{"id":5403,"date":"2020-05-23T23:15:28","date_gmt":"2020-05-23T17:45:28","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=5403"},"modified":"2021-03-31T00:53:27","modified_gmt":"2021-03-30T19:23:27","slug":"some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/","title":{"rendered":"Some of us have more time to sleep. So why are we so tired?"},"content":{"rendered":"\n<p>source:- washingtonpost<\/p>\n<div class=\"teaser-content\">\n<section>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Since the onset of the&nbsp;coronavirus&nbsp;pandemic, I wake up most days already tired. Coffee is mandatory, and that wasn\u2019t 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\u2019s also harder for him to fall asleep and harder for me to keep my eyes open in the afternoon.<\/p>\n<\/div>\n<\/section>\n<\/div>\n<div class=\"remainder-content\">\n<section>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">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,&nbsp;also caring for and educating children.<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">But some of us actually have more time to sleep. If we\u2019re working from home, our commutes have been eliminated. We don\u2019t have to get ourselves ready for work and the kids \u2014 and their lunches \u2014 ready for school. We can sleep in, or perhaps even squeeze in a nap. But with these supposed sleep luxuries at our disposal, it\u2019s still common to feel downright drained. Why?<\/p>\n<div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/#Quality_and_quantity_of_sleep_both_matter\" >Quality and quantity of sleep both matter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/#More_hours_in_bed_isnt_always_the_solution\" >More hours in bed isn&#8217;t always the solution<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/#Steps_to_improving_your_sleep_quality\" >Steps to improving your sleep quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/#Transitioning_as_society_reopens\" >Transitioning as society reopens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mymedicplus.com\/blog\/some-of-us-have-more-time-to-sleep-so-why-are-we-so-tired\/#Your_Life_at_Home\" >Your Life at Home<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"font--subhead gray-darkest ma-0 pb-sm pt-lgmod\"><span class=\"ez-toc-section\" id=\"Quality_and_quantity_of_sleep_both_matter\"><\/span>Quality and quantity of sleep both matter<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">If you theoretically have more hours to spend sleeping but \u201care experiencing sleep difficulty, it\u2019s absolutely logical,\u201d says&nbsp;Rebecca Robbins, a postdoctoral fellow and sleep researcher at Harvard Medical School. Though you might be working from home or be in a low-risk category, \u201cthe worry of being impacted can loom larger than life on your sleep and mental bandwidth.\u201d 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, Robbins says.<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">A&nbsp;study&nbsp;out of Wuhan, China, involving 3,637&nbsp;participants who were covid-19 free found that the prevalence of insomnia increased significantly along with worsened insomnia symptoms during the outbreak. The main causes included anxiety, depressive symptoms and fear of getting infected, but also economic-related stress, difficulty handling social distance restrictions and changes in daily life. &nbsp;<\/p>\n<p>As we experience repetitive days under duress over a long period of time, we move from acute stress to chronic stress, which takes a toll on the brain, says&nbsp;Gail Saltz, associate professor&nbsp;of psychiatry at New York-Presbyterian Hospital and the Weill Cornell Medical College, and host of the \u201cPersonology\u201d podcast. \u201cChronic stress raises cortisol levels .\u2009.\u2009. and it can certainly cause you to have more awakenings during the night. It doesn\u2019t matter if you have the time to sleep.\u201d<\/p>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Finally, \u201ceverything we\u2019re doing is new, and [it] takes a lot of energy to do new things,\u201d says&nbsp;Lori&nbsp;Russell-Chapin, a professor&nbsp;of&nbsp;counselor education and co-director of the Center for Collaborative Brain Research at Bradley University in Illinois. The mental and emotional burden of novel experiences \u2014 from being hyper-alert while grocery shopping to&nbsp;grieving the loss of a loved one&nbsp;from afar \u2014 wears on us.<\/p>\n<\/div>\n<div>\n<h3 class=\"font--subhead gray-darkest ma-0 pb-sm pt-lgmod\"><span class=\"ez-toc-section\" id=\"More_hours_in_bed_isnt_always_the_solution\"><\/span>More hours in bed isn&#8217;t always the solution<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Although you might have more opportunities to rest during this period, additional time in bed doesn\u2019t necessarily improve your sleep quality. \u201cYour bed should be the place that you crave for sleep,\u201d says Robbins, co-author of \u201cSleep for Success!