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TORONTO — Lily Francois battled insomnia for a solid week, waking up at 3 a.m., and then struggling to get back to sleep. So the 13-year-old from Cole Harbour, N.S.

TORONTO — Lily Francois battled insomnia for a solid week, waking up at 3 a.m., and then struggling to get back to sleep.  

So the 13-year-old from Cole Harbour, N.S., decided to switch things up, pitching a tent in her living room and camping out with her younger sister.

Like most Canadian kids, Francois said she’s felt the emotional toll of COVID-19.

“There’s some days where I’m fine and I feel pretty motivated to do things like clean up around the house, do my schoolwork, work out,” Francois said. “But sometimes it’s really hard. . . when you’re just stuck in your house and you’re doing the same thing over and over again.”

Most Canadian teenagers say they’re experiencing feelings of sadness due to the global pandemic, according to a survey released Thursday that sheds light on youths’ feelings, behaviours and attitudes.

The Social Impacts of COVID-19 on Canadian Youth web survey asked kids aged 12 to 17: How fearful are they of catching the coronavirus? How do they feel about online schooling? Who do they reach out to for information?  

“The feelings of anxiety and uncertainty, even though there is a mixed range of emotions, they’re still very high and prevalent,” Ashley Manuel, assistant director of the Association for Canadian Studies, which conducted the study in partnership with Experiences Canada and the Vanier Institute of the Family, said during an online news conference.

“And because mental health issues have kind of always been something that this generation has struggled with, they’re definitely more at the forefront during this time.”

The study found 72 per cent of girls reported feeling sad often or sometimes, while 55 per cent of boys did.

“I miss laughing, honestly. My friends and I would laugh all the time, we’d find something that was hilarious, and be hysterical over it,” said Chase Ellis, a 13-year-old from Toronto. “It’s very hard not being able to be with family and friends, that’s what makes me the most sad.”

Deja Lee, a 16-year-old from Surrey, B.C., said she rarely feels cheery, but said it’s more indifference than sadness.

“You just feel less motivation to do things when you’re in the same environment constantly, day in and day out,” said Lee, a top basketball player for her age in B.C. “I’d rather be out with my friends, so I kind of like developed this sense of, not loneliness, because I still have my family around me, but I’m disappointed in a way that I don’t get to see my friends and do the things that I usually do.

Canadian kids are also running out of ways to entertain themselves — 84 per cent of female respondents, and 85 of males reported feeling bored.

But feelings of joy were also reported, with 86 per cent saying they have “often and sometimes” felt happy since the COVID-19 crisis began. The number was slightly higher among kids aged 12-14 than kids in the 15-17 age group. 

“It’s interesting to see . . . a more nuanced understanding to what all of this means, as they are reporting feeling happy as well,” Manuel said. 

Visible minority and immigrant youth, and kids with disabilities are both significantly more fearful of catching the virus and more fearful of immediate family members catching it.

Fifty-two per cent of visible minority and immigrant kids said they were afraid of catching the novel coronavirus versus 34 per cent of non-visible minority kids. There was also a gap around the fear of an immediate family member catching it — 80 per cent versus 68 per cent.

And 74 per cent of kids who had responded that they were “very afraid” of catching the virus also reported they often or sometimes have a hard time sleeping.

“If I got it, I don’t know what I would do because then I would have to stay in my room, and do my school work and I wouldn’t be able to see my family, and go outside, which is what really is helping me in this — going outside when it’s nice out,” Francois said. “And also, my grandmother is older, obviously, and if she caught it, I don’t know what would happen, so I’m really worried about that.”

The study’s findings around school were concerning, says ACS’s president and CEO Jack Jedwab.

While almost all the respondents said they missed being in the classroom, the majority of them are doing less than four hours of school work a week.

“It’s an important takeaway in the sense that doing homework less often is . . . a trend to be concerned about when we go into the fall,” Jedwab said. “It could mean that it’ll be increasingly challenging for educators to keep our youth up to the necessary standard with respect to their education.”

Asked how many hours a week of school work they’ve done, half of the respondents reported two hours or less, the majority falling in the one-to-two hour range. Five per cent of kids in Grades 9 to 11 said they’d done none; 10 per cent of kids in Grade 12 or CEGEP said none.

“If you consider that relative to how much school work they typically get in a week going to school, that’s quite a drop,” said Deborah Morrison, president and CEO of Experiences Canada.

The Grade 12 and CEGEP numbers weren’t surprising, said Morrison, since “marks are already into universities and pretty much your school year is well done.”

But the low numbers in other age groups were worrisome, and suggest that online environments aren’t working for many kids.  

“So, if you’re doing less work, and the platforms aren’t intuitive for you and you don’t feel that you’re learning much, then I think we may have a problem going into the fall,” Morrison said. “And I know all of the provinces are already on this issue in working hard to figure out better strategies for online learning to bridge that gap.”

Morrison noted that while school work was going down, housekeeping improved by about 40 per cent.

“I’m sure parents are pretty delighted about that,” she said.

The study found that parents were the biggest source of COVID-19 information for their kids, and so Nora Spinks, the CEO of The Vanier Institute said it’s important for parents to keep those lines of communication open.   

“Ask (kids) questions. Share your own ambiguity around your feelings, so without terrifying them or scaring them at all, letting them know that some days you’re having a good time, and some days not so much,” Spinks said.

She suggested communicating around routines including dinnertime, and asking questions such as: “How are you feeling today? What are you most anxious about? What are you most excited about?”

