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Management of Coronasomnia

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Management of Coronasomnia

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Coronasomnia refers to increased sleep problems among people during the COVID-19 pandemic. Read the below article to get an insight into coronasomnia.

Written by

Dr. Deepiha. D

Medically reviewed by

Dr. Kaushal Bhavsar

Published At August 10, 2022
Reviewed AtOctober 18, 2023

Introduction:

Coronasomnia is a portmanteau word blending the two medical terms corona and insomnia. The term insomnia refers to a lack of sleep. It is derived from the combination of two Latin words- in means no and somnia means sleep. Sleeplessness is not a new issue. It has been a global burden for many decades. Studies have shown the prevalence of insomnia as high as 50 to 60 percent worldwide. Therefore many national public health agencies have considered them a public health epidemic.

What Is Coronasomnia?

As insomnia is already a significant issue, and the COVID-19 pandemic has increased the intensity of the concern. Excessive sleep problems among a wide range of populations have been reported in recent days, primarily due to corona season. In addition, COVID-19-related depression, anxiety, grief, stress, and panic attacks have become prevalent worldwide, impacting people’s daily activities and leading to sleep deprivation. Since this insomnia problem is associated with the coronavirus pandemic, sleep experts have labeled the condition as coronasomnia.

Coronasomnia is considered to be one of the tandemics (a term defining an epidemic condition occurring and worsening the existing pandemic) in the COVID-19 outbreak.

What Are the Causes of Coronasomnia?

The COVID-19 pandemic has just put people's routines upside down in every aspect of life. As a result, there exists a feeling of insecurity and uncertainty in terms of job, education, health, and especially regarding the return back to normal life. When all these pile up together, it is very common and natural to get sleep disturbances.

1. Stress:

Stress is one of the sweeping reasons for many problems affecting people's well-being physically and mentally. The psychologically disturbed minds will find it very difficult to sleep soundly. COVID-19 is a major event in the world that has lasted more than years.

Stressful events can be temporary or chronic.

  • Temporary: Job insecurity, poor marks in exams, and inability to move out and mingle with peers are transient stress-causing events that can be easily managed with mind diversion or working to find alternate solutions.

  • Chronic: Losing dear ones in a natural disaster or COVID-19 pandemic can be a major stressful event that can definitely alter the regular lifestyle and sleep patterns. Such an extensive setback to the mind will produce pronounced changes in sleep time and quality.

Sleep deprivation may include a decrease in slow-wave sleep (most restorative deep sleep), an increase in rapid eye movement sleep - REM sleep (increased brain activity with the pulse, blood pressure, and breathing speeding up), and more waking up episodes during the sleep cycle. In addition, sleep will get disturbed even due to less exposure to sunlight.

2. Changes In Complete Lifestyle:

Peer interactions and regular social activities are changed within a day. Changing the working atmosphere like remote commuting, increased screen time, and being indoors for the entire day have all contributed to a negative impact on mental health. Such sudden changes have altered the complete circadian rhythms and sleep-wake cycles. People started going to bed and waking up later than usual hours. Most of the biological functions like digestion, appetite, and mood responses are adapted and have been modified. All these things have contributed to phase-delay insomnia and lower sleep quality.

3. Media Influence:

People started to follow news on a regular basis regarding COVID-19 updates, and that has led to increased levels of mental distress. Students have suddenly changed from classrooms and books to electronic media for education. Increased screen time can make the mind restless. More unwanted information from social sites will keep the mind alert throughout the hours and hinder the regular sleep routine.

What Are the Symptoms of Coronasomnia?

There are various symptoms associated with coronasomnia, and some of them are,

  • General signs associated with conventional insomnia like the inability to get sleep or to stay asleep.

  • Always engaged with some thoughts or fear in mind that restricts people from concentrating on their work.

  • Increased levels of stress, anxiety, and depression.

  • Bodily changes like weight gain or loss, swollen eyes, fatigue, and dizziness.

  • Headache and heaviness.

  • Palpitations (pounding or fluttering heartbeat).

The incidence of these symptoms among people has increased since 2019, after the COVID-19 outbreak.

What Are the Solutions for Coronasomnia?

Coronasomnia is not a disease by itself but a condition that can lead to various cardiovascular functions and brain activity issues. Fortunately, coronasomnia can be managed with simple mindful techniques.

1. Stress Breaking:

The first and foremost approach to combat sleep disturbance is to break the stress-causing events. Expert psychologists have suggested the following ways to divert the mind from stressful thoughts.

  • Regular physical activity.

  • Reading books (especially comics or interesting facts that are light to the mind).

  • Hearing music and songs.

  • Interacting with peers and friends through the phone.

2. Changing the Aspects of Sleep:

Sometimes small changes in the sleep schedule or atmosphere can bring an enormous difference for the betterment.

  • Follow regular sleep timing so that the mind regulates and follows through that.

  • Take short naps during the daytime.

  • Get natural light for a few hours. Going out on a walk, working out on the open terrace, and swimming in the sunlight will energize the body and improve blood flow.

  • Maintain sleep hygiene in the bedroom by having dim light, mild fragrance, light music, a cold atmosphere, and comfortable pillows and blankets that will help keep the mind to rest.

  • Have some light and sleep-promoting foods like warm milk and nuts before going to bed.

  • Limit alcohol and caffeine intake.

3. Avoid Media:

Though it is quite hard to completely avoid media in this internet era, one can minimize their attachments to phones and television. Schedule timing for gadgets, and it will be better to avoid watching or hearing news close to bedtime.

4. Cognitive-Behavioral Therapy for Insomnia (CBT-I):

Cognitive-behavioral therapy is a well-established structured therapy that effectively addresses chronic insomnia by focusing on modifying behaviors and thoughts contributing to sleep problems. It has shown significant success as a treatment option for insomnia. But, there is still room for further research, particularly concerning the relationship between sleep disorders and COVID-19, which remains an open area of investigation.

5. Medications:

Medications for insomnia should be considered a last resort and used under the guidance of a healthcare provider. They are generally recommended for short-term use.

Conclusion:

One can overcome coronasomnia with simple thought-provoking changes in their lifestyle. However, few may suffer from persisting sleep problems and feel very difficult to get better. In such a situation, never be too late to seek professional help. Doctors can help one even through a telemedicine platform.

Source Article IclonSourcesSource Article Arrow
Dr. Kaushal Bhavsar
Dr. Kaushal Bhavsar

Pulmonology (Asthma Doctors)

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