Five ways to help tackle ‘coronasomnia’

The ongoing coronavirus crisis has resulted in a new wave of anxiety, which is keeping people awake at night. The term ‘coronasomnia’ has been used by experts to label the lack of sleep due to Covid-19 stress. 

Last August, a UK study found that the number of people experiencing insomnia rose from one in six to one in four, with more sleep deficiencies affecting mothers, key workers and BAME (black, Asian and minority ethnic) groups. 

Since the pandemic, sleep guidelines have been released to help those struggling to settle during these unprecedented times. 

Establish a routine

Setting up a bedtime routine can present a sense of normality during the evenings, allowing your mind to rest during the night. By adjusting sleep-specific features like having regular wake-up, wind-down and bedtimes, the consistency can help you to relax and de-stress.

During an evening wind-down, taking up peaceful activities like light-reading, meditation and stretching can benefit your sleeping routine a lot more than scrolling through your social media and being reminded of what is keeping you up at night. 

Keep your bed free for sleep

Sleep experts often talk about the importance of associating your bed and sleep. If you’re working from home, try to sit at a desk or away from your bed area and avoid laying in bed to watch TV.

If you’re struggling to settle at night, try not to spend too long tossing and turning. Experts suggest getting up and doing something relaxing, like reading, in low light until you feel ready to sleep.

It’s been found that changing your bedding, turning your pillows or purchasing a new mattress can help you doze off, due to the extra comfort. 

Stay active

As the weather is improving, it’s the perfect time to introduce regular daily exercise. Getting fresh air and natural light can have positive effects on your circadian rhythm. Reducing your screen time and going for frequent walks, can help to relax in the evening. 

If you’re feeling a little more athletic, introducing yoga and live-streamed classes is a great way to stretch out your body while tiring it out for bedtime. 

Healthy diet, healthy mind

What you put into your body during the day can influence how you settle in the evenings. During stressful times it can be easy to reach for your takeaway apps, but healthier diets rich in fruit and vegetables will benefit your brain and body more. 

It’s also recommended to be cautious of your alcohol and caffeine intake. Drinking caffeinated drinks before bed will not help you sleep, no matter how tasty. 

Cannabinoid oils

Cannabis product sales have increased significantly since the start of the pandemic. CBD is often used to improve insomnia as research suggests it effectively treats anxiety. The industry has witnessed a 100 per cent growth year-on-year, with a 275 per cent growth last April. 

Cannabis is known for helping to treat the causes of sleepiness, excessive daytime sleepiness and grogginess. Vaping CBD can help to relax your body in the run-up to bedtime, however, using oils in a caffeine-free drink can also help.