Long COVID: Sleep problems
During any illness it's common to sleep more as your body fights the infection. While you're recovering, it's also common to have disturbed sleep patterns. You may struggle to get back into a good routine.
Improving your sleeping pattern
There are things you can do to help get back to a better sleeping pattern.
have a comfortable bedroom temperature
make sure your bedroom is dark – blackout blinds can help
take time to relax later in the evening
get ready for bed at the same time each night
try to get up at roughly the same time every day
set aside time during the day to write down any worries you have
discuss your worries with family and friends if you feel able
keep a 'sleep diary' to help you work out what helps and what doesn't help you get a good night's sleep
do not drink caffeinated drinks like tea and coffee before bed
do not use your phone or other devices like laptops for at least 2 hours before bed
do not snack or eat a large meal late in the evening
If you can’t get to sleep within half an hour of going to bed, get up and relax in another room until you feel tired again.
If you're feeling very tired during the day and are struggling to stay awake, a 30 minute ‘power nap’ can help. It shouldn’t affect your sleep at night as long as it’s not too late in the day.
Breathing and relaxation exercises can help to improve your sleep.
Speak to your GP practice if:
- your sleep problems are not improving
- you're worried about your symptoms
- you're worried about possible long COVID symptoms in a child or young person under 18
09 March 2022
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