You know the drill. You try to get a good night sleep, only to wake up at 2 a.m., contemplating all the doom and gloom of the pandemic. Your subconscious is doing a major data dump. A couple hours later, if you’re lucky, after checking Facebook, doing some online shopping and reading your favorite websites, you fall back asleep.

Jenna Jonaitis, a lifestyle, wellness and parenting writer based in Grand Rapids, tackles the issue in the The Washington Post in a story headlined: “Some of us have more time to sleep. So why are we so tired?”

She starts:

Since the onset of the coronavirus pandemic, I wake up most days already tired. Coffee is mandatory, and that wasn’t the case before. My husband is more sluggish too. We have increased responsibility, taking care of our toddler while still working full time from home. It’s also harder for him to fall asleep and harder for me to keep my eyes open in the afternoon.

This pandemic is exhausting, mentally and physically. Our worlds have shifted, and it takes emotional energy to cope with that. Health-care workers are spending long shifts in hospitals and care homes trying to keep patients alive. Other essential workers are pulling overtime in grocery stores, warehouses, fields, production plants and delivery trucks to ensure the country has enough food, toilet paper and face masks. At-home workers are doing their jobs and, in many cases, also caring for and educating children.

Rebecca Robbins, a postdoctoral fellow and sleep researcher at Harvard Medical School, tells Jonaitis that sleep challenges are totally understandable.The uncertainty of the pandemic, concern for others and ourselves, and the utter lack of control is a perfect storm for insomnia and sleep difficulty.

Lori Russell-Chapin, a professor of counselor education and co-director of the Center for Collaborative Brain Research at Bradley University in Illinois, says we’re worn down by this new lifetyle, the hyper-alertness while doing such tasks as grocery shopping and grieving the loss of a loved one from afar.

A study out of Wuhan, China, found insomnia was often the results of anxiety, depressive symptoms and fear of getting infected, economic-related stress, difficulty handling social distance restrictions and changes in daily life.

What to do?

Suggestions include getting exposure to sunlight, limiting caffeine, sticking to a sleep schedule and calming the brain through meditation and deep breathing. 

The post More Time To Sleep, But We’re Still So Tired During This Pandemic. Why? appeared first on MyMedicPlus.

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.  

The post Youths report feeling sad, afraid of novel coronavirus during pandemic: survey appeared first on MyMedicPlus.

A lot of us are familiar with what insomnia is. It is a common sleep disorder that makes it especially hard for patients to fall asleep, stay asleep, wake up once or multiple times in the night and get back to sleep. A good night’ sleep becomes difficult to achieve and parents wake up tired. Insomnia can greatly disturb our energy level, mood, mental and physical health, work performance and overall quality of life. Even though the requirement for sleep varies from individual to individual, most of us need seven to eight hours a night to feel completely energized. But, many adults experience insomnia every now and then. You could be suffering from short-term or acute insomnia, which goes away in a matter of days or work. People suffer from acute insomnia due to stress or a traumatic event.

On the other hand, some people suffer from long-term or chronic insomnia. This insomnia may last for months at a stretch. Insomnia may also be a  result of some medical conditions or medications. Insomnia can be cured by lifestyle changes, medication and seeking the help of a sleep therapist.

Causes of insomnia

1. Stress about work, finances or family keeps our mind awake at night. This makes it difficult to fall or stay asleep.

2. Those of us who have an irregular bedtime schedule, an uncomfortable sleep environment, or stay online until late into the night may experience trouble sleeping.

3. As we age, we become restless. Minor inconveniences such as noises or other changes in our environment affects our sleep. Our internal clock often advances, which means we tend to sleep shorter hours than we actually need to.

4. Caffeinated drinks are stimulants that keeps sleep away. Nicotine in tobacco products can also interfere with sleep. Alcohol may cause you to feel sleepy but it hampers deep sleep and makes us feel fidgety.

Symptoms of insomnia:

1. Difficulty in falling asleep and staying asleep for long hours at a stretch. 2. Waking up too early and not feeling fresh upon waking up.
3. Daytime tiredness is accompanied with irritability, inability to focus, anxiety and an increased tendency of making errors.

Treatment of insomnia:

1. Keep your bedtime regular and limit your naps.
2. Avoid nicotine, alcohol, caffeinated drinks and other stimulating activities before going to bed.                                                                          3. Your doctor may recommend cognitive behavioral therapy for insomnia or CBT-I. This will help in controlling or eliminating negative thoughts and actions that keep you awake. You may also be prescribed medication to help you sleep better.

The post Are you suffering from insomnia? Check out THESE causes, symptoms and treatment of the sleeping disorder appeared first on MyMedicPlus.

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.

The post COVID-19 Interrupts Sleep for Ohioans appeared first on MyMedicPlus.

It’s not easy to relax in the middle of the Covid-19 pandemic. But there are some simple tips and techniques that can help you get some shut-eye.

LIFE IN THE Covid-19 pandemic has taken on some unpleasant and unexpected contours. Time has lost all meaning. Dreams have become assailingly vivid. That is, if you’re able to sleep at all, which many people cannot. At least, not as well as they did before it felt like everything was unraveling, all of the time, with no end in sight.

“I am seeing a significant spike in insomnia at this time during the pandemic,” says Lisa Medalie, a behavioral sleep medicine specialist at the University of Chicago.

It might be useful to nail down our terms here. Insomnia isn’t just staying up late. It’s the inability to sleep—or to fall back asleep if you wake in the middle of the night—with no obvious impediments to explain it. Implicit in the definition, too, is that the deprivation negatively impacts your ability to function the next day. It’s acute when it lasts a few days or weeks; if it extends longer than a month, it’s considered chronic.

