Is The “New Normal” Affecting Our Sleep?

By: Muriel Almeida / Staff Writer

Many things are changing around the world due to the global pandemic, one of them is the stress individuals are facing now that remote learning is suddenly the new normal. 

Stress can be good or bad for individuals. Acute stress can help us deal with problems such as flight or fight responses while chronic stress can be bad for the body on both levels of cognition and sleep. 

It’s well known that stress negatively impacts sleep patterns according to Florida International University assistant professor, Dr. Aaron Mattfeld, Ph.D. 

“Sleep patterns are adversely impacted so it’s going to cause slightly worse sleep, that’s going to cause problems with concentration and memory,” Dr. Mattfeld said. “It’ll be more difficult to stay concentrated.”

Dr. Mattfeld studies sleep anxiety and memory, how sleep and anxiety affect people’s ability to generalize negative information. 

“The chronic stress from COVID-19 would not be surprising that it’s impacting people’s sleep and causing irregularities in sleep,” he said.

Stephanie Pineiro, a junior at FIU, noted the difficulties she’s facing with sleep and stress. 

“Everything has changed really,” Pineiro said. “[I’m] a lot more stressed and sensitive but not only because of school alone. . . It’s a combination of not having work and having bills to pay.” 

FIU associate professor, Dr. Dana McMakin, Ph.D., focuses on sleep and it’s relation to emotional processing. 

According to Dr. McMakin, optimal sleep can be a superpower in combating stress, managing emotions, and behaviors, and can even promote a stronger immune response which can help fight COVID-19.

“Challenges to sleep health can certainly increase in relation to stress, so the pandemic is likely worsening sleep health across the population, though we await data on that,” Dr. McMakin said.

Research data shows that lack of sleep is a two-way street. If an individual is stressed out or anxious it makes it harder for your body to fall into a deep sleep, while not having enough sleep makes it harder for individuals to manage their emotions and cope with challenging situations according to Dr. McMakin. 

“It’s really important for people to maintain good sleep habits and regular schedules to the best to their ability,” Dr. Mattfeld mentioned. 

There are a couple of ways that individuals can prioritize sleep and build healthy habits during the pandemic.

Dr. McMakin indicates the importance of prioritizing sleep by getting at least seven hours for adults, waking-up at the same time every day or within 30 minutes, and have a “wind-down” routine which enables us to set apart one hour before bedtime for positive activities and feelings.

“Once in bed, focus on imagining and savoring the best parts of your day or week. If you find your mind drifts back to stress/worry, gently nudge it back to savoring the good,” she said. 

According to Dr. Mattfeld, cardiovascular exercising for at least 10 minutes a day is also beneficial for good sleeping habits, cognition, and chronic stress. 

“Be gentle with yourself and others! This is a time for self-compassion, social connection, and generosity in how we view the behaviors and actions of others,” Dr. McMakin said. “The happier and more socially supported we feel at bedtime, the better we snooze.”