Long Covid and Sleep: 5 Simple Steps to Better Rest

Why Sleep Issues from Long Covid Matter

Long Covid and Sleep: If you’ve been struggling with sleep issues after getting COVID-19, you’re not alone. Many people with Long Covid experience problems like insomnia, fatigue, and brain fog. Here are a few quick facts for those searching for immediate answers:

• Insomnia: Difficulty falling asleep or staying asleep.
• Fatigue: Feeling extremely tired all the time.
• Brain Fog: Issues with concentration and memory.
• Daytime Sleepiness: Struggling to stay awake during the day.

More details below.

Long Covid affects sleep in complex ways, including an increase in inflammation and sensitivity to pain. Research shows about 40% of Long Covid patients report sleep disturbances, which impact their overall health and daily life. These symptoms range from waking up frequently at night to feeling unrefreshed in the morning.

“If we can better understand the mechanisms behind these sleep problems, then maybe we can find treatments,” said Monika Haack, Ph.D., lead researcher on the sleep and pain project at Harvard Medical School.

I’m Ben Trapskin. My journey with sleep issues began when just a few hours of sleep each night wreaked havoc on my health. As an expert in Long Covid and Sleep, I aim to offer practical advice to help you improve your sleep quality.

Stay with me as we dive deeper into how Long Covid affects sleep and what you can do to manage it.

Long Covid and Sleep definitions:

• How to sleep when you have Covid
• How to get better sleep when you have fibromyalgia
• Why do I sweat in my sleep?

Understanding Long Covid and Sleep

Sleep disturbances are a common symptom of Long Covid. About 40% of people with Long Covid report issues like insomnia, daytime sleepiness, and waking up multiple times at night. This isn’t just about feeling tired; poor sleep can make you more sensitive to pain and affect your immune system.

Neurological Symptoms and Inflammation

Long Covid often comes with neurological symptoms such as “brain fog,” which includes memory and concentration problems. Inflammation likely plays a key role here. When your body is fighting off a virus, it triggers inflammation. This inflammation can affect your brain and disrupt your sleep.

Dr. Monika Haack from Harvard Medical School explains, “If we find that sleep disturbances lead to pain and to inflammatory dysregulation, then we can directly target those as well as the sleep disturbances.”

The Immune System’s Role

Your immune system is also deeply involved. Poor sleep can weaken your immune response, making it harder to fight off infections. An overactive immune system might even suggest that the virus is still lingering in your body, contributing to ongoing symptoms.

NIH Studies on Long Covid and Sleep

The National Institutes of Health (NIH) are conducting several studies to better understand these issues. One study supported by the National Institute of Neurological Disorders and Stroke (NINDS) is exploring how sleep and pain interact in Long Covid patients. Another study by the National Institute on Aging (NIA) is looking at how sleep and inflammation affect older people, leading to symptoms like fatigue and brain fog.

Dr. Kristen Knutson from Northwestern University, co-lead of the NIA study, says, “It’s not just how much sleep you get. It’s a complicated phenomenon. We want to understand which pieces are particularly important for different health outcomes.”

Measuring Sleep Quality

To get a clearer picture, participants in these studies wear a wrist monitor for a week and use a “sleep profiler” at home. This device includes sensors that detect breathing and other sleep parameters. They also fill out questionnaires about their sleep quality, duration, and how they feel in the morning.

Finally, blood samples are collected to check for signs of inflammation and immune system activity. This comprehensive approach aims to uncover the intricate ways that Long Covid affects sleep.

By understanding these connections, researchers hope to find better treatments for sleep disturbances in Long Covid patients. This could lead to targeted interventions that improve both sleep and overall health.

Stay tuned as we explore practical steps you can take to improve your sleep quality in the next section.

Step 1: Develop Good Sleep Hygiene

Improving sleep quality starts with good sleep hygiene. Here are some practical tips to help you sleep better, especially if you’re dealing with Long Covid.

Regular Sleep Schedule

Consistency is key. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

Optimize Your Sleep Environment

Your bedroom should be a sanctuary for sleep. Make it comfortable and relaxing:

• Cool Room Temperature: Keep your room cool. Around 65°F (18°C) is ideal.
• Noise Reduction: Use earplugs or a white noise machine to block out disruptive sounds.
• Light Control: Invest in blackout curtains and avoid bright lights before bedtime.
• Quality Mattress and Pillow: A supportive mattress and pillow can make a big difference.

