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How COVID-19 Changed the Nation’s Sleeping Habits

Hayley Pedrick



The COVID-19 pandemic brought sweeping changes to our daily lives. From lockdowns and homeschooling to financial and health anxieties, social isolation and changes in work routines, millions of people across the world experienced dramatic disruptions that impacted their lives and, their sleep.

Before the pandemic, around one in five Britons already struggled with disrupted sleep. However, as reports of COVID-19 began to dominate the news, sleep problems surged. According to a survey conducted by King’s College London and Ipsos MORI in March 2021, nearly two-thirds of UK adults reported that their sleep had worsened compared to pre-pandemic levels. The increase in sleep disturbances was dubbed ‘coronasomnia’.


How did the Pandemic Disrupt the Nation’s Sleep?


The pandemic impacted sleep in several significant ways:

1.      Changes to daily schedules - many people’s routines were thrown off balance. Without the structure of commuting and work many people slept later and went to bed later too. The brain and body need routine as it signals when it is time to prepare for sleep.

2.      Increased screen time and blue light exposure - The blue light emitted by phones, tablets, televisions and laptops increases the hormone cortisol, which in turn suppresses melatonin, the ‘dark hormone’ that helps regulate the sleep cycle.

3.      Decreased movement - Lockdowns limited physical activity. Movement increases levels of adenosine triphosphate (ATP), a molecule that increases sleep pressure in the brain and provides a sense of tiredness and readiness for bed.

4.      Limited exposure to natural light and the outdoors - Sunlight commands the circadian rhythm, syncing hormone cascades to the day/ night cycle while being outdoors has been shown to have regulating effects on mental and physical health which in turn affect sleep.

5.      Increased stress, anxiety and mood disorders - All of which are documented to disrupt sleep. The constant worry about health, finances, and safety kept many people awake at night. When the body is stressed, it releases hormones like cortisol and adrenaline, which prevent melatonin from rising adequately, in order to sleep well.

The pandemic disrupted all of these factors, leading to increased insomnia symptoms and making it difficult for people to feel rested, even if they had time to sleep during the day.

Common Sleep Problems During the Pandemic

Let’s explore some of the most common sleep issues that people faced as a result of COVID-19:

1.         Changes in Sleep Duration

While some people found themselves sleeping more than usual, many others struggled with falling asleep or staying asleep for extended periods. Heightened stress, new responsibilities like homeschooling, and changes in work schedules all contributed to these fluctuations in sleep duration. Additionally, vivid or disturbing dreams became more common, often tied to the anxieties of living through a global pandemic.

2.         Circadian Rhythm Disruption

Without the structure of daily commutes and office hours, many people’s natural sleep-wake cycles (known as circadian rhythms) were thrown off balance. This led to irregular sleep schedules, with people going to bed later, waking up later, and sometimes napping during the day to make up for lost sleep. However, frequent napping and erratic sleep schedules only worsened circadian rhythm disruptions, making it difficult to restore a healthy routine even after lockdowns ended.

3.         Insomnia

Insomnia was one of the most prevalent sleep disorders exacerbated by the pandemic. Stress and anxiety related to health, work, and finances made it harder for people to fall asleep, and stay asleep. For some, this insomnia turned into a vicious cycle—worrying about not sleeping well led to further sleep difficulties. Left unaddressed, chronic insomnia can have serious consequences, including an increased risk of depression, accidents, and even long-term health problems such as heart disease and diabetes.

4.         Revenge Bedtime Procrastination

Another common phenomenon during the pandemic was "revenge bedtime procrastination." After long days of working from home, managing household responsibilities, and dealing with pandemic-related stress, many people delayed going to bed to carve out some personal time. This often resulted in staying up late, engaging in activities like watching TV or scrolling through social media, which in turn led to sleep deprivation and daytime fatigue. While it may have felt like a way to reclaim personal time, revenge bedtime procrastination further disrupted circadian rhythms and contributed to poorer quality sleep.

5.         Night-time Eating

Many people turned to snacking late at night to fill the hours, but food and sleep are closely linked. Eating late, especially fatty foods or a heavy meal, can interfere with digestion and disrupt the body’s ability to relax and prepare for sleep. This habit also contributed to disrupted sleep patterns during the pandemic.


