Lockdown & Sleep

The coronavirus pandemic has certainly made its impact on many aspects of our lives. One area that being in isolation has changed for me personally, is my sleeping pattern. Whilst technically ‘sloth’ is not my actual name, it is a name given to me by my partner that I have to say has been rather fitting. Currently, making it through the day without a nap has become a small accomplishment. There I sat wondering if I was alone in that, however research has shown that I am not!

Sleep plays an especially important role in our functioning. It is how our body recuperates and processes things. Like eating, breathing, and drinking, sleeping is an essential part of our lives.

Research conducted by Kings college London in association with Ipsos MRI found that since lockdown in March, UK residents have reported significant changes to sleeping patterns. Almost two thirds of the participants said overall their sleep was worse. The study is based on 2,254 interviews with UK residents aged 16-75 and was carried out online between the 20th and 22nd of May 2020.

Results:

· Half the population (50%) say their sleep has been more disturbed than usual.

· 52% of women say their sleep has been more disturbed than usual, slightly more than the 46% of men who say the same.

· 62 % who are having financial challenges as a result of Covid-19 have had disturbed sleep.

· Two in five (39%) say they’ve slept fewer hours a night on average compared with before the lockdown.

· Three in 10 (29%) say they’ve slept longer hours but feel less rested than they normally would when they wake up (hypersomnia).

· Younger age groups are much more likely to report sleeping longer but feeling less rested.

· Two in five people (38%) report having had more vivid dreams than usual.

The results of this study highlight a relationship between finding the pandemic and lockdown life stressful. This effects different people in different ways. There seems to be a disproportionate effect on certain groups; women, younger people, and those with financial difficulties.

Mental strain is a huge contributing factor- it is not just physical exhaustion that makes us feel tired. Increased anxiety and mental effort add to how tired we feel. We are now spending more time indoors, juggling different things, trying to be creative with things- it is all exhausting stuff!

I think this quote here really sums up the sleepiness for me personally, "Anxiety, depression and stress are exhausting by their nature. Anxiety feeds on uncertainty and this is rife now - the 'what ifs' are endless," says Dr Jilly Gibson Miller, of the department of psychology at the University of Sheffield. We just do not know what the next weeks, months or even years will bring. Not that we cannot be positive but entering that train of thought can tire us out.

Our structured lives, our day-to-day routines for many of us are now shot! When normal sleep patterns are disturbed like this for a long period of time, the circadian rhythm is disrupted and plays havoc with our ability to function during the day. Being less busy, not having a set of rules to follow can have negative effects.

How do we improve this?

It is easier said than done- but trying to get our sleep wake cycle back to a regular pattern may help. Going to bed and waking up at the same time everyday regardless of how well you have slept. Avoid alcohol and excessive caffeine as this upsets the REM stage of sleep. The REM stage being the most important for feeling rested.

Spend less time on your phones! How difficult this has been- being a source of entertainment and distraction but taking time away from this when you want to get to sleep is important.

Exercise more- this makes you feel more energized and less tired, despite the idea of exercise making your body more tired. Music when exercising can also give us a good boost. Watching what we eat will also impact our sleeping quality.

If you feel that you are feeling anxious and experiencing low mood it is probably worth addressing this with a professional. However, be kind to yourself, do not feel that you cannot experience anxiety in these circumstances. We can all do with a bit of extra support at times.