Today is World Sleep Day and the theme this year is ‘Regular Sleep, Healthy Future’

Over the past decade, the importance of sleep has grown exponentially, with sleep hygiene being an important pillar in living a healthy life and preventing chronic illnesses.

Sleep has been a popular topic over the past year, with some reporting that the pandemic has led to altered sleeping patterns, insomnia and ‘strange’ dreams.

In a recent survey carried out by SleepStandards comparing the sleep habits pre and post lockdown, researchers found the following:

53% indicated they spend less time sleeping than before the pandemic

67% believe their sleep was healthier before the beginning of lockdown

98% have developed new sleep problems post-lockdown

68% feel stress or find it hard to sleep, even after lockdown measures were lifted

As the vaccine roll-out continues to reach more people and populations across the world are slowly reaching a point where restrictions are easing and lockdowns are lifting, it is important to recognise the fact that a considerable about of people, according to the survey, will most likely develop new sleep problems post-lockdown.

Below are some tips on how to improve your sleep:

Consistent sleep schedule

Going to bed and waking up at the same time, even on weekend, is almost an essential step in helping you battle sleep problems and maintain a regular sleep schedule. If you are struggling with this step, experts suggest waking up at the same time every morning and then adjusting your bedtime as necessary.

HealthUnlocked understands how important peer to peer support is. Our sleep focused community provides a space to talk to others who also know how much Sleep Matters: healthunlocked.com/sleep-ma...

Regular exercise

Exercise is something that has been somewhat of a difficult thing to maintain during the pandemic.

With the uncertainty of the last year, it is not surprising that there has been a rise in both that anxiety and sleep-related disorders. Not to mention, although there is still a lot of research that needs to be done to further understand the long-term effects of having COVID-19, The NHS highlight anxiety as being a symptom of Long Covid.

Physical exercise has time and time again been shown to be an effective approach to improve sleep. Moving your body is also a well-known strategy to alleviate symptoms of stress and anxiety, two things that often go hand in hand with sleep-related disorders.

Bear in mind though, as emphasized by the National Sleep Foundation, exercise is only beneficial if it not at the expense of sleep.

If you are struggling to get moving, our Couch to 5k community can help you keep motivated: healthunlocked.com/couchto5k

We understand how it can be hard to talk to people about our mental health. To talk to people who are going through the same things as you, the Anxiety and Depression community is here to provide you with support: healthunlocked.com/anxiety-...

Less screen time

We all get told to get less screen time, turn off our screen up to 2 hours before bedtime and ensuring blue light filters are installed on our devices if working late, but who implements these?

These aren’t just old wives tales, getting a good night's sleep means not only turning off your devices, but it also means doing activities to help you switch off too. If two hours away from your phone pre-bed seems unrealistic, simply starts with 30 minutes. To create a sense of relaxation and calm you could try:

Having a bath

Reading a book

Listening to a sleep meditation

Bedtime yoga/ stretching routine

Writing a journal

If you share a bed, talk and catch up with your loved one

Please keep in mind that content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals. if you think you could be suffering from a sleep-related disorder, please seek out professional support.

References:

Gavidia, M., June 2nd 2020. How Have Sleep Habits Changed Amid COVID-19? Retrieved from ajmc.com/view/how-have-slee...

Long-term effects of coronavirus (long COVID), 18th March 2021. Retrieved from nhs.uk/conditions/coronavir...

World Sleep Day worldsleepday.org/

[Izb1]

Hi Pepa, thank you for this article on sleep. I have not had a good nights sleep for over ten years, which I think is hormone related as this all started when I came off HRT. I have spoken to a couple of doctors but have never found a solution. I have read and tried everything on how to get a better nights sleep but sadly havent found anything to help and this is getting worse the older I get.

[Researchfan in reply to Izb1]

Have you tried a low histamine diet? To see if it makes a difference.Histamine intolerance can be a reason for insomnia and interrupted sleep. And histamine in the body is intricately linked with hormones, especially oestrogen.

If not look up Dr Janice Joneja an authority on Histamine Intolerance.

[Izb1 in reply to Researchfan]

Thank you so much for this information, I will have a look at this x

[Researchfan]

Great post, thanks. Sleep and adequate rest are so vital to human health and happiness.

[Hidden]

Thank you Pepa, this is very helpful as its reassuring for everyone to know that the pandemic has taken many of us to dark places that we never thought would cross our radar before.

It's scary and unnerving being in a pandemic for all of us and in a myriad of ways so thank you all for your never ending support as everyone at HU-HQ must also have COVID fatigue.

Jerry. 🌈😊

[FTSP]

As a long standing insomnia sufferer, this reads like the victim blaming have you taken all the supplements wellness tracts we're surrounded by.

So thanks for that.

[FTSP in reply to FTSP]

And I think you mean that *recognition* of the importance of sleep has increased.

[Nathalie99 in reply to FTSP]

Hi FTSP,

I think this article is meant as a starting point for otherwise healthy people who have trouble sleeping.

I want to acknowledge and validate the fact that there are serious medical conditions that cause sleep issues which can be very severe.

Sometimes people do all the right things listed here and they can't sleep. In this situation it is important to go to a qualified professional as lack of sleep can cause a lot of severe side effects (personal experience).

HU does not replace the relationship with your doctor and can't give advice other that sharing personal experiences with different medical conditions.

It sounds like your sleep issues are deeper and you might need specialized professional care like a sleep study or checking hormone levels and many more things.

This article was written to encourage people to reach out if they notice their sleep patterns have changed after the pandemic so this might not necessarily fit with your medical situation and background.

Sleep deprivation is a terrible thing and it can be a torture.

I am sorry you are suffering with this.

[clv1950]

Yes it is very useful article. I am 72years old suffering with diabetes since 1998. I also have sleep problems since last one year. My diabetes is under control the H1b test taken on 17 March was 6.5. What is the low hestamine diet pl give details to follow it.

[Hidden]

Excellent article Pepa. Especially cut out blue screen (TV, tablets, phones etc) one hour before bed.

[distopicWorld]

I never had problems sleeping before pandemic. 34years, regular exercising, everything was fine until 2019. =( I'm very anxious and rational, so my feelings were broken with people dying and our shitty government in Brazil (I do live here, unfortunately). them, my sleep got broken.

I usually wake up around 4am very energic and worried, so now I'm in treatment with psychology using some medications to help. I like to read books before bed, sometimes I watch a little calm TV show.

[Jeffjones297]

Sleep for me has always been an intermittent challenge. I would say, mostly I sleep well 6 out of 7 nights but there's always a night that, I overthink, become anxious and just too wound up to sleep.These days with chronic hip pain, comfortable sleeping positions are harder to achieve but I do probably get 4-6 hrs of intermittent sleep, as I say 6 out of 7.

Paradoxically, a good night's sleep sees me wake up stiff as a board and requiring a good 1- 1 and a half hrs to uncurl my body from it's stiff and sore condition.

Whilst a disturbed night, sees me finally awake after a final exhausted hrs dozing, being more supple and less stiff.

It seems counterintuitive but I liken it, to a form of physiotherapy, where by constantly changing your position, keeps your body more supple, than if you sleep soundly in one position.

I am well aware of the powers of sleep and the effect disturbed sleep can have on your body. 17 yrs of waking night shifts in nursing, ruined my health prior to retirement.

Weird I know !