Has COVID infiltrated your dreams? Have you had trouble sleeping? Are you “doom scrolling” late at night, even though you know better? If so, you’re not alone!
Several months back, earlier in the pandemic, I was in a crowded conference room, having a work meeting with about twenty people or so. There were no windows, and no one in the small room was wearing a mask. I suggested we put masks on, but no one else wanted to, so I just sat there mask-less, as the meeting continued. Inside I felt my anxiety starting to rise. This didn’t really happen, of course. I woke up to discover I was having my first vivid COVID dream. It wasn’t exactly a nightmare - it felt more like a stress dream. As if I wasn’t spending enough time stressing about COVID while I was awake!
I was curious about this - how did the pandemic work its way into my dream life so quickly? Was I the only one experiencing this?
Of course the answer is no, I wasn’t the only one. According to a recent Scientific American article, “The COVID-19 Pandemic is Changing Our Dreams,” COIVD Dreams are a thing. Many people around the world are reporting pandemic-related dreams and other sleep issues during the pandemic.
“At least three factors may have triggered or sustained the dream surge: disrupted sleep schedules augmenting the amount of REM sleep and therefore dreaming; threats of contagion and social distancing taxing dreaming’s capacity to regulate emotions; and social and mainstream media amplifying the public’s reaction to the surge.”
Many of my clients, friends, and family have reported exhaustion and difficulty sleeping. One thing is for sure: The pandemic is impacting our dreams and sleep!
COVID and Sleep: My Journey
Like many others, my sleep has varied over the months of the pandemic. Some nights I sleep much more than normal; I’ve been getting exhausted at night, and since I don’t need to get up as early to get my kids out the door or commute to work, I can let myself a bit sleep longer. I must say, it feels great when I do manage to get a nice, long night of sleep!
But there have been other periods when I haven’t slept nearly enough. I know better than to do late-night “doom scrolling” (ever!) but that doesn’t mean I don’t occasionally find myself staying up too late, mindlessly reading the news. Election week in particular was a real doozy for my sleep! And sometimes the overall stress I’ve been feeling about the pandemic and other world events has kept me awake too late or caused me to wake up fretting, unable to fall back asleep quickly.
Sleep Habits
If you have have trouble sleeping, good sleep habits can help! Here are a few of my favorite sleep strategies:
Wake up at the same time every day, and keep a consistent bedtime. If you want to sleep better, it helps to get your brain into a good circadian rhythm by helping it associate certain hours at night with sleeping.
Absolutely no screens in bed! This is a big one. Keep the TV elsewhere, and don’t be tempted to scroll around on your phone in bed. I like to keep mine charging in the kitchen when I go upstairs to sleep. Screens can keep us awake, even when we are tired, and the light from screens tricks our brain into thinking it’s daytime.
Limit caffeine and alcohol use. Caffeine stays in your system for hours - a general guideline is to steer clear of caffeine after lunchtime. And alcohol may make you feel relaxed at first, but it is known to disrupt sleep.
Wind down. Do something relaxing, like read a book, do a quiet hobby, meditate, or take a bath, before bed.
If you want solid nighttime sleep, don’t nap - even if you’re tired. Avoiding naps ensures that your sleep drive will be nice and high by bedtime, so don’t give in to the temptation!
Set up your sleep environment to be quiet, dark, cool, and comfortable.
If you occasionally toss and turn at night, don’t sweat it. Sometimes our minds love to catastrophize about sleepless nights, telling us that our next day will be ruined. If you’ve ever checked the clock all night long, you know what I mean! Instead, try watching your thoughts go by, and remind yourself that this long night will pass eventually, and a sleepless night now and then won’t hurt you.
Insomnia
If you have chronic insomnia, I recommend Cognitive Behavioral Therapy for Insomnia. It's an evidence-based behavioral treatment that’s more effective in the long-term than sleep medications. If you’ve had more serious sleep problems that last more than a month or so, give it a try and follow the steps; I’ve seen it do wonders for sleep!
Sleep Resources
Check out some episodes of my podcast, Psychologists Off the Clock, on sleep:
Two of my favorite sleep books:
End the Insomnia Struggle by my colleagues Dr. Colleen Ehrnstrom and Dr. Alisha Brosse to help with insomnia
How to Sleep: The New Science-Based Solutions for Sleeping Through the Night
by Rafael Pelayo MD
Check out this Sleep Skills Video by my friend and colleague Dr. Colleen Ehrnstrom.
For strategies to help you cope with Pandemic Stress, check out my recent blog post and podcast episode!