The web study, conducted in partnership with Experiences Canada and the Vanier Institute of the Family, was conducted between April 29 and May 5, and had 1,191 respondents.  

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Coronavirus led lockdown has brought lives and so many imperative things to a grinding halt. Sudden unprecedented changes, uncertainty and negativity have been affected us. Our mental health is gone for a toss and sleeping for many is now a task. However, one should anyhow focus on sleep as a lack of it can impact our health especially the immune system. And now, better immunity is important than ever. One can keep stress, depression, and anxiety and other mental health issues at bay by sleeping properly. 

Profound changes in our routines, disturbed circadian rhythm, depression, isolation, work, and household stress excess Screen Time are some of the reasons why you are facing hard sleeping soundly or taking time to fall asleep. We have earlier shared a few evening exercises and foot massage techniques to sleep well. And today we are sharing a no brainer yet effective breathing method which can make you fall asleep. You don’t need to do anything than breathing in this method. It is considered as a fool-proof method for better sleep. 

What is 4-7-8 breathing method?

The 4-7-8 breathing technique aka pattern was developed by Dr. Andrew Weil. He described this pattern as a “natural tranquilizer for the nervous system.”It’s based on an ancient yogic technique called pranayama, where one has to gain control over their breathing. When practiced regularly, it may help you to fall asleep in a shorter period of time. With the help of this state of deep relaxation, one can fall asleep faster. 

Because of deep breathing, we get more oxygen, and organs and tissues get a much-needed oxygen boost. It also regulates the fight-or-flight response we feel when we’re stressed. This is particularly helpful if you’re experiencing sleeplessness due to anxiety. And nowadays, due to lockdown, thoughts and concerns are at a peak.  So, when we focus on breathing our mind and body instead of worries get relaxed. At first, you may not see the results, however, with practice, you may see the effects. Do at least twice per day could yield the best results.

How to do it: 

One has to first rest the tip of your tongue against the roof of your mouth, right behind your top front teeth. 

Keep your tongue in that place throughout the practice. 

You can purse your lips while exhaling.

The first step ist to completely exhale through your mouth and make a whooshing sound. 

Then, close your lips, inhale silently through your nose as you count to four in your head.

Then, for seven seconds, hold your breath.

Finally, make another whooshing exhale from your mouth for eight seconds

Start with four breaths and then gradually work your way up to eight full breaths.

You can also follow this technique when you want to be in a  state of deep relaxation.

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COLUMBUS, Ohio — If you’re craving sleep these days, you’re not alone. At least 40 percent of Ohioans don’t get enough sleep as it is.

Missing out on sleep at least two to three times per week may be and indication that you’re struggling with insomnia. Doctors say the stress and anxiety caused by COVID-19 may be to blame for sparking the sleepless nights or making it worse.

Business owner, wife and mom Michele Rapp struggles with insomnia. 

“I mean, I’ll be asleep and then all of a sudden I’m like, I can’t turn my mind off.”

Up around 2:30 a.m. each day, she catches up on her favorite movies. Rapp can’t remember the last time she gotten good rest. She says the pandemic’s made it worse.

“Being so worried about all the people that I take care of and I’m responsible for their livelihood. That pretty much was the kicker for me.”

COVID-19 forced her to close up shop. With all of the adjustments and more coming to reopen soon, she’s mentally exhausted. 

“The stress of that, like I gotta sleep, I gotta sleep, makes it worse.”

Dr. Aneesa Das specializes in sleep medicine at Ohio State University Wexner Medical Center. She said at least 30 percent of the population in the U.S. has experienced symptoms of insomnia. And the COVID-19 pandemic has made sleeping much harder since regular work schedules and daily activities have been washed out. 

“Number one, we’re in isolation, so that can affect mood right and that can lead towards depression. Number two, we have increased stress and anxiety about what’s to come both financially and, and from an illness and health perspective,” said Das.

Since the pandemic started, Das said prescriptions for sleeping pills are way up. But if you’re wondering how to get a good night sleep, Das recommends checking your schedule.

“Even if you’re not going to maintain the same schedule you were when you were working, maintain a schedule. Pick a wake time and get up every single day at that same time. Number two, don’t go to bed until you’re tired. If you’re wide awake, don’t go to bed because you feel like I always used to go to bed, because now you might be sleeping in later,” Das said.

She also said you should get outdoors to keep your body clock in the right rhythm with sunlight. Exercise. And set time for relaxation. But don’t take a nap midday. That’s one thing Michele Rapp struggled with daily even before the pandemic. 

“I’ll come home and I’ll take what I call a medicinal nap, which is a good 20 to 25 minutes, or and then here’s the other thing is, I’m so tired after dinner, like around 6:30, 7:00 I’m out cold in my chair.”

So to settle her mind, she said, “I started building these little teeny, tiny houses.”

It doesn’t help her sleep, but it does slow her mind down.

“Part of my insomnia is all the worry. So, doing something like this that is so hyperfocused, I can’t think of anything else.”

Building tiny houses is a tedious process, but she said if she gets tired of doing it, she watches TV. Nothing else has helped. She doesn’t exercise right now because the motivation to do it isn’t there. However, she’s hoping that once she reopens her childcare centers and she can get to the gym, things will change.

Since we don’t know how long this pandemic will last, Dr. Das says it’s important to focus on one day at a time. If you suffer from chronic insomnia, there are resources for guided imagery and muscle relaxation exercises. For anyone struggling with short term or acute Iinsomnia, Dr. Das says you should know that it tends to resolve itself over time.

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