The Covid-19 pandemic has brought about changes in various aspects of human life. One of the changes that need attention is the alteration in sleep patterns leading to sleep disturbances. Some patients consulting at the clinic have expressed concerns such as:

"I find it difficult to sleep at night."

"I try to sleep but I can't, doctor."

"My sleep is restless."

"I often wake up during sleep."

"Nightmares disturb me greatly, doctor."

Sleep disturbances have negative impacts on physical well-being as they can lower the body's immunity. They also affect psychological conditions, triggering stress, anxiety, and depression.

During the Covid-19 pandemic, sleep disturbances can affect anyone, including children, teenagers, adults, and the elderly.

Causes of Sleep Disturbances:

Disruption of Daily Life (Routine Changes): Current conditions have led to changes in daily routines, such as working/studying from home and Large-Scale Social Restrictions (PSBB). Social/Physical Distancing has made it challenging for individuals to adapt, and being indoors more often disrupts the body's circadian rhythm due to limited exposure to natural light, affecting the sleep-wake cycle. For those not working, oversleeping in the morning due to a lack of urgency can cause sleep disturbances at night.

Excessive Anxiety and Worry: Anxiety about the Coronavirus and concerns about family members being affected create tension in the body and can lead to sleep disturbances. Similarly, anxiety about the lack or loss of income/employment, uncertainty about when the pandemic will end, and the increasing numbers of confirmed cases and deaths cause anxiety and worry, leading to sleep disturbances.

Depression and Isolation: Depression is characterized by the loss of various things we love, including family, friends, jobs, hobbies, gatherings, money, etc. The isolation resulting from the pandemic, being confined at home, can also trigger sleep disturbances.

Family, School, and Work-Related Stress: Working and studying from home often do not make situations more relaxed. The abundance of tasks to be completed at home, household chores, conflicts, and problems at home, school, and work can cause stress, leading to sleep disturbances.

Excessive Screen Time: Increased use of mobile phones for daily activities, social media, and news consumption has become more common. Numerous online meetings, binge-watching Netflix/TV shows, Korean dramas, and prolonged computer monitor use contribute to excessive screen time. This constant brain activity and the blue light from screens suppress melatonin production (the sleep hormone), disrupting sleep.

Guidelines for a Restful Sleep:

Re-establish a Normal Routine: Maintain consistent sleep and wake times daily. Use an alarm to remind yourself of the schedule.

Maintain Personal Hygiene: Shower and change clothes daily, even if you're not going anywhere.

Eat on Time: Avoid alcohol, cigarettes, coffee, tea, energy drinks, and soda as they can disrupt sleep. Avoid heavy meals before bedtime.

Designate Bed Only for Sleep: Don't engage in activities such as reading, watching, or working in bed. "Working from home" does not mean "working from bed."

If Unable to Sleep: If you can't sleep after 20 minutes in bed, leave the bedroom and do something else. Return to bed when you're sleepy.

Create Comfort in Bed: Adjust the bed's comfort, room temperature, noise levels, etc.

Outdoor Activities: Engage in outdoor activities to be exposed to natural light, beneficial for regulating circadian rhythms.

Limit Screen Time: Reduce screen time, and use blue light filters. Turn off all gadgets, phones, monitors, TVs, etc., one hour before bedtime.

Avoid Daytime Naps: If you need to nap, limit it to no more than 1 hour and avoid napping after 3 PM.

Exercise: Regular exercise relaxes muscles and releases endorphins, promoting relaxation and better sleep.

Reduce Excessive News Exposure: Listen, watch, or read positive and uplifting news rather than excessive worrying news.

Practice Relaxation Techniques: Practice deep breathing, mindfulness, meditation, listen to calming music, yoga, stretching, progressive muscle relaxation, read a book, etc.

All these practices are part of sleep hygiene and can be incorporated into daily routines to promote restful sleep.

If sleep difficulties persist, consult a psychiatrist to obtain Hypnotic Sedative medications that can help manage sleep disturbances. These medications are temporary and will be reduced and discontinued when sleep becomes more comfortable.

Sleep disturbances can also occur in various mental health disorders such as psychosis, bipolar disorder, depression, anxiety, schizophrenia, etc. Consult mental health professionals such as psychiatrists, psychiatric nurses, psychologists, social workers, counselors, health promoters to receive quick and appropriate help and treatment.

"In peace I will both lie down and sleep; for you alone, O LORD, make me dwell in safety."

-Psalm

Reference :

Nila Moeloek, Tahun 2019, Anjuran durasi waktu Olag raga https://p2ptm.kemkes.go.id/tag/anjuran-menkes-nila-soal-durasi-waktu-olahraga

Daniel Landers, Profesor Pendidikan Olahraga dari Arizona State University

Jurnal Pengabdian Siliwangi P-ISSN 2477-6629 Volume 7, Nomor 1, Tahun 2021

Depkes RI, 2013. Sistem Kesehatan Nasional. Jakarta.