Sleep Despite Uncertainty
There are few things as necessary to feeling good, but that can be so negatively impacted by daily stressors, as getting a good night of sleep. Sleep problems were already elevated prior to the COVID-19 outbreak, with at least 38% of South Carolinians reporting short sleep duration (<7 hours/night) per the Centers for Disease Control. The COVID-19 pandemic, coupled with social isolation and the resulting economic downturn, has resulted in increased anxiety, stress, depression, and sleep problems. It is well known that changes in routines, job uncertainty, financial pressures, and increased interpersonal demands (beginning homeschooling, for example) are important factors in the growing mental health concerns around the country.
One important behavior that can greatly assist us in feeling better is to practice healthy sleep habits. Sleep is vital to our emotional, mental, and physical health. Sleep is a passive physical drive that we frequently take for granted until it is disrupted. Unlike hunger or thirst, it’s not what we do to satisfy it, it’s what we don’t do. For instance, watching TV or using a smartphone in bed is counterproductive to training the body to begin resting as soon as we lie down. To prepare for a good night’s rest, decrease your activity an hour before bedtime, end all screen and TV time in bed, and do not watch the clock once you are in bed. Most people take up to 30 minutes to go to sleep, so don’t expect to doze off immediately. A less well-known recommendation is to delay going to bed until you are actually sleepy. Sleep is a behavior, and you want to condition the body and mind to initiate a “sleep protocol” when you lie down. It may sound counterintuitive, but trying to “force” yourself to sleep is actually counterproductive.
It is best to wake up around the same time every morning, even on weekends. Sleeping in and taking naps can be tempting, but they are not helpful for establishing healthy sleep habits in the long run.
If you find yourself groggy and tired during the day because of problems getting to sleep or awakenings after going to sleep, there are many resources to help you. Several internet sites, and smartphone apps like the CBT-I Coach app, are available for little or no cost. The National Sleep Foundation at SleepFoundation.org, CDC, and AASM are all reputable organizations with online information to help you sleep better.
Cognitive-Behavioral Therapy – Insomnia (CBT-I) is the first line treatment that the American College of Physicians and the American Academy of Sleep Medicine (AASM) recommend for all adults with chronic insomnia. CBT-I is a well-researched short-term therapy that teaches people healthy sleep habits. Local mental health counselors trained in CBT-I are another great resource. CBT-I trained counselors also focus on thoughts and attitudes related to sleep and teach people how to relax the body and mind in preparation for sleep. Midland Valley Behavioral Health and Consulting (803.380.9004) has training and experience in CBT-I and offers counseling using telehealth while the social distancing orders are in place.