\u201d If you allow yourself to lie there and toss and turn, \u201cyou can actually start to develop insomnia, because the bed starts to be that stressful place .\u2009.\u2009. as opposed to where you fall into peaceful slumber.\u201d<\/p>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Saltz says oversleeping can lead to problems, too, such as impaired cognitive function. \u201cOversleeping is likely to make you feel \u2018less sharp-minded\u2019 and \u2018blah\u2019 in terms of mood,\u201d she writes via email.&nbsp;Getting seven to nine hours of sleep each night on a consistent schedule is recommended<a id=\"_anchor_1\" href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/pandemic-quarantine-sleep-tired-exhausted\/2020\/05\/12\/5e1bccde-9482-11ea-82b4-c8db161ff6e5_story.html#_msocom_1\" name=\"_msoanchor_1\"><\/a>, not logging 12 hours just because you&nbsp;can.<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">It\u2019s certainly tempting to stay up late when you don\u2019t have to be in the office early, or snooze for a couple of hours midday because you\u2019re at home. But with those habits, \u201cwe\u2019re messing around with our natural circadian rhythms,\u201d Russell-Chapin says. \u201cIf you nap in the daytime, you\u2019re not telling your body that [you\u2019re] supposed to nap at night for eight hours.\u201d<\/p>\n<\/div>\n<div>\n<h3 class=\"font--subhead gray-darkest ma-0 pb-sm pt-lgmod\"><span class=\"ez-toc-section\" id=\"Steps_to_improving_your_sleep_quality\"><\/span>Steps to improving your sleep quality<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">The tenets of good sleep hygiene \u2014 such as&nbsp;getting some exposure to sunlight&nbsp;and limiting caffeine intake \u2014 shouldn\u2019t be overlooked. Setting and sticking to a sleep schedule should be a priority, because our circadian rhythm acts as a well-oiled machine, Robbins says. \u201cCommit to keeping your bed and rising time as close to the same time Monday to Monday as possible,\u201d she writes via email. \u201cIf you are a true night owl and prefer late bedtimes, find a schedule that you can keep throughout the workweek and operate on your preferred rhythm.\u201d<\/p>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">But keeping a consistent schedule is only part of the solution. During the pandemic, it\u2019s common to \u201clie down and your mind is still going because there\u2019s just no downtime,\u201d says&nbsp;Alyza Berman, founder and clinical director of&nbsp;the Berman Center<u>,<\/u>&nbsp;which offers mental health treatment in Atlanta. You might be thinking about how you forgot to buy hand sanitizer at the store, whether you have enough toilet paper left or how your nurse friend is coping with being on the front lines.<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">To improve your sleep quality, you have to calm that brain activity, something Robbins says she didn\u2019t learn to do until she went to a meditation retreat. \u201cWhat we have to do to fall asleep is quiet our mind,\u201d she says, \u201cand that\u2019s exactly what you\u2019re doing when you\u2019re meditating.\u201d<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">But you don\u2019t need a retreat or even an app to get started. The one tool Robbins suggests? A five-minute timer. Before lying in bed, find a quiet place. Sitting comfortably with your eyes closed, try \u201ccalming the mind, breathing heavily and deeply, and moving away from stressors in your environment,\u201d she says. As thoughts enter the mind, \u201cacknowledge them and then come back to the breath, come back to something that\u2019s tangible in the present.\u201d The goal is to slip away from stress and prepare your brain and body for sleep. Robbins says that those who meditate regularly experience better-quality sleep, because they fall asleep faster and into a deeper sleep.<\/p>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Both Robbins and Saltz agree that meditation takes practice, so&nbsp;you\u2019re not likely to see life-changing results the first time you try it. But sticking to some meditation for even five days could help you reap the rewards of better, deeper&nbsp;sleep<a id=\"_anchor_2\" href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/pandemic-quarantine-sleep-tired-exhausted\/2020\/05\/12\/5e1bccde-9482-11ea-82b4-c8db161ff6e5_story.html#_msocom_2\" name=\"_msoanchor_2\"><\/a>, Robbins says.<\/p>\n<\/div>\n<div>\n<h3 class=\"font--subhead gray-darkest ma-0 pb-sm pt-lgmod\"><span class=\"ez-toc-section\" id=\"Transitioning_as_society_reopens\"><\/span>Transitioning as society reopens<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Although it\u2019s unlikely that we\u2019ll return to our lives as they once were \u2014 at least for some time \u2014 some workplaces are beginning to reopen across the nation. We might see different schedules or more opportunities to work from home, but some of us will go back to a set schedule that might be a difficult jump from our current state. If you have enjoyed not having to commute or put in long hours away from home, how can you ready yourself for this shift?