Sleeping difficulties may be more prevalent in people with long COVID according to a 2022 data analysis. This could be due to factors such as stress or an autoimmune response to the virus. Difficulty sleeping is a common symptom of COVID. We may also consider wearing blue-light blocking glasses at night. Winter recommends ceasing the use of any devices 2 hours before bed. The blue light emitted from phones, tablets, laptops, and TV screens suppresses evening melatonin production and decreases sleepiness. Winter recommends cutting off caffeine consumption 4–6 hours before you go to bed. It may be no surprise, then, that even 200 milligrams of caffeine - about 16 ounces of brewed coffee - 16 hours before bed, may impact your sleep. Maybe it’s time to reconsider that afternoon latte or energy drink. Poor sleep may even provoke depression in some people. At the same time, sleep problems can exacerbate depression, leading to a negative cycle between depression and sleep that can be challenging to break. They can also have excessive daytime sleepiness or sleep too much. People with depression may find it difficult to fall asleep and stay asleep during the night. Depression can affect sleep quality and duration. Sleep disturbance is a diagnostic symptom for some anxiety disorders, which are common risk factor for insomnia. A racing mind isn’t conducive to peacefully nodding off, increased arousal and alertness, which can delay sleep even further. Winter recommends keeping naps 20–30 minutes long, and napping at the same time every day so our body can anticipate it. However, the wrong nap strategy can keep us up when we should be getting deeper Zzz’s. Overnight or off hours work shifts that go against the natural light and dark times of day work shifts with erratic hours travel that spans the course of one or more different time zones a lifestyle that encourages late-night hours or early wake times.Our circadian rhythm being off could be due to a number of factors. Sometimes it is not possible to follow your circadian rhythm, and our lifestyle needs and internal clock clash. So why can’t we sleep? Our circadian rhythm may be off. Our bodies are best primed to fall asleep about 2 hours after melatonin levels start to rise. ![]() Later in the day, as it grows darker, our bodies produce more melatonin, with levels peaking between 2 and 4 a.m. During the day when it’s light outside, melatonin levels remain low. Located in the brain, the SCN controls melatonin production. The body’s master clock is called the suprachiasmatic nucleus (SCN). This system uses light, dark, and our biological clock to regulate body temperature, metabolism, hormones (including melatonin) and sleep. The circadian rhythm is like an internal timekeeper for everything our bodies does in a 24-hour period. Lets try to understand why by first explaining our circadian rhythm Yet all too often, when we finally climb into bed, we find ourselves wide awake. Cultivating healthy sleep is important better sleep enables us to navigate stressful times better in the short term, lowers our chance of developing persistent sleep problems in the longer term, and gives our immune system a boost.
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