Sleep deprivation insomnia and coronavirus – are they correlated.
Before the coronavirus outbreak, there was a proper time to go to sleep and to wake up. Children used to go to school and to play outdoor activities, parents used to go to their offices, but now everything has been changed dramatically. Even if everyone is bound to their place due to the lockdown, most of the people are working from home, and online classes have replaced not only the traditional teaching methodology but also the learning way.
Problems derived from Coronavirus outbreak
Staying at home over a month due to refrain the risk of a rampant infection has overwhelmed many people physically and mentally. Everyone’s way of living and spending has gone out of the window nowadays. Indeed, eating and getting a good sleep are the main factors of everyone’s needs that are the most disturbed.
Before the lockdown, we used to sleep in average between 6 and 8 hours a day; which is very healthy according to several researches conducted in the UK and Italy. In fact, to reach this conclusion, these scientists have tested several samples from sixteen different studies over 25 years. And according to their findings, people who usually sleep less than 5 to 6 hours have a risk of premature death, but those who sleep more than 9 hours per night have even a higher risk!
But sleep deprivation also raises the body’s energy needs, as we usually feel hungry, which leeds towards obesity, exercising less, eating more, gaining weight and then increasing the risk of diseases like blood presser, diabetes, and heart diseases.
The effect of staying at home
Sleep deprivation, insomnia and coronavirus – the homebound effect
Yes, we are safer at our homes by refraining our selves from going outside. But at the same time, we are highly stressed in this situation by getting updates via smartphones or news channels and especially by looking for the fatality rates and unemployment rate which are going up day by day worldwide. And stress is not only directly connected with sleep-deprived but also memory processing, performance, thinking, creativity.
When we are overwhelmed by these bad news, then our brain is unable to receive any other information. In that situation, the brain releases a stress hormone called Cortisol. According to Walter Bradford Cannon, an American physiologist, professor and chairman of the Department of Physiology at Harvard Medical School, the cortisol hormone is produced in our adrenal gland, the amygdala, which is part of nervous tissues. When we discern the danger, then our amygdale releases the Cortisol to cope up with the situation of fight or flight. This attentive state increases our heartbeat, upset our stomach and tense our muscles. Most of our cells have cortisol receptors; based on our varying needs, it releases cortisol until stress cause goes away. So, stress will not give off unless we get rid off of COVID 19.
Furthermore, other factors like natural exposure light and taking meals affect our internal clock, especially circadian rhythm; it plays an essential role in modulating our slumber pattern as well as it controls hormonal imbalance and body temperature. Ivana Rosenzweig, a neuroscientis at King’s College London, said that internal sleep-wake rhythms and the light-darkness cycle disruption can rise up by a ‘Desynchonisation.’ Due to quarantine, our outdoor activities are seized. We are limited towards our room where we spend most of our time with artificial lights and electromagnetic waves like a smartphone; laptops, tablets, T.V, tube lights have aggregated our sleep.
A coronavirus cure: 3 tips to reduce stress
1- Make a new routine
Some people have been furloughed, and some other people are stuck working from the home for the first time in their life : it has changed their routine. So, it is the right moment to set up a new method for yourself. It will help you to manage and remain under the control of your circadian rhythm. It will not only set your working hours but also repair your sleep and wake up cycle; and it could help taking proper diet too.
‘’the longer we are awake, the longer our dive is to fall asleep’’. In fact, our brain will build up adenosine by-products, a sleep-regulating hormone, and will strengthen our sleep drive too. Besides that, we should take daylight (sunlight) exposure at least once in a day, because it will Melatonin hormone to be released in our body, which regulates the sleep, wake pattern, and mood as well.
2- Make a separate space for ‘’work from home’’
Do not use your bedroom as your workplace! Your workspace should be separate from your sleeping place. Keep away the electronic devices from your bedroom because they release artificial light, which can affect your sleep.
3- Do Exercise
Exercise can give you a good relief from stress. But the critical point is to do exercise on time. Avoid exercise just before sleeping because it can disturb your sleeping. It is better to do exercise before taking a night meal.
Although no one knows when this pandemic outbreak is going to decline. One thing is sure: if we take good care of our sleep pattern during this outbreak, then we may be less weary and little more mellowed and prolific.