OPINION

 

Disrupted sleep has been a hallmark of the COVID-19 pandemic for many of us living in Thailand. 

Psychologists explain why it is so crucial for everyone to get back to a healthy routine.

Maybe like a lot of us you find yourself asking "Why can't I sleep?" or "Why am I more tired when I wake up than when I went to bed?" 

There are many potential reasons why someone may be having trouble sleeping. 

So perhaps if you constantly having a tough time falling or also staying asleep, chances are the cause is something you’re doing.

The obvious cause can be drinking coffee late in the day.

Or something you’re not doing, like getting rid of the stress that keeps you awake. 

Brought on by the stress of living in a global pandemic and a recession, sleep experts have even labeled these sleep problems “Coronasomnia,” a portmanteau3 of coronavirus and insomnia. 

Currently, I have noticed that I tend to wake up earlier and after working in the morning, by mid-day I am already dozing off.

I told a few of my friends and work colleagues about my problem and they were having the same issues too.

One even thought it was a symptom of Covid even though he did not test positive.

Could people who have had one of the many variants of Covid still keep a mild form of it in our systems and that could be a reason we keep running out of energy?

Sleep disorders

 

Since the pandemic began, researchers around the world have documented a surge in sleep disorders.

 

Upended routines, more screen time, increased alcohol consumption, and dissolving boundaries between work and private life are just a few of the factors contributing to problems with sleep. 

 

And given the crucial role sleep plays in both physical and mental health, psychologists say it’s important to be proactive in addressing any issues.

 

“Once sleep is disrupted, it can impact mental and physical health, which may in turn cause further sleep disruption,” said Athena Akrami, PhD, a neuroscientist at University College London, who is studying cognitive dysfunction in COVID-19, including sleep disturbances. 

 

“A vicious cycle may form that is very difficult to diagnose and treat properly.”

 

Some people are sleeping more than ever, while others face shortened schedules, delayed schedules, or insomnia. 

 

Those suffering from post-acute sequelae of SARS-CoV-2 infection (PASC), or “long COVID syndrome,” where post-infection symptoms persist for months, are also reporting insomnia, sleep apnea, night sweats, and other problems.

 

Even after a stressful experience ends, sleep disturbances may continue—so experts say problems with sleep could persist into the coming months as life begins to normalize.

 

“The good news is there are treatments that work,” said psychologist James Maas, PhD, a retired professor at Cornell University and an international consultant on sleep.

 

 “For many of us spending time at home, this is a wonderful opportunity to regularize our sleep patterns and reap all the benefits that stem from a good night’s rest.”

 

Aside from being a major life event, living in stay-at-home conditions also increases our exposure to minor hassles and frustrations, which are known to reduce sleep quality.

 

In addition, less sunlight exposure, more screen time, irregular mealtimes, and increased alcohol use—all of which can interfere with circadian rhythm—are likely to exacerbate sleep problems in people working or learning from home.

 

Establishing healthy routines

 

Though many have turned to over-the-counter sleep aids such as melatonin, experts said the best defense against insomnia is to improve sleep hygiene or participate in cognitive behavioral therapy.

 

Good sleep hygiene practices start with establishing a regular sleep-wake cycle.

 

Go to bed around the same time each night, but not until you feel sleepy, and wake up at the same time each day. 

 

Establishing a daytime routine that includes exercise, regular mealtimes, and exposure to sunlight also helps calibrate the body’s circadian rhythm—as does avoiding caffeine within 10 hours and alcohol within 3 hours of bedtime.

 

Luckily here in Thailand, we do get a fair bit of sunshine.

 

Of course, if these routines don’t work you could always go back to the old methods of counting sheep or saying the Alphabet backward.

 

 

-- © Copyright  ASEAN NOW 2022-08-10

 

- Cigna offers a range of visa-compliant plans that meet the minimum requirement of medical treatment, including COVID-19, up to THB 3m. For more information on all expat health insurance plans click here.

 

Monthly car subscription with first-class insurance, 24x7 assistance and more in one price - click here to find out more!

 

Get your business in front of millions of customers who read ASEAN NOW with an interest in Thailand every month - email [email protected] for more information

1 hour ago, webfact said:

“Coronasomnia,” a portmanteau3 of coronavirus and insomnia. 

I think more people suffer from "Coronaobsession" !

Thailand News? Really?

As a retiree with no stress that I know of in my life, I suggest that this little story omits one important cause of poor sleep: old age!  The main stress of old age is the aging process itself.

 

Long as they can use it for a reason for crashing their pick-up, they will believe it

53 minutes ago, blazes said:

As a retiree with no stress that I know of in my life, I suggest that this little story omits one important cause of poor sleep: old age!  The main stress of old age is the aging process itself.

 

I agree what you say about the age process, but a lot of my friends are still suffering with long covid months after having covid and most are having trouble sleeping every night.

3 hours ago, webfact said:

counting sheep or saying the Alphabet backward.

Brilliant ! 

Reading that long drawn out statement is enough to send anybody to sleep ????