Cognitive Behavioral Therapy (CBT)

CBT for insomnia (CBT-I) is a highly effective treatment. It helps you change thoughts and behaviors that cause or worsen sleep problems. According to the National Sleep Foundation, CBT-I can improve sleep quality and reduce symptoms of insomnia.

Melatonin

Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s naturally produced in response to darkness. Taking a melatonin supplement can be helpful, but consult your doctor first. Melatonin is not a one-size-fits-all solution and should be used wisely.

Light Therapy

Exposure to natural light during the day can improve your sleep at night. Aim for at least 30 minutes of daylight, ideally in the morning. If natural light is hard to come by, consider using a light therapy box. This can be especially useful during the darker months or if you’re spending a lot of time indoors.

By developing good sleep hygiene, you can create a strong foundation for better sleep. Next, we’ll dive into managing stress and anxiety, which can also play a significant role in sleep quality.

Step 2: Manage Stress and Anxiety

Stress and anxiety can wreak havoc on your sleep, especially if you’re dealing with Long Covid and Sleep issues. Here are some practical ways to manage stress and anxiety to improve your sleep quality.

Stress Reduction Techniques

Chronic stress can make it hard to fall asleep and stay asleep. Incorporate stress-reduction techniques into your daily routine to help calm your mind before bedtime.

• Deep Breathing Exercises: Simple deep breathing exercises can help reduce stress. Try inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth.
• Progressive Muscle Relaxation: This technique involves tensing and then slowly relaxing each muscle group in your body. It can help reduce physical tension and promote relaxation.

Mindfulness

Mindfulness practices can help you stay present and reduce anxiety. These practices can be especially beneficial if you’re struggling with sleep disturbances due to Long Covid.

• Meditation: Spend a few minutes each day meditating. Focus on your breath and let go of any distracting thoughts. Apps like Headspace or Calm can guide you through meditation exercises.
• Mindful Journaling: Writing down your thoughts and worries before bed can help clear your mind. Reflect on your day and jot down anything that’s bothering you. This can help you let go of stress before you sleep.

Relaxation Exercises

Engaging in relaxation exercises can prepare your body and mind for sleep. Here are a few to try:

• Yoga: Gentle yoga stretches can help relax your muscles and calm your mind. Focus on poses that promote relaxation, such as child’s pose or legs-up-the-wall.
• Visualization: Imagine a peaceful scene, like a beach or a forest. Visualize yourself there, soaking in the calm and serenity. This can help distract your mind from stress and make it easier to fall asleep.

Mental Health Support

Sometimes, managing stress and anxiety requires professional help. Don’t hesitate to seek mental health support if you need it.

• Therapy: Talking to a therapist can help you manage anxiety and stress. Cognitive Behavioral Therapy (CBT) is particularly effective for dealing with sleep issues and anxiety.
• Support Groups: Joining a support group can provide a sense of community and understanding. Sharing your experiences with others who are going through similar challenges can be incredibly comforting.

By incorporating these stress and anxiety management techniques, you can create a more peaceful mind and body, leading to better sleep. Now, let’s move on to optimizing your sleep environment to further improve your rest.

Step 3: Optimize Your Sleep Environment

Creating a sleep-friendly environment is crucial, especially if you’re dealing with Long Covid and Sleep issues. Here’s how to make your bedroom a sanctuary for rest.

Comfortable Mattress

A quality mattress is essential for good sleep. Look for one that provides the right balance of support and comfort. Yawnder offers a range of mattresses designed to keep you cool and comfortable throughout the night. A mattress with good airflow, like a hybrid or latex model, can help regulate temperature and prevent overheating.

Bedding

Your bedding can also make a big difference. Opt for breathable, moisture-wicking sheets, blankets, and pillows made from natural fibers like cotton, bamboo, or linen. These materials help regulate your body temperature and keep you cool, which is especially important if you live in a warm climate.

Noise Reduction

Noise can disrupt your sleep, so it’s important to minimize it as much as possible. Consider using blackout curtains or shades to block out unwanted light. A white noise machine can drown out disruptive sounds, or you can use earplugs if you prefer.

