12}.
  • Limit caffeine, alcohol & late meals: These disrupt sleep architecture and delay onset :contentReference[oaicite:13]{index=13}.
  • Set media boundaries: Avoid COVID news close to bedtime to reduce stress and blue-light exposure :contentReference[oaicite:14]{index=14}.
  • Relaxation techniques: Try deep breathing, progressive muscle relaxation, white noise, or CBD for calming pre-sleep :contentReference[oaicite:15]{index=15}.

When to Seek Help

  • If sleep issues persist despite lifestyle changes, consider CBT‑I (cognitive behavioral therapy for insomnia), effective even via telemedicine :contentReference[oaicite:16]{index=16}.
  • Avoid routine sleeping pills—use only short-term under medical advice :contentReference[oaicite:17]{index=17}.
  • If insomnia is accompanied by ongoing anxiety, depression or other mood concerns, seek professional support.

FAQ

Q: What is “coronasomnia”?

A rise in insomnia and sleep disturbances during the COVID-19 pandemic, due to stress, routine disruption, and media overload :contentReference[oaicite:18]{index=18}.

Q: Can mild COVID‑19 cause long-term sleep issues?

Yes—around 76% of non-hospitalised COVID patients reported insomnia symptoms months after infection, especially those with anxiety/depression :contentReference[oaicite:19]{index=19}.

Q: Are naps bad during corona times?

Short naps (≤30 min) can be refreshing. Longer naps, or irregular routines, make it harder to fall asleep at night :contentReference[oaicite:20]{index=20}.

Q: Are sleep aids recommended?

Only for brief, acute insomnia episodes—and under medical guidance. Long-term insomnia responds best to CBT‑I :contentReference[oaicite:21]{index=21}.

Final Takeaway

COVID-19 has undeniably disrupted sleep for many—even mild infection can trigger persistent insomnia. But with structured sleep habits, stress management, and a supportive bedtime routine, you can reclaim restorative nights. If trouble persists, therapy like CBT‑I offers a proven path back to healthy sleep.

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