How the pandemic is impacting our sleep

If people experience abnormal sleep patterns that are interfering with their physical, mental, and emotional functioning, it may be time to seek professional help for it, says clinical psychologist Dr. Poojashivam Jaitly. Stress and anxiety during the pandemic may be leading to disturbed sleep patterns, or making existing problems worse.

The coronavirus has disrupted our daily lives tremendously, making people feel anxious, stressed, and sleepless. People have reported experiencing anxiety during bedtime, having trouble falling asleep, waking up in the middle of the night, and even nightmares.

According to a study on sleep disorders and sleep deprivation, sleep loss and sleep disorders are some of the most common and easily treatable problems, but they are often overlooked. Researchers say that loss of sleep or less than seven hours of sleep a day can impact cardiovascular health, and the endocrine, immune, and nervous systems.

We spoke to Dr. Jaitly about sleep disturbances during the time of a pandemic, its underlying causes, and when is the right time to seek professional help. Edited excerpts:

• People have been complaining of sleep disturbances during the pandemic, why is it happening?
• Has it been particularly hard on women?
• People have also been complaining of unusual dreams during the pandemic. Is that stress induced?
• Some people are sleeping more than usual during the pandemic, should that be a concern?
• What would you call sleeping more than normal?
• What counts as sleep deprivation? When should you seek professional help?

People have been complaining of sleep disturbances during the pandemic, why is it happening?

We have all gone through certain emotional and mental states which have contributed to disturbances in sleep. During the pandemic, it has been very difficult for people to cope with uncertainty and the thoughts related to that. They are anxious about whether they’ll be infected, they’re preoccupied because the situation around them is challenging, changing, and unpredictable, which is a breeding ground for anxiety. 

Research suggests that sleep deprivation can lead to anxiety disorders. Studies have also shown that people with chronic insomnia are at a high risk of developing a sleep disorder. We have seen a rise in sleep disturbance cases because either people were already experiencing  sleep disturbances, or (they are) because of the current situation, and their thoughts are preoccupied with a whole lot of anxiety.

We have seen a rise in sleep disturbance cases because either people were already experiencing  sleep disturbances, or (they are) because of the current situation, and their thoughts are preoccupied with a whole lot of anxiety.

Has it been particularly hard on women?

Women, in particular, are doing too many things during this time. The demands on them have been the most because they’re working from home and when they’re home, they may feel the need to provide for everyone. They take the provider role very seriously, they are doing so much which they probably can’t handle. Both mentally and physically, the demands on women have been comparatively more, they’re physically tired, and their brain is not at rest because it is stimulated with concerns regarding the health of the family and regarding their work. Secondly, many women have an erratic schedule during this time. In many instances, from my interaction with women across sections who are working professionally or as homemakers, they have reported that there has been an increase in their anxiety experience. They are finding it extremely challenging to relax their body and mind, which is a breeding ground for disturbed sleep or sleep disorders.

People have also been complaining of unusual dreams during the pandemic. Is that stress induced?

One has to understand that dreams represent whatever we go through and whatever is preoccupying us. Dreams happen when we are in deep sleep, and this is not the first time that such variations in dream patterns have emerged. We’ve often seen that a crisis inevitably paves way for mental unrest, which disturbs sleep cycles. A lack of routine, excess time at hand, this has been very commonly reported by people during this time. Having a sleep disorder like insomnia or narcolepsy increases the possibility of having vivid dreams. People have also reported being worried, and worry causes sleeplessness and leads to troublesome dreams. Dreams are nothing but a manifestation of all these thoughts that are disturbing in nature.

People are also reading a things that are suggestive, the content around them is not very positive, in terms of both the information which is flowing as well as how they’re processing it. 

Some people are sleeping more than usual during the pandemic, should that be a concern?

Anything which is different from your usual or normal way of doing things is a sign that something is disturbing you. Sometimes people sleep more to escape reality, they don’t want to face it; sleep becomes their escape route and they’re sleeping more because when they’re awake, it’s more painful for them to deal with it. These are all ways in which people react.

If there is a deviation from your usual sleep pattern, you are sleeping less or you’re sleeping more, and this pattern is continuing and you’re finding it difficult to break it, and it is causing disturbance in your everyday functioning, it is an alarming signal. In people experiencing a mentally and emotionally disturbing state, or a mental health condition, we’ve seen that excess sleep is a symptom. It isn’t so in all cases but it can be an indicator.

If there is a deviation from your usual sleep pattern, you are sleeping less or you’re sleeping more, and this pattern is continuing and you’re finding it difficult to break it, and it is causing disturbance in your everyday functioning, it is an alarming signal.

What would you call sleeping more than normal?

If on a regular basis you have certain demands or things to do, but you find it difficult to fulfil those, or you would rather sleep than tend to them, that’s definitely a sign that something is not okay. If you’re falling asleep more than usual and at odd hours, which is interfering with your everyday functioning, there has to be some disturbance there, it may not be a mental health issue but we do need to evaluate why it is happening.

What counts as sleep deprivation? When should you seek professional help?

Sleep disorders need to be evaluated by a professional, you can’t arrive at a diagnosis yourself. I should first explain what is the difference between insomnia and sleep deprivation. When one refers to insomnia it’s one’s inability to get adequate quantity or quality of sleep. You’re not able to get the quality of sleep that you require despite plenty of opportunity to sleep. Sleep deprivation is when there is a complete loss of sleep due to externally imposed restrictions.

If you’re sleep deprived, you can change your habit and your sleep pattern and improve the amount and quality of sleep that you get every night. Sleep deprivation is something which can become habitual, but it is something you can work on.

You may need professional help for it if you experience abnormal sleep patterns that interfere with your physical, mental and emotional functioning. Stress and anxiety may cause these problems or make existing problems worse.

You may need professional help for it if you experience abnormal sleep patterns that interfere with your physical, mental and emotional functioning. Stress and anxiety may cause these problems or make existing problems worse.

People also have this myth that once you engage in therapy it’s going to be forever. That’s not true. Sometimes we only seek professional help for a particular problem and that’s just a couple of sessions.

You can watch the full interview here:

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