Temperature Control

The temperature of your room can significantly impact your sleep quality. Keep your room cool, ideally between 60-67°F (15-19°C). Use fans or air conditioning if needed, and consider investing in temperature-regulating bedding to keep you comfortable throughout the night.

Yawnder

Yawnder offers a variety of sleep products designed to improve your sleep environment. From comfortable mattresses to high-quality bedding, Yawnder has everything you need to create a restful sanctuary. Explore their range of products to find the perfect fit for your sleep needs.

By optimizing your sleep environment, you can create a space that promotes restful, restorative sleep. Next, let’s look at how to use supplements and medications wisely to improve sleep quality.

Step 4: Use Supplements and Medications Wisely

When it comes to improving sleep quality with Long Covid, using supplements and medications wisely can make a significant difference. Here are some options to consider:

Melatonin

Melatonin is a hormone that helps regulate your sleep-wake cycle. It is naturally produced by your body in response to darkness. For those with Long Covid, melatonin supplements can help reset disrupted sleep patterns.

How to Use: Take melatonin about 30 minutes to an hour before bedtime. Start with the lowest effective dose, usually 0.5 to 3 mg. Consult your doctor before starting, especially if you’re taking other medications.

Tip: Melatonin supplements can vary in quality. Always buy from reputable sources to ensure you’re getting what you pay for.

FDA-Approved Drugs

The NIH has launched trials to study the effects of FDA-approved drugs like modafinil and solriamfetol on sleep disturbances in Long Covid patients. These drugs are typically used to treat hypersomnia (excessive daytime sleepiness).

Modafinil and Solriamfetol can help improve wakefulness during the day, making it easier to maintain a regular sleep schedule at night.

How to Use: These medications should only be used under the guidance of a healthcare provider. They are usually prescribed when other treatments have not been effective.

Probiotics

Probiotics are beneficial bacteria that help maintain a healthy gut. Some research suggests that a healthy gut microbiome can improve sleep quality and reduce symptoms of Long Covid.

How to Use: Incorporate probiotics into your diet through foods like yogurt, kefir, and fermented vegetables. You can also take probiotic supplements. Look for strains such as Lactobacillus and Bifidobacterium, which are commonly linked to better sleep.

Tip: Consistency is key. It may take a few weeks of regular probiotic intake to notice improvements in sleep quality.

Light Therapy

Light therapy involves exposure to bright light, usually in the morning, to help reset your circadian rhythm. This can be particularly helpful for those experiencing sleep disturbances due to Long Covid.

How to Use: Spend at least 30 minutes in bright, natural light each morning. If natural light is not available, consider using a light therapy box.

Tip: Make sure the light therapy box emits at least 10,000 lux of light and is UV-free.

By using these supplements and medications wisely, you can improve your sleep quality and better manage the symptoms of Long Covid. Next, let’s look at how incorporating physical activity and exercise can further improve your sleep.

Step 5: Incorporate Physical Activity and Exercise

Incorporating physical activity and exercise can significantly improve sleep quality for those dealing with Long Covid. Here are some effective strategies:

Personalized Cardiopulmonary Rehabilitation

Personalized cardiopulmonary rehabilitation combines exercise training, strength and flexibility training, education, and social support. This custom approach can help people with exercise intolerance improve their overall fitness and sleep quality.

How to Use: Work with a healthcare provider to develop a personalized plan that includes aerobic exercises, resistance training, and breathing exercises.

Tip: Start slow and gradually increase the intensity of your workouts to prevent overexertion.

Structured Pacing

Structured pacing is designed to help people with post-exertional malaise (PEM) manage their activity levels. This method involves balancing periods of activity with rest to avoid triggering symptoms.

How to Use: Track your activities and symptoms to identify patterns. Use this information to plan your day, ensuring you include rest periods after intense activities.

Tip: Work with a trained coach to develop a pacing strategy that fits your lifestyle.

Flexibility Training

Flexibility training helps improve your range of motion and can reduce muscle stiffness and pain, which are common in Long Covid patients.

How to Use: Incorporate stretching exercises into your daily routine. Focus on major muscle groups and hold each stretch for at least 30 seconds.

