The COVID- 19 pandemic has not only affected us psychologically and emotionally but has also led us into new challenges. Facing daily frustrations, fears, anger, leave a deep impact on the human brain. The lockdown has badly affected our sleep cycle and daily routine. We got in touch with Dr Sonal Anand, Psychiatrist at Wockhardt Hospital, Mumbai to guide you on how to improve your sleep cycle.
Dr Sonal explains, “All these increased sensory inputs have physiologically put the body on high alert and the brain is on an overdrive thereby affecting our circadian rhythm (sleep-wake cycle). This overdrive can result in temporary shortening of the sleep cycle and may present as less required sleep initially but in the long term making up for the sleep deprivation.”
Sleeping late and waking up late has become more common due to the lack of structured activities in the morning. Dr Sonal said, “A lot of people are working from home with erratic timings and altered lighted environments, affecting the secretion of melatonin. This cues for delays in the initiation of sleep.” So for the first few days of lockdown even if we have slept less, the sleep deprivation effects are going to set in now. “Sleep deprivation for a long time affects our cognitive abilities, lowers concentration, alters problem-solving techniques, and reduces outputs in general. Breaking the inverted sleep pattern is a huge challenge on its own,” she adds.
Other added emotional challenges of anxiety, fear, and depression can also be a cataclysmic situation. She explains, “Chronic exposure to stress and sleep deprivation is known to affect the myelin production and alter white and grey matter in the brain and even kill new neuron formation in the brain leading to lowered brain functioning.”
How to fix your schedule and sleep cycle
1. Try to get back to your routine schedule as soon as possible. Morning physical activity really helps. Even if you don’t have to go to work, get ready as you would on a usual day. Let your lunch and screen times be the usual and not overextended.
Image Credit: Dear Zindagi, Gauri Shinde
2. Yoga, meditation, practicing mindfulness will set the body right and in turn help with relaxing the troubled mind.
3. Avoid overexposure to disturbing news in the night. Follow only confirmed sources of information. Evening time should be relaxed, family-oriented time.
Image Credit: Dear Zindagi, Gauri Shinde
4. People working in night shifts from home may not have much to lean on and have to make the most of the situation. Try to stay away from the noise and other disturbances while sleeping after the shift.
5. If possible keep a time fixed for sleeping, turn off screens 1 hour before and try to relax before going to bed. If feeling overwhelmed, you could write down your anxiety-provoking thoughts and possible solutions thereby clearing thought clutter.
Image Credit: Dear Zindagi, Gauri Shinde
6. Talking about difficulties with family or friends does help but overt experiences of anxiety and depression should be dealt by a mental health worker only.
7. Avoid watching television or using gadgets before hitting the sack to get a good night’s sleep.
Image Credit: Dear Zindagi, Gauri Shinde
8. Avoid too much caffeine intake before hitting the sack as it can steal your sleep. Create a proper sleep atmosphere. Keep your room dark. Opt for heavy curtains or dark blinds. Use proper mattresses or pillows to avoid neck or back pain.
Lead Image Credit: Dear Zindagi, Gauri Shinde
