COVID-Related Sleep Problems Still On the Rise in 2021

By Admin

According to a recent survey conducted by the American Academy of Sleep Medicine (AASM), Americans are still having more sleep problems than they were before the COVID-19 pandemic. Many are experiencing what is now called “Coronasomnia,” or “COVID-somnia,” an inability to sleep due to life changes and daily stress. Since insomnia often leads to irregular sleep hours, some are experiencing late sleep times as well, either in the morning or as an afternoon nap. Over half of Americans reported an increase in sleep problems in the last two years, with the majority having difficulty sleeping or other sleep disturbances such as bad dreams or waking in the night. According to the AASM, there are many reasons for this, and sleep apnea is one of them. Even when treating sleep apnea with proper PAP-therapy routines, added stressors, more time on your hands, and anxiety due to fear or life changes can all contribute to sleep disruption in ways that may not have affected you before the pandemic. The best strategy against this, whether or not you have sleep apnea, is to maintain healthy habits around the clock, from weight maintenance to daily routines to optimal sleep hygiene. Feeling stagnant or overwhelmed is a natural response to problems of this magnitude, but in order to solve societal problems, we must first contend with our personal challenges on a day-to-day basis.

The Survey Results

Of the 2,006 adult Americans questioned for the AASM’s 2021 Sleep Prioritization Survey, the majority (57 percent) had difficulty falling or staying asleep, while the second-most prevalent complaint (46 percent) involved disturbances and sleeping less due to abrupt awakenings. Others reported less quality sleep (45 percent) and having strange or disturbing dreams (36 percent). Among those with problems sleeping, respondents aged 35-44 years had the highest rate (70 percent) of “Coronasomnia” or “COVID-somnia” disturbances.

“Stress, anxiety, and disruptions to our routines can all have a negative impact on our sleep,” sleep specialist Fariha Abbasi-Feinberg, M.D., told the AASM. “Unfortunately, sometimes the harder we try to sleep, the more difficult it is to achieve sufficient, healthy sleep.”

The survey also found that more people have been using over-the-counter and prescription sleep aids. Out of those questioned, over half (51 percent) stated that they had taken medicine to help them sleep, and a majority (68 percent) reported more frequent use of sleep aids since the pandemic began. Only 5 percent of those using sleep aids claimed to have used them “rarely” during the pandemic.

Is It Oversleep or Needed Sleep?

The short answer to this question is possibly both. COVID-19 has changed nearly every aspect of our lives and continues to do so regardless of what particular phase our city happens to be in at the moment. With schools, workplaces, city parks, and gyms shutting down, many Americans are finding it easier to fall out of an active routine, leaving them with higher energy levels by the end of the day. It is also easier to go to bed earlier or sleep later, depending on schedule changes or less need for transportation time. Data collected by the health analytics company Evidation Health shows that on average, Americans have increased their sleep time by 20 percent during quarantines. But it’s difficult to say how much of that sleep is needed. Since many of us have been living with sleep debt for some time, some may be trying to make up for it now that things have changed, whether we realize it or not. At the same time, it is also easy to take it too far and end up even more fatigued than you were in the first place. While we may need these long-neglected sleep hours, it can be disruptive to gain them back over a short period, as our bodies (and minds) are not meant to binge and purge with our sleep. These types of fluctuations can lead to impaired cognitive function, mood problems, and further complications for those with an existing sleep disorder like OSA. Because of this, sleep experts recommend sticking to a new schedule in place of the old one, and maintaining healthy routines throughout the day, especially during the last few hours before bed. Sleep in excess can be just as unhealthy as sleep deprivation if it persists, and in the short term can make it harder simply to wake and face the day.

Sleep Health Recommendations

The National Sleep Foundation (NSF) recommends 7-9 hours of sleep per night (for most adults), but the quality of those sleep hours will make all the difference between a good morning and a case of Corona doldrums. Simply logging bedtime hours tells you nothing about how your body and mind are resting, but paying more attention to how you feel throughout the day can tell you exactly how rested you are, and what you can do about it if a problem persists.

Both the AASM and the NSF urge healthy sleep habits as a first step to solving sleep difficulties, whether the problems are just emerging or remain persistent over a long period of time. In response to the current pandemic, the AASM, the NSF, and the Centers for Disease Control and Prevention (CDC). have agreed upon the following sleep hygiene recommendations:

Be consistent with your schedule, whether it needs to adapt or not. Establish a routine and stick to it.
Establish a relaxing bedtime routine. Make sure your bedroom is quiet, dark, and relaxing.
Sleep time means time to turn off the electronic devices, and that means all TVs, computers, phones, or tablets.
Avoid large meals, caffeine, and alcohol before bedtime. Modest-sized meals, snacks, and healthy options are the key. And avoid excessive liquid before bedtime, as they can cause you to wake more frequently to use the restroom.
Exercise. Even exercising before bed can be good for your body’s wake-rest cycle.The more physically active you are, the more likely you’ll feel tired when it comes time to sleep.
If you can, set a bedtime that is early enough for you to easily get seven or more hours of sleep.
Avoid exposure to bright light or loud sounds in the evenings.

The New Normal

Adapting to the “new normal” of a COVID-19 world means putting even more effort into healthy living. Most people already know this, but still find themselves slacking. Or perhaps they make sincere efforts to keep themselves healthy, yet find it difficult to navigate the many changes to everyday life. The pandemic has not only disrupted our daily lives, but has increased the level of danger in day-to-day activities. While many of us are getting used to the changes and adapting to the “new normal,” our bodies may still be catching up, and that includes circadian rhythms, our internal biological clocks that prepare us each night for sleep. As the pandemic wanes and we adapt to the new world we face ahead, sleep and sleep health should remain at the top of our priorities. Stopping the current trend will require more than simply stopping COVID-19, as our entire nation and society has experienced the consequences of neglecting our sleep needs for far too long.