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Social isolation -

Social isolation and the resulting loneliness has a big effect on our mental health and our sleep. Many of us are living without the in-person contact that provides us with enjoyment, comfort, and connection.

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Social isolation: sleep quality -

Research shows that loneliness can decrease both the quality and quantity of our sleep.

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Social isolation: friendships -

Studies also show that the quality of our friendships predict how well we sleep, so it seems like it’s a two-way street.

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Social isolation: prioritize sleep -

That means it’s a two-step process to reduce the impact of social isolation on your sleep. Firstly, try to use social isolation as a way to prioritize sleeping!

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Social isolation: social connections -

Secondly, find a way to create social connections safely. This can mean making the time to have a quiet dinner or a walk with your partner if you are isolated with them.

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Social isolation: virtual connections -

If you’re home alone, try finding virtual ways to connect with people regularly, particularly those who make you laugh or whom you feel really understand you.

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Social isolation: support groups -

There are many online support groups available for those who are looking to connect and reduce the emotional strain of this tough period.

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Social isolation: helping others -

You might also find a way to volunteer virtually, or in a safe in-person setting. This is a great way to give you a sense of community and an extra boost from helping others.

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Circadian rhythms -

The change in routine that most of us have experienced this year can have a serious effect on our circadian rhythms.

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Circadian rhythms: internal clock -

Our circadian rhythms act like an internal clock, regulating our sleep/wake cycles as well as many other systems in our bodies. They also manage our immune systems, appetite, metabolism, and hormone production.

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Circadian rhythms: easily imbalanced -

Our internal clocks are affected by the same systems they regulate, so they can be thrown off by changes to sleep or diet.

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Circadian rhythms: sleep and health -

If your circadian rhythm is upset because of lack of sleep, it can have a knock-on effect for the other systems in your body. This is why sleep is so important for our overall health and mood!

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Circadian rhythms: change in schedule -

The pandemic has presented a whole array of new challenges for our internal clocks. Most of us are spending more time at home with less fixed schedules.

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Circadian rhythms: unhealthy habits - This also means our eating and exercise habits have changed. We may also be getting less exposure to sunlight and more exposure to unnatural lights at night time, which confuses our bodies.

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Circadian rhythms: reclaim your routine - It’s important that we try to align our routines with our chronotype. Our chronotype is the way our individual bodies express our circadian rhythms.

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Circadian rhythms: chronotype - For example, our chronotype decides when we feel energetic or sleepy, when we feel hungry, and when we want to play and have fun.

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Circadian rhythms: out of step - If you are out of step with your chronotype, it can affect your sleep, mood, energy levels, and ability to be productive.

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Circadian rhythms: the risk factors -

The long-term risks of continuing like this include obesity, cardiovascular disease, metabolic disease, and neurodegenerative disease.

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Circadian rhythms: align with your chronotype -

To fix this desynchronization, reclaim a schedule that suits your chronotype. For example, if you’re more energetic in the morning, then try to sleep earlier and wake up earlier.

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Circadian rhythms: find your schedule -

The right schedule for you is not necessarily the one you had before the pandemic. It may be a new one that suits you better than the one you had then and the one you have now!

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Circadian rhythms: disconnect earlier -

Research shows that many people are staying awake later and spending more time on their phones before bed. If this sounds like you, it may be helpful to reduce the time spent on electronic devices at night and reconnect with your natural rhythm.

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Emotional distress -

Rates of emotional distress have soared since the start of the pandemic, and this has a big impact on sleep.

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Emotional distress: increasing anxiety and depression - Research from the early days of the pandemic in China showed that 18% of the population had clinical levels of anxiety, while 25% were suffering from depression. Studies around the world showed similar results.

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Emotional distress: frontline workers -

These rates are even higher within the community of healthcare workers, with as many as 45-50% experiencing anxiety or depression.

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Emotional distress: sleep and mood - There is a close two-way connection between sleep and stress, or other mood disorders.

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Emotional distress: improve sleep quality -

Don’t suffer in silence. Recognize that your mental health and sleep are connected. Taking steps to improve your sleep quality and routine will help your mental health in the short term and in the long run.

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Emotional distress: extra support -

It can be difficult to get more or better sleep when you’re suffering from psychological distress. If you’re really struggling, then it may be a good moment to reach out for some extra support.

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Emotional distress: professional help -

Virtual mental health services are widely available now, so you can connect with a therapist for some advice from the comfort of your home.

(Psychology Today)

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What next? - If you’re considering therapy but aren’t sure how it all works, check out this list of tips on making online therapy work for you.

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