19 March 2021: World Sleep Day with the slogan “Regular Sleep for a Healthy Future”
The consumption of over-the-counter products to aid sleep has increased by 30%, according to Drs. Inés Galofré and Pilar Santacana.
Girona, 19th March 2021.Before the pandemic, 13 out of every 100 visits to the Girona Clinic's Sleep Unit were for insomnia. Currently, after a year of pandemic, these types of consultations have almost tripled, with 32 out of every 100 people now suffering from insomnia episodes, according to Drs. Inés Galofré and Pilar Santacana, medical directors of this unit specialised in sleep disorders.
On the occasion of World Sleep Day, on March 19th, which this year has the slogan “Be regular for a healthy future“Dres. Galofré and Santacana wanted to highlight how traumatic the COVID-19 pandemic is proving to be with regard to people's sleep and rest:“Since the start of the pandemic, sleep problems have increased considerably. The consumption of over-the-counter sleep aids has increased by 30%“, affirm the Drs. Per Santacana and Galofré: “Els catalans ja dormíem malament abans de la pandèmia. Segons una enquesta elaborada el 2019 per la Societat Espanyola de Son, el 58% de la població considerava que dormia malament”. “Ara, a la Unitat de Son de la Clínica Girona, els pacients que consulten per insomni han passat de ser un 13% en el 2019 a un 32% en el 2020“state Drs. Santacana and Galofré.
According to sleep disorder specialists: “The COVID-19 pandemic and its consequences are causing a growing state of uncertainty, leading to anxiety and distress that negatively affect the quantity and quality of our sleep. On the other hand, lockdown, the state of emergency, and remote working have meant a radical change in our routines and activities. Sleep schedules become irregular, we spend more time in bed, and we increase activities carried out in the bedroom.“.
Tips for improving sleep during the COVID-19 pandemic
Drs Galofré and Santacana, directors of the Sleep Unit at Clínica Girona, offer five recommendations for improving sleep during the COVID-19 pandemic.
1.- Establish a regular sleep schedule, with the main emphasis on the time of waking up. Making a similar schedule to the one kept before the pandemic began and maintaining the schedule on weekends, which will synchronise our internal clock and promote more effective sleep.
Go to bed only when you feel sleepy, not just because it's time.“. The key to sleeping well is listening to our bodies; if our minds are active or we don't feel sleepy, it's better to wait before going to bed.
3.- Light is our ally. Exposing ourselves to natural light in the morning and avoiding exposure to screens and electronic devices (mobile phones, tablets, televisions, etc.) in the evening strengthens our circadian rhythm (light-dark cycle) and improves nighttime rest.
4. Create a “register of concerns”. The current state of the pandemic causes anxiety for most of us. We should dedicate a maximum of 15 minutes a day to reflect on it, so as not to take these worries to bed; this will help us sleep soundly.
5.- Healthy HabitsExercising, avoiding heavy dinners, avoiding alcohol and caffeine before bed, and creating a pleasant atmosphere of darkness, temperature, and silence when going to bed all promote better night-time rest.
Drs. Santacana and Galofré conclude that: “Sleep, along with diet and physical exercise, is a fundamental pillar of health. When we sleep, vital functions essential for the body are carried out. Maintaining regular sleep schedules improves our cognitive ability, boosts our mood, and helps us fight infections by strengthening our immune system. Maintaining regular sleep habits will benefit our future health.“.
