Description: How are you sleeping these (Covid surging again) days? It will likely not surprise you to hear that more people are having trouble sleeping or are having weird dreams or both these days. The direct and indirect stresses and anxieties of the Covid-19 pandemic and the related uncertainties are definitely making it harder to be properly “rested.” However, rather than trying to ignore the impact of current events on our sleep, a good first step towards alleviating sleep issues and actually getting proper rest is to look directly and clearly at the problem. So, before you read the article linked below consider these two questions. First, pre-Covid, what percentage of adults responding to sleep surveys indicate they were having issues with their sleep and what did that percentage increase to in a large study conducted recently in the midst of the current Covid-19 pandemic? Second, a tougher question; What to groups are sleeping better during-Covid than they were sleeping pre-Covid and why is that?
Source: Night of the insomniacs: How COVID has turned us into a country of non-sleepers, Elizabeth Renzetti, Opinion, The Globe and Mail
Date: November 28, 2020
So, did the jump from 36% to 50% who are experiencing sleep issues pre- to during-Covid surprise you? Was the sleep influencing combinations of light deprivation, stress, anxiety, disruptions of routines, smart phone and other screen uses, lack of exercise, and use of drugs or alcohol all things you pondered as possibly involved in current maladaptive sleep patterns? And who could have predicted that scaring dreams could involve accidental hugging! Lastly, be honest, did you think of teens and high owls as the two groups that have benefited from not having to get up as early as their social schedules used to demand pre-Covid? Now that you have a clear picture of the issues that are combining to mess up your sleep these (Covid) days what are you going to try and do about it? There are some links below in the Further Reading section on Cognitive Behavior Therapy for Insomnia if you need so help.
Questions for Discussion:
- How have people’s sleep patterns been effected by the Covid pandemic?
- What are the factors, associated with our experience of the Covid-19 pandemic that are impacting our sleep patterns?
- How has your sleep been lately? If not so good, what sorts of things are you now going to try in order to make your sleep, better (more refreshing) and if you are not going to do anything why not (maybe you are too sleep deprived to think clearly)?
References (Read Further):
Pesonen, A. K., Lipsanen, J., Halonen, R., Elovainio, M., Sandman, N., Mäkelä, J. M., … & Kuula, L. (2020). Pandemic dreams: network analysis of dream content during the COVID-19 lockdown. Frontiers in Psychology, 11, 2569. Link
Robillard, R., Dion, K., Pennestri, M. H., Solomonova, E., Lee, E., Saad, M., … & Daros, A. R. (2020). Profiles of sleep changes during the COVID‐19 pandemic: Demographic, behavioural and psychological factors. Journal of sleep research, e13231. Link to Abstract
van Straten, A., van der Zweerde, T., Kleiboer, A., Cuijpers, P., Morin, C. M., & Lancee, J. (2018). Cognitive and behavioral therapies in the treatment of insomnia: a meta-analysis. Sleep Medicine Reviews, 38, 3-16. Link
Belleville, G., Cousineau, H., Levrier, K., & St-Pierre-Delorme, M. È. (2011). Meta-analytic review of the impact of cognitive-behavior therapy for insomnia on concomitant anxiety. Clinical Psychology Review, 31(4), 638-652. Link
Pillai, V., Anderson, J. R., Cheng, P., Bazan, L., Bostock, S., Espie, C. A., … & Drake, C. L. (2015). The anxiolytic effects of cognitive behavior therapy for insomnia: preliminary results from a web-delivered protocol. Journal of sleep medicine and disorders, 2(2). Link
CBT for Insomnia Links