Tip: Yoga and Pilates are excellent for flexibility training and can also help reduce stress.

Strength Training

Strength training can help rebuild muscle mass and improve overall physical function, which is often compromised in Long Covid patients.

How to Use: Start with light weights or resistance bands. Aim for two to three strength training sessions per week, focusing on different muscle groups each time.

Tip: Ensure proper form to avoid injury. Consider working with a physical therapist or trainer.

By incorporating these physical activities and exercise strategies, you can improve your sleep quality and overall well-being. Next, let’s address some frequently asked questions about Long Covid and sleep.

Frequently Asked Questions about Long Covid and Sleep

Does COVID cause sleep issues?

Yes, COVID-19 can cause sleep issues. People with Long Covid often experience insomnia, which is difficulty falling or staying asleep. According to research, about 40% of people with Long Covid report sleep problems. These issues include insomnia, daytime sleepiness, waking up several times a night, and not feeling refreshed in the morning.

Why does this happen? COVID-19 can disrupt sleep through various mechanisms, including mental health problems like depression and anxiety, changes to sleep architecture, and circadian rhythm disruptions. For some, sleep disturbances were more common even if they were never hospitalized.

What is the most common symptom of long COVID?

The most common symptoms of Long Covid include:

• Extreme tiredness (fatigue)
• Brain fog (difficulty thinking clearly)
• Dizziness
• Problems with taste or smell

Fatigue is often reported as the most debilitating symptom. It can significantly affect daily life and make it hard to perform even simple tasks. Brain fog can make it difficult to focus or remember things, adding to the challenges of daily activities.

How to fix COVID insomnia?

Fixing COVID-related insomnia can be challenging but possible with the right strategies. Here are some effective methods:

Healthy Lifestyle Habits

• Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Sleep Environment: Make your bedroom comfortable, quiet, and dark. Consider using a white noise machine if you are sensitive to noise.

Cognitive Behavioral Therapy (CBT)

• CBT for Insomnia (CBT-I): This is a structured program that helps identify and replace thoughts and behaviors that cause or worsen sleep problems. It’s often more effective than sleeping pills.

Medicines

• Melatonin: Some studies are exploring if melatonin can help with Long Covid-related sleep problems. It’s an over-the-counter supplement that can regulate your sleep-wake cycle.
• FDA-Approved Drugs: Trials are testing drugs like modafinil and solriamfetol, which are used to treat daytime sleepiness.

Stress Reduction Techniques

• Mindfulness and Relaxation Exercises: Techniques like meditation, deep breathing, and progressive muscle relaxation can reduce stress and anxiety, improving sleep quality.

By following these steps, you can manage and potentially improve your sleep quality despite the challenges of Long Covid. For more detailed strategies, consult with a healthcare provider who can tailor treatments to your specific needs.

Conclusion

Dealing with Long Covid and sleep issues can be daunting, but understanding and addressing these challenges is crucial for improving your quality of life. At Yawnder, we are committed to helping you steer this journey with expert evaluations and practical solutions.

Sleep quality is essential for overall health, and disruptions can significantly impact your daily life. Research indicates that around 40% of people with Long Covid experience sleep disturbances, such as insomnia, daytime sleepiness, and unrefreshing sleep. These issues can be exacerbated by inflammation and neurological symptoms, making it vital to address them comprehensively.

Our approach at Yawnder includes a variety of tools and resources to help you improve your sleep. From personalized sleep recommendations to guided sleep programs, we offer custom solutions based on the latest research. For instance, studies supported by the NIH are exploring how sleep and pain interact in Long Covid patients, providing insights that can lead to more effective treatments.

It’s not just about the amount of sleep you get but the quality. By focusing on good sleep hygiene, managing stress, optimizing your sleep environment, using supplements wisely, and incorporating physical activity, you can make significant strides in improving your sleep.

If you are struggling with sleep issues related to Long Covid, consider taking our sleep quiz to identify your specific challenges and get personalized recommendations. Together, we can work towards better sleep and a healthier life.

For more information and expert evaluations, visit Yawnder and explore our comprehensive sleep resources. Let’s make quality sleep a reality, even in the face of Long Covid.