Probly from the Jab seens that was to prevent covid. So how could it be long covid. My friend had 3 jabs covid twice and now of work 2 months with long covid. $

33 minutes ago, vandeventer said:

I agree what you say about the age process, but a lot of my friends are still suffering with long covid months after having covid and most are having trouble sleeping every night.

..do they try turning off their phones at night?

What a load of <deleted>.

People's inability to sleep is probably more down to the constant fear-mongering by government "experts" and mass media than any physical condition.

I've read some tosh on here, but this has hit another level.

5 hours ago, webfact said:

Brought on by the stress of living in a global pandemic and a recession, sleep experts have even labeled these sleep problems “Coronasomnia,” a portmanteau3 of coronavirus and insomnia. 

Coronasomnia! ???????????? Yeah, I guess they must call it something. Just sad, they are branding these people as experts.

ASEAN NOW - medical experts......what a pile of <deleted>.

I am 81 now,  Have  had an Alprazalam ( Xanax) prescription for 20 years for sleep.  I still have a doctors prescription but pharmacies do not carry this drug.

Do hospitals?

I have always slept well but since a head injury some 3 years ago, I dream every night and sleep only 6 hours max

Caught covid a few days ago it seems (thanks to all those coughing and spluttering near me when out and about and many of them not wearing masks who do not cover their snouts when they cough and sneeze)

 

The symptoms have slowly been creeping up on me and seems last night and today I feel like s***, feels like a real bad case of flu.

 

Have had 3 doses of the vaccine, last dose about 1 month ago.

 

Quarantining at home since 3 days now and am suffering from not being able to sleep at night. End up reading whole novels throughout the night.

 

 

I have just come out of the other side of a very bad period of insomnia brought on by anxiety (caused by the whole covid situation i.e. lockdowns/stress/overthinking/worrying about covid etc). All in all, I'd say it lasted about a year. Probably the worst year of my life.

 

In an nutshell, I started experiencing hypnic jerks (when you jolt awake just at the point of sleep). I was experiencing these all through the night to the point where I would actually get zero sleep many nights. It was like torture. The doc prescribed me lorozepam to help me sleep (which they did help with) roll forward 6/7 months and I was hooked on the anxiety pills. Was a vicious circle, needed the pills to sleep but the pills are highly addictive causing many side effects and leading to more anxiety leading to interupted sleep patterns.

 

Once I had researched the symptoms/cause of my insomnia I was able to figure out myself how to get rid of it whilst weening myself off of the lorozepam which I managed to do. Not a pleasant time I have to say.

 

For anyone who is considering turning to anxiety pills such as lorozepam to combat insomnia I would offer one word of advice... DON'T! Insomnia is almost always caused by stress and anxiety. Once you can address the anxiety and find ways to alleviate it... you will sleep better.

 

 

I prefer to wake up at least one time every night. ????

8 hours ago, webfact said:

The obvious cause can be drinking coffee late in the day.

????

5 hours ago, vandeventer said:

I agree what you say about the age process, but a lot of my friends are still suffering with long covid months after having covid and most are having trouble sleeping every night.

Not to mention that checking the phone for COVID alerts every 5 min and worrying about it has a similar affect. 

4 hours ago, phukettrader said:

People's inability to sleep is probably more down to the constant fear-mongering by government "experts" and mass media than any physical condition.

 

9 hours ago, webfact said:

Currently, I have noticed that I tend to wake up earlier and after working in the morning, by mid-day I am already dozing off.

I thought this was called getting older ????

5555555555555555555555 Enough Said “;0)

This nonsensical article really was a complete waste of time. I should have known. Needless to say, I haven't experienced the issue described, and I doubt anyone else has.

5 hours ago, userabcd said:

Caught covid a few days ago it seems (thanks to all those coughing and spluttering near me when out and about and many of them not wearing masks who do not cover their snouts when they cough and sneeze)

 

The symptoms have slowly been creeping up on me and seems last night and today I feel like s***, feels like a real bad case of flu.

 

Have had 3 doses of the vaccine, last dose about 1 month ago.

 

Quarantining at home since 3 days now and am suffering from not being able to sleep at night. End up reading whole novels throughout the night.

 

 

I'm in the UK I have had 3 vaccinations and never had Covid no symptoms whatsoever but what you describe happening now at night  is happening to me too. I think it is the result of the 'Fear Covid' campaign which creates a framework where having flu like  symptoms triggers fear and the sleeplessness associated with being frightened and worried.

Using a mobile phone, tablet or computer before you try to go to sleep actually stops you sleeping. All computer and mobile phone screens emit 'Blue Light' which stimulate you into wakefulness

10 minutes ago, RobU said:

Using a mobile phone, tablet or computer before you try to go to sleep actually stops you sleeping. All computer and mobile phone screens emit 'Blue Light' which stimulate you into wakefulness

For many it has no effect, I'm one using a phone right up to when i sleep

FUD = Fear, Uncertainty, Doubt.

 

That's the message and that's what doesn't help you sleep, you don't get insomnia after a bleedin cold.