How to Restore a Healthy Sleep Schedule

Whether your sleep was disrupted by the pandemic or you’ve always struggled to maintain a healthy sleep routine, there are several strategies you can adopt to improve your sleep patterns and overall wellbeing going forward.

1.         Set Boundaries with Work

With hybrid and remote working becoming the norm for many, the lines between work and home life came become increasingly blurred. To maintain a healthy sleep routine, it’s essential to set clear boundaries between work time and personal time. Avoid working late into the evening and give yourself a buffer period before bed to unwind and detach from work-related stress.

2.         Limit Screen Time

Exposure to blue light from screens late at night interferes with melatonin production, making it harder to fall asleep and stay asleep. Establishing a digital curfew—turning off screens at least an hour before bed—can significantly improve sleep quality and quantity. Additionally, it’s important to avoid stimulating activities before bed, such as reading stressful news or engaging with social media, as this can increase anxiety and  disrupt your sleep.

3.         Establish a Pre-Bedtime Routine

A relaxing bedtime routine signals to the body that it’s time to wind down. Activities like reading a book, practicing meditation, or taking a warm bath can help prepare the body for sleep. Herbal teas, such as chamomile, can also have calming effects. It’s important to avoid caffeine from around 3pm in the afternoon as caffeine elevates your cortisol levels. This includes green tea, which also contains caffeine and is often mistakenly used as a healthy substitute for black tea or coffee.

4.         Exercise Regularly

Physical activity is one of the best natural sleep aids. Exercise increases adenosine triphosphate (ATP) which plays an active role in sleep regulation. Even something as simple as a 30 minute daily walk can have a profound impact on your ability to fall asleep and wake up feeling rested.

5.         Address Mental Health

Anxiety and stress are major sleep disruptors, so addressing underlying mental health concerns is a powerful support in restoring healthy sleep. Techniques like mindfulness, meditation, or journaling can help reduce stress levels before bedtime. In more serious cases, seeking support from a mental health professional can provide the tools needed to break the cycle of stress and sleeplessness.

6.         Healthy Diet and Eating Habits

What we eat plays a significant role in how well we sleep. Keeping our blood sugar balanced through regular meals that include protein helps to prevent surges in hormones that are often responsible for waking us up in the early hours. Consuming large or heavy meals late at night can make it harder for the body to transition into sleep. Try to avoid spicy or fatty foods before bed, and focus on finishing eating at least two hours before bedtime to promote better digestion and relaxation.

7.         Be Cautious with Sleep Aids

Many people turned to sleep aids such as melatonin supplements or sleeping pills during the pandemic. While these can be helpful in the short term, relying on them can prevent you from building healthy sleep habits. Instead, focus on cultivating long-term strategies that support restorative sleep naturally.


Looking Ahead: The Long-Term Impact of COVID-19 on Sleep

The long-term effects of the pandemic on sleep are still being studied, but it’s clear that the changes it created may have lasting impacts. Poor sleep has been linked to a wide range of health problems, from weakened immune systems and mental health issues to an increased risk of chronic conditions like heart disease, type 2 diabetes, and even cognitive decline. Given these risks, addressing sleep disturbances should be a priority for both individuals and public health policymakers.


Organisations such as the British Sleep Society emphasise that post-pandemic recovery must include a focus on sleep health. Research suggests that disrupted sleep patterns could have long-lasting effects, making it critical to prioritise sleep as a cornerstone of health and wellbeing.


For those who continue to struggle with sleep, making lifestyle changes—such as reducing screen time, managing stress, and establishing a consistent sleep/ wake routine—can help restore a healthy sleep schedule. Anyone experiencing disrupted sleep for three or more nights per week, over a period of three consecutive weeks or longer, should see a GP. Persistent sleep problems may need medical attention to help you re-establish a healthy sleep routine. By taking steps to improve sleep, we can enhance not only our physical health but also our mental resilience and overall quality of life.


If you're interested in learning more about sleep health or advocating for a National Sleep Strategy, you can visit the British Sleep Society website or explore The Sleep Charity's Sleep Manifesto 2024.

 

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