If this sounds like you, know first that you’re going through the same thing as a lot of people. And also know there are a few simple strategies you can deploy to get yourself back on track.

It is extremely understandable if you have cut yourself some slack during these sheltered-in-place times. Maybe your diet has gone a little snack-heavy. Maybe you shifted your work hours to make way for childcare or self-care. Maybe you stopped flossing. Only natural. But sleep is something worth preserving—even though that’s harder than it may sound.

“During times of increased stress, sleep is often the first biological system to malfunction,” says Candice Alfano, director of the University of Houston’s Sleep and Anxiety Center. A pandemic is stressful like magma is hot. In a recent online survey conducted by Alfano and her research team, the rate of respondents reporting “severe to very severe problems” either falling or staying asleep was double what they normally see.

That tossing and turning has real health implications. As neuroscientist and sleep expert Matthew Walker detailed in a 2019 TED Talk, sleep deprivation makes your brain slower, weakens your immune system, and increases the likelihood of all kinds of mental and physical woes as you age. “Sleep loss will leak down into every nook and cranny of your physiology,” Walker said in his viral presentation. “Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life support system.”

Unfortunately, life amid Covid-19 disrupts that sleep in any number of ways. There’s the anxiety, sure, not just about the disease itself but about financial security, childcare, and all the other ancillary effects of a society in suspended animation. “If you’re not tackling those problems head-on during the day, then when it’s just you and your brain at night and there’s no distractions, all of those problems, all those worries, all those stressers are going to come bubbling to the surface,” says Medalie. “The thoughts are going to produce emotional responses, the emotional responses are going to produce more thoughts, and the realization that time has passed and you’re not sleeping produces anxiety.”

It gets worse. “The relationship actually runs in both directions,” says Alfano. “Even during times of low stress, sleep loss elevates next-day anxiety, potentially creating a vicious cycle.”

While stress contributes greatly to sleep woes, it’s not the only factor in play. Staying mostly at home makes for a more sedentary lifestyle than your body might be accustomed to, which can make falling asleep harder. You may be looking at your screen even more than usual, pulling to refresh for the latest Covid-19 tolls or mind-smoothing TikTok loops late into the night. While you do, the blue-spectrum light emanating from your phone tells your brain to stop producing melatonin, the hormone that regulates your sleep-wake cycle, also known as the circadian rhythm.

And while bedtime gets much of the focus when it comes to sleep problems, a morning without routine—there’s no office to report to, after all—can be just as detrimental. “A lot of people don’t realize that the wake-up time and getting out of bed and exposure to light is probably the most important thing that regulates our circadian rhythm,” says Jason Ong, a neurologist who focuses on sleep medicine at Northwestern University, referring to the biological process. “Your brain is confused about what time zone it’s supposed to be in.”

The circumstances wrought by Covid-19, in other words, seem almost specifically engineered to interfere with your sleep cycles. Fortunately, there’s plenty you can do to reclaim your shut-eye.

Let’s start with that looming existential dread, since it’s probably the most pandemic-specific contributor to your tossing and turning. The bad news is, you’re probably stuck with it, at least until a vaccine arrives.

You can still take steps to manage it, though, especially as night falls. And it starts with not doing anything at all. “Make sure you have a scheduled hour of ‘me time,’” particularly if you’re sheltering in place with others,” says Medalie. “Everybody needs at least one hour by themselves.”

How you spend that time is up to you. But as you get closer to bedtime, make sure it’s genuinely relaxing. ”Instead of watching or reading the news—most content is repetitive anyway—engage in quiet, calming activities under dim lighting, such as reading, talking with family or friends, or listening to music,” says Alfano.

This all might sound easier said than done. But small adjustments can make a big difference. Don’t bring your smartphone into the bedroom, for starters, or tablets or laptops or any screens at all. If you have a TV in there, consider jettisoning it. Alfanso suggests putting all your charging cords in the kitchen, and setting a reminder for an hour before bedtime to plug in all your electronics and bid them adieu until the morning. Old-school alarm clocks still exist! And some even have built-in light functions designed to help you sleep and wake up on a regular schedule. (WIRED recommends the Homelabs Sunrise Alarm Clock, but you’ve got no shortage of options.)

Northwestern’s Ong also researches how mindfulness techniques can improve sleep, especially for those with chronic insomnia. “It can be a potential tool to help reduce that vigilance, give your brain some signals that it doesn’t need to go into that fight-or-flight mode, or that if it does, here are some tools to help decompress, so that you have a more fair chance for your sleep system to help you fall asleep and stay asleep,” he says.

A simple way to start is to think of yourself as a trainspotter. (Presumably not one from the 1996 Danny Boyle film.) Much like a trainspotter observes railcars passing by from a distance, try to observe what’s happening in your mind without directly engaging with it. If you do find yourself boarding at some point, just get off at the next station. “As you do that, you will start to train yourself that it’s OK to focus on this present moment,” says Ong.

Apps also offer an entry point to anxiety-quashing meditation, although that complicates the whole “remove the phone from the bedroom” scenario. WIRED contributors have had some success with Calm, which offers a range of soothing sessions. Even Swiss Army workout app Peloton has a sleep meditation section, including at least one class specifically designed for the 3 am wake-up.

Getting good sleep involves more than just clearing your head. The experts WIRED spoke with all agree that clearing your bedroom is just as important. “The bedroom should just be a bedroom. Just a room for your bed, and maybe your dresser, and nothing else in there,” says Medalie. “Sleep and sex are the only two things that should happen in the bedroom.”

The post How to Sleep When the World Is Falling Apart appeared first on MyMedicPlus.