<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Robbins suggests preparing for your transition as you would an upcoming trip. If you were heading to London, for example, \u201cin the week leading up to that trip, you\u2019d be starting to switch your calendar a little bit closer to your destination.\u201d She says to take small steps each night, such as going to bed 15&nbsp;minutes earlier, to move in the direction of your new schedule. These incremental adjustments give your body and mind time to adapt.<\/p>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Besides our sleep schedules, there can be additional stress and exhaustion as we reenter the world. From worrying about whether we\u2019ll be infected to wondering whether we\u2019ll still have a job, some fear of the unknown remains \u2014 and that, as we know, is tiresome.<\/p>\n<\/div>\n<div>\n<p class=\"font--body font-copy gray-darkest ma-0 pb-md \">Digging into the \u201cwhat-ifs\u201d usually causes anxiety, Saltz says, which expends a lot of energy. \u201cWe\u2019re not going to be able to get uncertainty to go away.\u201d The best approach for dealing with uncertainty, Saltz says, is to first pick a trustworthy source for information, such as the&nbsp;Centers for Disease Control and Prevention&nbsp;(cdc.gov)&nbsp;or the&nbsp;World Health Organization&nbsp;(who.int), to help you make decisions such as whether to wear a mask. Then, allow the remaining uncertainty to sit with you, rather than fight with it or run away from it. \u201cThe only way you can coexist with [uncertainty] is to sort of let it float like a cloud and be there. It won\u2019t be in your front windshield. It\u2019ll be off to the side .\u2009.\u2009. so you can drive.\u201d<\/p>\n<div class=\"flex flex-column flex-ns-row justify-between bb-ns pa-0 pb-sm-ns\">\n<div>\n<h3 class=\"font--headline bold font-md3 gray-darkest mb-xs\" data-qa=\"hed\"><span class=\"ez-toc-section\" id=\"Your_Life_at_Home\"><\/span>Your Life at Home<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<div class=\"pt-xs pt-md-ns relative \" data-qa=\"content\" data-amp-bind-class=\"!isExpanded ? 'pt-xs pt-md-ns relative fadeout text-preview' : 'pt-xs pt-md-ns relative'\">\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\">The Post\u2019s&nbsp;best advice&nbsp;for living through a lockdown, including&nbsp;recipes to make,&nbsp;shows to watch,&nbsp;the best socializing apps,&nbsp;resources for parents,&nbsp;guidance for managing anxiety, and&nbsp;tips for canceled trips.<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Health &amp; Wellness:&nbsp;<\/b>What is a pulse oximeter?&nbsp;|&nbsp;Get back your workout motivation&nbsp;|&nbsp;Steps to better rest&nbsp;|&nbsp;Which doctor visits to make, keep, postpone&nbsp;|&nbsp;Running with a mask<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Food:&nbsp;<\/b>Learn to bake<b>&nbsp;<\/b>|<b>&nbsp;<\/b>How to use your freezer&nbsp;|&nbsp;Grocery shopping safety&nbsp;|&nbsp;Takeout and delivery tips&nbsp;|&nbsp;Learn to cook&nbsp;|&nbsp;Cooking substitutions<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Arts &amp; Entertainment:<\/b>&nbsp;25 comforting movies&nbsp;|&nbsp;Best TV shows to stream&nbsp;|&nbsp;Best books of 2020&nbsp;|&nbsp;Finding great art&nbsp;|&nbsp;The best super-long movies to stream<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Parenting:&nbsp;<\/b>A pediatrician\u2019s advice on doctor visits, vaccines and more&nbsp;|&nbsp;Education and activity guide&nbsp;|&nbsp;Why building forts is a comfort right now&nbsp;|&nbsp;Kids\u2019 mental health&nbsp;|&nbsp;Rethinking screen time<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Technology:&nbsp;<\/b>Which video chat app is best?&nbsp;|&nbsp;Fix your slow WiFi for free&nbsp;|&nbsp;Zoom babysitters&nbsp;|&nbsp;Smartphones and social distancing&nbsp;|&nbsp;Screen time as survival tool<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Home &amp; Garden:&nbsp;<\/b>Do\u2019s and don\u2019ts of Zoom happy hours&nbsp;|&nbsp;Cleaning and disinfecting surfaces&nbsp;|&nbsp;DIY cleaning supplies&nbsp;|&nbsp;Plumbing and home services&nbsp;|&nbsp;Creating a victory garden&nbsp;|&nbsp;Making a will<\/p>\n<p class=\"font-xs gray-darkest lh3 ma-0 ml-sm pb-md link-box-content-item\"><b>Travel:<\/b>&nbsp;Navigating pandemic-era air travel&nbsp;|&nbsp;Vacation refund strategies&nbsp;|&nbsp;Loyalty programs after the pandemic&nbsp;|&nbsp;Guide to backyard camping&nbsp;|&nbsp;Virtual tours of historic sites<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3438,3448,3454,3440,3459,3486,206],"class_list":["post-5403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-common-sleep-disorder","tag-experts-dr-sleep-charts-advise","tag-insomnia-symptoms-treatments","tag-insomnia-treatment-guidelines","tag-types-of-insomnia-solutions","tag-we-so-tired-feel-solutions","tag-world-health-organization"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Some of us have more time to sleep. 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