Do you endure from insomnia after Covid, insomnia? It is best to know that

From a glass of milk before bed, to daily exercise, to listening to soothing music, Chhavi Auplish has tried every trick to get “adequate sleep” every night. But without success. She struggled even after recovering from three months Covid-19“I still can’t go back to my normal sleep pattern,” said the 27-year-old, who “enjoyed eight hours of healthy sleep before the infection” regretted.

“Now it’s like a zigzag. One night I sleep seven hours, another only three hours. Like today, I’m on vacation because I couldn’t sleep properly last night. The daytime is all about stress, accompanied by body aches and headaches that have become too common Post-Covid. I’ve never had such problems before, ”Chhavi from Delhi told indianexpress.com.

Similar to Chhavi, the 35-year-old Parul Parmar experienced something similar. “My sleeping habits have become inconsistent. I occasionally stay up all night, which makes me sleepy during the day – it can be at 7 a.m. or noon. But I still can’t sleep and in the end I only get three to four hours of sleep a day, ”said the Mumbai resident.

Tried hair yoga “To relax and fall asleep”. “I even forced myself to sleep by putting aside my cell phone and other distractions. I tried listening to soothing music, but it didn’t help, ”she said. Although she is not clinically diagnosed with insomnia, she can feel that her lack of sleep is making her “slightly restless”. “Sometimes I find it difficult to concentrate on something. I think it also has an impact on my daily routine as there are no set times for breakfast, lunch or dinner. This, in turn, has affected my health and even my menstrual cycle, ”she said.

According to experts, Covid-19 has not only affected people physically but also mentally. “Many people struggle with depression, stress, anxiety, frustration due to job loss and even insomnia. In addition, many people complain of insomnia even after they recover, ”said Dr. Navneet Kaur, General Practitioner, Apollo Spectra Nehru Enclave, Delhi.

What is insomnia?

Insomnia can be described as Sleep disorder not getting a good night’s sleep, which affects the person’s regular sleep cycle. This will stop the person’s recovery and cause many other health problems, said Dr. Kaur.

In the midst of Covid-19, insomnia and / or sleep-related problems have been identified as “Coronasomnia‘. “On average, 70 percent of our post-Covid patients in all age groups have complaints with regard to sleep-wake rhythm, mood and behavior. The reason is mainly post-Covid stress and in some cases the irrational use of steroids during treatment, “said Dr. Charu Dutt, Infectious Disease Specialist and Home Care Expert at the Asian Institute of Medical Sciences in Faridabad.

Symptoms

Lack of sleep, daytime tiredness, lack of exercise, waking up too early, waking up frequently at night, depression, anxiety, poor concentration, irritability, moodiness and memory problems due to lack of sleep.

But why can’t people sleep amid a pandemic?

People suffer from insomnia due to stress, which can be for a variety of reasons, such as job loss, loneliness from being left alone, quarantine, hospitalization, financial difficulties and even other health problems like cancer, heart or liver problems, Kaur said.

Also Ayurveda Practitioners like Dr. Partap Chauhan, director of Jiva Ayurveda, has received many complaints. “The reason for this could be panic attacks and severe stress issues caused by the loss of loved ones due to Covid-19. In addition to affecting the lungs, the virus damages the nervous system, making it so weak that even the smallest disruption can affect the brain. In Ayurveda, this is referred to as Vata aggravation. When Vata increases in our body, it affects our brain, which eventually leads to insomnia. After Covid, the body becomes fragile and immunity is lower. In Ayurveda there is a term called Ojas that controls both the immune system and mental well-being. A deficiency in ojas could lead to poor immunity, which in turn affects mental health, ”he explained.

Many people’s sleeping habits have become inconsistent. (Source: Getty Images / Thinkstock)

What can be done

Through counseling and lifestyle changes, people can overcome / manage insomnia. In severe cases, they may be prescribed drugs such as anxiolytics and sleeping pills for a shorter period of time, said Dr. Kaur.

“I only prescribe medication when the patient is high Blood pressure and diabetes along with insomnia, ”said Ayurveda practitioner Dr. Dixa Bhavsar, who is currently treating many high blood sugar and cholesterol patients, half of whom have trouble sleeping, told indianexpress.com.

Cannabis Or CBD Oil To Treat Insomnia?

Cannabidiol or CBD oil Made by extracting CBD from the cannabis plant, it has been touted as a popular natural remedy for overcoming stress and providing pain relief. “No, CBD oil is not effective in such cases,” said Dr. Bun. According to Dr. Chauhan is “cannabis for regular consumption not advisable for insomnia”. “Cannabis is mainly used to treat pain, but when used to treat insomnia, you have to be very careful as it is very addicting,” he said.

You could even go for simple home remedies, suggested Dr. Chauhan before.

* Soak almonds (7-8), dates (3-4) and walnuts (2-3) in water overnight. Make a paste in the morning and mix it with a cup of milk. A pinch of powdered cinnamon and a piece of cardamom can be added for better results.
* Head and foot massages also ensure a better night’s sleep.
* A pleasant aroma with soothing music or a chant (e.g. OM) can help calm the mind.
* Herbs like Brahmi and Shankpushpi help in curing insomnia.
* Reduce device use and intake of caffeine and alcohol.
* Yoga and Pranayama are advisable as it improves breathing capacity and breathing is closely related to the mind. The slower you breathe, the calmer your mind is.
* Following a saatvic lifestyle can be very helpful in overcoming not only insomnia but all kinds of chronic diseases. Panchkarma is also a very effective treatment for post-Covid insomnia.

Dr. Bhavsar said that Ayurvedic teas such as Brahmi tea, Ashwagandha tea, Arjun tea, chamomile tea and mint tea can also help.

Medical experts say that in order to combat insomnia, one must establish an adequate sleep routine. “Follow the same sleep and wake times every day, limit your access to electronic devices, avoid using a smartphone just before bed, and avoid caffeinated beverages, which can disrupt your sleep rhythm. Work out daily helps you sleep better. Make sure the room temperature is conducive to sleep. Use a good pillow and mattress and avoid drinking too much water before bed as you will have to go to the bathroom all the time and it will disturb your sleep, ”said Dr. Kaur.

Sleep, Covid 19 Experts suggest that it is important to get some exercise during the day to have a sound sleep after getting Covid. (Source: Getty Images / Thinkstock)

Dr. Dutt recommends a few steps

* Deep breathing exercises and meditation
* Maintain a daily routine
* Avoid caffeine consumption in the evening
* Avoid turning your bedroom into an office space
* Get plenty of sunlight
* Avoid naps during the day
* Cut down on the news and social media, especially during the evening time
* No late dinner

Answering questions about yoga and meditation couldn’t help, said Dr. Bhavsar: “Yoga and Pranayamas are 100 percent effective when done with discipline for two weeks.”

However, if these are not effective, it is recommended that you consult a sleep therapist for cognitive behavioral therapy. “Patients tend to self-medicate on sleeping pills and add an extra glass of wine to induce sleep. However, these should not be encouraged as they have long-term side effects. If you can’t sleep for a night or so, don’t panic. However, if the condition persists and becomes chronic, see your Covid family doctor for appropriate treatment and consultation Meetings. Proper medication and meditation are key to overcoming such problems, ”noted Dr. Bun.

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