Ask An Expert
The Covid Sleep Crisis
During the Covid-19 pandemic, parents are feeling more taxed than ever. They’re trying to keep their kids happy and entertained while at the same time remain productive employees, staying up late into the night to make it all happen. Add in our anxieties about the virus, back-to-school, and more, and you’ve got the perfect recipe for sleep deprivation. We spoke to Dr. W. Chris Winter, author of The Sleep Solution about why sleep is so important right now, and how to finally get some rest. (For your kids, too!)
- Written By
- Marnie Schwartz
Why is sleep so important right now, during Covid?
Sleep is intimately tied to our immune systems and has a huge impact on our ability to fight infection. It’s one piece of the puzzle with staying healthy, along with things like wearing a mask and social distancing. There’s also the emotional aspect: There’s a direct link between sleep and our emotional capacities. When we don't get enough sleep we feel less in control of our emotions, feel irritable, and might make poor decisions. In some people, if sleep deprivation continues, it can contribute to depression and anxiety.
And yet, for many of us—parents and kids alike—sleep these days has been worse than ever. Why is that?
There are things called zeitgebers, things we do at regular times, which cue our brain to where we are in time. But many kids have lost these daily cues, like getting up, going to school, eating meals, and even having social interactions at set times. It’s really important to seek out some scheduling, especially for kids. It makes a big difference in how we feel. And parents are having to pull double duty, working at home and entertaining their kids, which is really difficult. We’re expected to be “on” a lot more than in the past, which is tiring, and can give us a sense of cabin fever.
What are some basic things families can do to try and get sleep under control?
Make sure you’re prioritizing it and modeling good behaviors. And if your child is struggling to fall asleep, avoid allowing them to sleep in the next day to make it up; it will just exacerbate the problem. Instead, try and maintain the schedule as if they had to be at school at a certain time. When they can’t sleep, don’t make a big deal of it. Just acknowledge that their body isn’t that tired right now, and let them do something quiet like read a comic book. And try your best to keep a schedule, and to stick to good sleep hygiene practices. It can still be fun! But instead of playing video games right before bed, do it in the morning. Finally, exercise and exposure to natural light are really important. Do your best to keep everyone active, and get plenty of bright light during the day. Eat lunch outside! But keep things dim in the evenings.
Some sleep hygiene best practices—no screens at night, for example, or be more active—just don’t feel feasible right now. Can you help with some workarounds?
For screens, buy a pair of blue-light blocking glasses. This way, when it’s 9pm, you can still work on your laptop or watch TV, but the blue light from your screens won’t prevent you from falling asleep. As for exercise, consider investing in a few pieces of home workout equipment, even something as simple as a yoga mat, so you can do a quick workout at home.
Sleep is intimately tied to our immune systems and has a huge impact on our ability to fight infection. It’s one piece of the puzzle with staying healthy, along with things like wearing a mask and social distancing. There’s also the emotional aspect: There’s a direct link between sleep and our emotional capacities. When we don't get enough sleep we feel less in control of our emotions, feel irritable, and might make poor decisions. In some people, if sleep deprivation continues, it can contribute to depression and anxiety.
And yet, for many of us—parents and kids alike—sleep these days has been worse than ever. Why is that?
There are things called zeitgebers, things we do at regular times, which cue our brain to where we are in time. But many kids have lost these daily cues, like getting up, going to school, eating meals, and even having social interactions at set times. It’s really important to seek out some scheduling, especially for kids. It makes a big difference in how we feel. And parents are having to pull double duty, working at home and entertaining their kids, which is really difficult. We’re expected to be “on” a lot more than in the past, which is tiring, and can give us a sense of cabin fever.
What are some basic things families can do to try and get sleep under control?
Make sure you’re prioritizing it and modeling good behaviors. And if your child is struggling to fall asleep, avoid allowing them to sleep in the next day to make it up; it will just exacerbate the problem. Instead, try and maintain the schedule as if they had to be at school at a certain time. When they can’t sleep, don’t make a big deal of it. Just acknowledge that their body isn’t that tired right now, and let them do something quiet like read a comic book. And try your best to keep a schedule, and to stick to good sleep hygiene practices. It can still be fun! But instead of playing video games right before bed, do it in the morning. Finally, exercise and exposure to natural light are really important. Do your best to keep everyone active, and get plenty of bright light during the day. Eat lunch outside! But keep things dim in the evenings.
Some sleep hygiene best practices—no screens at night, for example, or be more active—just don’t feel feasible right now. Can you help with some workarounds?
For screens, buy a pair of blue-light blocking glasses. This way, when it’s 9pm, you can still work on your laptop or watch TV, but the blue light from your screens won’t prevent you from falling asleep. As for exercise, consider investing in a few pieces of home workout equipment, even something as simple as a yoga mat, so you can do a quick workout at home.