{"id":315,"date":"2020-05-22T13:28:19","date_gmt":"2020-05-22T17:28:19","guid":{"rendered":"https:\/\/rachelfreedlandmsw.com\/?p=315"},"modified":"2020-05-22T20:19:32","modified_gmt":"2020-05-23T00:19:32","slug":"sleepless-in-the-land-of-covid","status":"publish","type":"post","link":"https:\/\/rachelfreedlandmsw.com\/pt\/sleepless-in-the-land-of-covid\/","title":{"rendered":"Sleepless in the Land of COVID"},"content":{"rendered":"<h2>\n\t\tCOVID-19 has turned everything upside down.\n\t<\/h2>\n\t<p>For several months we have been limited to &#8220;zooming&#8221; with family members, grocery shopping with gloves and masks, juggling childcare with working from home and cooking all our meals with no dining out.\u00a0\u00a0 Some have been separated from loved ones, have lost their jobs or have had to grieve losses of friends and family members.<\/p>\n<p>As this new reality stretches endlessly before us, we worry:<\/p>\n<ul>\n<li>What is the next step?<\/li>\n<li>When do I get to go back to normal?<\/li>\n<li>Is it safe?<\/li>\n<li>Will I have a job?<\/li>\n<li>Is my child\u2019s day care safe?<\/li>\n<li>Will there be a second wave of this?<\/li>\n<li>And the list goes on.<\/li>\n<\/ul>\n<p>All of this has fractured our routines, and our sleep has been deeply affected. When the COVID-19 pandemic started, many of us felt a bit of freedom. Suddenly there wasn\u2019t a job to get up for every morning or a bus to get the kids on. We could stay up all night watching Netflix; setting a pattern of later nights and later wake up times. And this in turn caused even more anxiety and feelings of hopelessness.<\/p>\n<h2>\n\t\tLack of Sleep=Increase of Anxiety and Depression\n\t<\/h2>\n\t<p>Not only does anxiety and depression interfere with proper sleep, the lack of sleep can actually be the cause of anxiety and depression.\u00a0 So, we are anxious and\/or depressed because of COVID-19, and then we don\u2019t sleep well, which causes more anxiety and depression. Bad cycle indeed. <a href=\"https:\/\/europepmc.org\/backend\/ptpmcrender.fcgi?accid=PMC5906087&amp;blobtype=pdf\">https:\/\/europepmc.org\/backend\/ptpmcrender.fcgi?accid=PMC5906087&amp;blobtype=pdf<\/a><\/p>\n<h2>\n\t\tMy 4 E\u2019s for a good night sleep:\n\t<\/h2>\n\t<ol>\n<li><strong>Embrace Routines<\/strong>: When so much in our current life is out of control, it is important to control the things we can. You CAN control the time you go to bed and the time you wake up. Those late night movie watching binges are not doing your sleep (and wake up) life any favors. \ud83d\ude09<\/li>\n<li><strong>Exercise<\/strong>:\u00a0 According to the <a href=\"https:\/\/www.sleepfoundation.org\/articles\/study-physical-activity-impacts-overall-quality-sleep.\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep Foundation<\/a>, as little as 15 minutes a day has proven benefits of improving sleep.<\/li>\n<li><strong>Ensure an unwind before bedtime<\/strong>: \u00a0\u00a0Turn off your devices about one hour prior to bedtime. Absolutely avoid the news during this time!\u00a0 Engage in a relaxing activity: Play a game, read a book, plan the next day\u2019s menu or soak in a warm bath.<\/li>\n<li><strong>Explore it with a professional<\/strong>: COVID-19 can trigger past traumas, adding to the anxiety and depression affecting our sleep. A mental health professional can help you navigate the challenges.\u00a0 <a href=\"https:\/\/rachelfreedlandmsw.com\/pt\/contact\/\">Tele-mental health visits<\/a> from the privacy of your home are simple and secure.<\/li>\n<\/ol>\n<p>Feel free to reach out with questions!<\/p>","protected":false},"excerpt":{"rendered":"<p>COVID-19 has turned everything upside down. For several months we have been limited to &#8220;zooming&#8221; with family members, grocery shopping with gloves and masks, juggling childcare with working from home and cooking all our meals with no dining out.\u00a0\u00a0 Some have been separated from loved ones, have lost their jobs or have had to grieve [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":323,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[5],"tags":[11],"class_list":{"0":"post-315","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-insomnia","8":"tag-covid-19","9":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sleepless in the Land of COVID - Rachel Freedland, LMSW<\/title>\n<meta name=\"description\" content=\"COVID-19 has turned our lives upside down. It has fractured our routines, and our sleep has been deeply affected. We are sleepless in the land of COVID.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rachelfreedlandmsw.com\/pt\/sleepless-in-the-land-of-covid\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleepless in the Land of COVID - Rachel Freedland, LMSW\" \/>\n<meta property=\"og:description\" content=\"COVID-19 has turned our lives upside down. It has fractured our routines, and our sleep has been deeply affected. 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