Why you can't sleep right now - and tips to make things better

Why you can’t sleep right now – and tips to make things better

“I took two Benadryl and still sleeping, I felt like I hit a new low,” Christine Larochelle. tweeted at 12:45 p.m. Tuesday.

“Sunday night I was up ’til like 3 p.m. I was just tossing and turning, and nothing was helping me, ”the 26-year-old who works in social media advertising tells The Post. “The moment I hit the bed and turned off the lights, my mind just races to everything happening in my life.”

Those were off-nights for her. For the past few months, Larochelle has struggled with falling – and staying – asleep. She joins a horde of zzzzz-free zombies around the world who have been starved for a restful night since the pandemic coronavirus began.

In the United States, 22% of people say their quality sleep is worse because of the COVID-19 crisis, according to a survey done by SleepHelp.org.

Elsewhere around the globe, researchers are also harping on this nighttime uprising. One study published in April by the Journal of Critical Sleep Medicine found that insomnia and its symptoms drastically increased for COVID-19 – free participants in China, the first epicenter of the disease, from January to February of this year.

In Italy, another major coronavirus hot spot, reports of decreased sleep increased more than 12% from February to March as the second week of lockdown kicked in, according to a study published in the. Journal of Sleep Research.

Although the data suggests the world is having a sleep crisis, Dr. Alcibiades Rodriguez, director of the sleep center at NYU Langone, says we actually have an anxiety problem.

One expert says avoid
One expert says avoiding “bad news” at night can help with insomnia.Shutterstock

Sleep deprivation = depression

“Sleep is interconnected with mood and anxiety disorders,” says Dr. Rodriguez tells The Post. “This is an unprecedented situation. It’s a high level of stress, especially in the middle of this in New York. ” Sleep disorders are actually a symptom of anxiety and depression, which he says is on the rise because of pandemic.

“[We’re] stressed about our health, about our family’s health, the economy, our jobs, ”he says. Being isolated from our friends without helping. “Besides that quarantine, to be at home, can make you actually depressed. Human beings, we are social animals, and we need contact. ”

Larochelle’s sleep has gotten even worse recently, as the Black Lives Matter movement continued to react to George Floyd’s death while in police custody in Minneapolis last month.

“A black woman; Most extremely outraged at all chances going on. It’s been very emotional draining to read about all this stuff, ”she says. “It’s so much work to do, and daunting. “I was already very stressed seeing the number of deaths and the pandemic and being closed in, and to add to the overall experience this was going on, increased my stress.”

‘This is an unprecedented situation. It’s a high level of stress, especially in the middle of this in New York. ‘

Nighttime is particularly tough for Larochelle because it lacks the easy daytime distractions. “I can do work or watch a show or do something. At night is when you are alone with my thoughts, ”she says.

In addition to being a symptom of a mental health issue, sleep can be affected by changes in your daily routines, says Dr. Rodriguez. “Being confined at home can disrupt your circadian rhythm, the sleep-wake cycle,” he says.

“I work in New York City, but I live in Jersey, so I think there’s a commute, walking around more, that just tires you out without you really realizing it,” says Larochelle. “I feel like I’m much more rested on a regular basis because [now] I can only go from my bedroom to my living room. I feel like I’m not tired at night. “

Lack of sleep will affect just about every part of your day, says Dr. Rodriguez.

“You are experiencing tension, your concentration is decreased, your memory may be affected, you may be moody,” he says. “Suppose you have a medical condition, you have back pain or you suffer from migraines: the case is going to feel worse. If you feel that way, it may lead to more anxiety and more depression; you’re a vicious cycle. “

Although Larochelle says she has noticed a strong change in her moods, her migraines and headaches have gotten worse.

Tips for improving your sleep

Larochelle says she has cut out coffee and tried meditation apps to help her relax.

“White noise works really well for me, so keep my fan on or use a rain app – that works really well to hum me to sleep,” she says.

Larochelle also recently purchased melatonin sleep supplements to pick up where Benadryl sought help.

However, Dr. Rodriguez recommends consulting a doctor before starting a medicinal treatment. “I have many patients who actually just need medication for anxiety. No sleep medication will control your anxiety, ”he says.

Dr. Rodriguez suggests creating established routines in order to help combat life’s pressures.

“Stress is something that we cannot control. Try to create some kind of normalcy if you can, ”the doctor says. That should include going to bed and waking up at the same time every day.

He also suggests squeezing in exercise, which is something you can control; socializing in one way or another, even through virtual gatherings on apps like Zoom; cutting out alcohol, especially right before bed; and avoiding anxiety-inducing “bad news” at night.

“Those things are easier said than done,” Dr. Rodriguez says. “Too guilty of that sometimes. I don’t do the best. ” But he says the key is to “control the little things in your world that you can control.”

And when other options fail, don’t be afraid to seek professional help.

“If you’re having trouble sleeping, consult your doctor. Sleep clinics are open, and we are here to help, ”he says.