Are You Sleep Deprived Because of the Pandemic?

The last year or so has been a living nightmare for the most of us. The pandemic has invaded every aspect of our daily lives. It has had great consequences in our mental and physical health, while also affecting the economy and the education system. For many of us, this day-to-day nightmare is the reason we can’t sleep! Are you sleep deprived too?
Research has shown that the more directly a person is affected by a traumatic event, the more likely it is to disturb his sleep by causing him intense nightmares. A recent study showed that during the Coronavirus pandemic, people tend to have more nightmares and dreams, which cause them strong negative emotions, such as being involved in situations of danger, violence and despair.

Nightmares, insomnia and interrupted sleep.
People who work in hospitals and health centers are confronted daily with the worst images of the pandemic. Of course, people who suffer from coronavirus, or are closely associated with patients, are undoubtedly the first to show disturbances in the quality of their sleep. There are also millions of people who face the financial impact of the pandemic ,resulting in intense stress in their daily lives. In addition, there are those who can not manage the quarantine restrictions and distancing from their loved ones. They are all very likely to be tormented by bad dreams, insomnia and interrupted sleep nights. However,experts point out that nightmares, no matter how unpleasant, can serve as an opportunity to process the difficult emotions and stressful experiences of the day. It is a sign that the brain is doing important work in order to relieve the tension and emotional charge of everyday life. In addition, dreams can become a kind of training for stressful scenarios. They allow the mind to practice against threats and obstacles that it currently faces or may actually face and to find the best way to meet these challenges.

Nightmares seem more realistic.
Another common feature of this period is that dreams seem more realistic. This is partly because true life events are a major component of a nightmare, as the brain incorporates realistic information into the construction of dreams. A recent study in the scientific review “Dreaming”, which analyzed the dreams of Canadian students during the first stage of the pandemic, showed that the images that had caused them great concern, dominated in their dreams.

Dream recalling is more intense.
Under normal circumstances, it is difficult to remember a dream after waking up. In times of pandemic, however, people tend to remember more details because their nightmares are more emotionally charged. In addition, they are more likely to stay awake for a long time after waking up upset. Experts explain that if someone stays awake for more than 5 minutes after a nightmare, then the brain begins to record the information of the dream in its memory.

How to stop nightmares:

Focus on positive thoughts before bedtime.
Research has shown that levels of optimism and inner peace have a direct impact on the emotional content of dreams. Watching a comedy on TV or talking to a friend can be very helpful, as well as browsing photos from beautiful memories.

“Re-live” your nightmares.
Trying to rewrite the story of a recurring nightmare by giving a happy end can gradually help change the content of your dreams.

Limit screen time before bed.
The constant information from television and social media about the evolution of the pandemic can increase stress levels, leading to nightmares. Especially just before bed, turn off the TV and leave your cell phone out of the bedroom.

Don’t oversleep.
If you sleep too much, then the time of the REM phase of your sleep, which is the phase of dreams, will inevitably increase.

Drink less alcohol.
Alcohol intensifies any emotion that accompanies your dreams, while also disturbing sleep quality.

Reduce caffeine.
Caffeine causes overstimulation and does not allow your body to calm down. So limit caffeinated beverages and make sure you do not consume caffeine after 2pm.

Exercise more.
Lack of exercise due to quarantine affects the quality of sleep. Add more movement into your daily routine, even if it is a short walk to the park, a little jogging in the neighborhood, cycling, etc.