Understanding The Relationship Between COVID-19 And Insomnia
COVID-19 and insomnia may be interrelated, as both milder and more severe COVID cases have been linked with sleep disturbances, which can cause both short-term and long-term effects. However, some factors may raise the risk of developing insomnia after a COVID-19 infection. Insomnia can also worsen a person’s existing mental and physical health challenges.
Below, we’ll explore the possible relationship between COVID-19 and insomnia, as well as ways to address insomnia.
Insomnia defined
The American Psychological Association characterizes insomnia as "difficulty in initiating or maintaining a restorative sleep, which results in fatigue, the severity or persistence of which causes clinically significant distress or impairment in functioning." The APA further states that sleeplessness can be caused by a “transient or chronic physical condition or psychological disturbance."
Considered one of the most common medical conditions, insomnia is classified as a sleep-wake disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Some people may experience chronic insomnia from circadian rhythm disorders, but others may experience short-term insomnia as a symptom of stress, infection, or changes in their schedule or environment. Insomnia may increase a person’s risk of developing depression, anxiety, substance use, and immune dysfunction, among other physical and mental health concerns.
COVID and sleep challenges
Research suggests that more than half of people with COVID-19 experience sleep disturbances, and studies suggest that COVID may cause both related to sleep.
In 2021, an international study involving 22,330 adults reported that 36.7% of participants experienced insomnia symptoms, and 17.4% likely had insomnia disorder. The study also indicated that many people also experienced anxiety and depression, which were measured via depression and anxiety scores. COVID-related symptoms like headaches or pain may also make it more challenging to fall asleep and sleep through the night. Moreover, the use of certain medications, depending on their side effects, may also interfere with sleep. Research published in the Journal of the Neurological Sciences suggests that "fatigue, cognitive dysfunction (brain fog, memory issues, attention disorder) and sleep disturbances appear to be key features of post-COVID-19 syndrome.”
Coronasomnia and factors affecting sleep
Coronasomnia (or COVID-somnia) is a colloquial term that combines the word insomnia and coronavirus, referring to the impact of COVID on sleep. Children, healthcare workers, and people who get COVID have tended to be especially susceptible to COVID-related sleep issues. Factors impacting sleep in relation to the virus may include:
- Isolation
- Stress
- Disruption to one's routine
- Caregiving roles
- Nightmares
- Mental health challenges
- Undiagnosed sleep disorders
Sleep problems and long COVID
Long COVID typically refers to symptoms that persist weeks or months after recovering from a COVID-19 infection. According to COVID research, 40% of individuals with long COVID report sleep difficulties, such as insomnia, restlessness, and daytime sleepiness. Current research is seeking to examine whether sleep problems are caused by COVID or result from it.
Moreover, some researchers speculate that long COVID may occur when pockets of the virus remain hidden within the body, which can cause the infection to persist and affect sleep quality. the immune system. Sleeping difficulties like insomnia may also make it more challenging to regulate emotions and cope with stress.
Mild COVID-19, insomnia, and mental health factors
A recent study involving 1,056 people who had been diagnosed with a milder form of COVID within the last six months examined the possible relationship between COVID and insomnia. Over 76% of the study's participants reported experiencing insomnia, and 22.8% of these people reported severe insomnia. The researchers found that the severity of the initial infection did not seem to correlate with severe insomnia. However, those who reported experiencing depressive or anxious symptoms were more likely to have insomnia, and having a chronic condition also correlated with a higher rate of insomnia. The researchers noted that these conditions may be interrelated insofar as "insomnia can worsen mental and physical health, as well as being driven by poorer mental and physical health."
Moreover, their findings indicate that the rate of insomnia reported was higher than that of the general population and even higher than the insomnia rate of patients hospitalized for COVID-19. These findings led the researchers to speculate the reasons may be attributed to lingering COVID symptoms, higher stress, and sensitivity to physical health changes. To address the factors that may be contributing to insomnia, the researchers suggested a holistic approach and further research on the connection between COVID-19, insomnia, and mental health problems.
How you can address insomnia
Insomnia is usually who( this does not make sense) may ask about your sleep schedule and sleep habits. You may also be asked to keep a sleep diary. Depending on your situation, your provider may recommend lifestyle changes as well as therapy, such as cognitive behavioral therapy, and in some cases, the use of medication.
The following are some other strategies that may help you overcome trouble sleeping:
- Keep a sleep diary to note the time, sleep quality, and factors affecting sleep.
- Aim to reestablish your sleep routine by going to bed at the same time each night.
- Expose yourself to natural light during the day, preferably in the morning, to help regulate your circadian rhythm.
- Avoid alcohol and caffeine late in the day.
- Exercise regularly.
- Seek ways to manage stress, such as practicing mindfulness, taking a yoga class, going out in nature, dancing, journaling, and seeking social support.
- Consider your sleeping environment, such as noise level, lighting, and temperature setting.
- Avoid using your phone or computer shortly before going to bed, as blue light may affect your sleep.
- Speak to your doctor if you are considering using melatonin supplements.
Therapy may foster well-being and help you sleep better
Insomnia can significantly affect your overall health and well-being. A licensed therapist may be able to offer helpful strategies to promote relaxation and help you manage stress, which may lead to better sleep. However, if in-person therapy is inconvenient or unavailable in your area, you might consider online therapy.
An online therapy platform like BetterHelp allows you to speak to a licensed therapist by audio, videoconferencing, or live chat. You can also reach out to your therapist at any time through in-app messaging, and they’ll respond as soon as they can. You may find this helpful during nights when you can’t fall asleep, as you can document your feelings in the moment so that your therapist can understand what you’re experiencing.
Research shows that online therapy is effective for a number of conditions, including insomnia. One study published in the journal Cognitive Therapy and Research looked at remote cognitive behavioral therapy for insomnia (CBT-I). Researchers found that remote CBT-I reduced improved sleep outcomes and reduced symptoms of anxiety and depression.
Takeaway
Many people wonder about the relationship between COVID-19 and insomnia, which may be evident by the coining of terms like coronasomnia. Findings suggest that both milder and more severe COVID can cause sleep disturbances, and risk factors like mental health challenges may raise the risk of developing insomnia after a COVID-19 infection. While the effects of COVID are still being investigated, studies suggest that COVID can cause both short-term and long-term sleep disturbances. There are many ways to improve sleep quality, which may involve examining your sleep schedule, habits, lifestyle, and factors related to managing stress and fostering relaxation.
If you would like to receive support in managing insomnia and challenges affecting your mental health, you may want to consider therapy. If your sleep schedule makes it challenging to attend traditional in-person therapy, you might consider online therapy. Take the first step toward improving insomnia and any mental health challenges you’re experiencing and reach out to BetterHelp today.
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