Sleep problems
Sleep disruption is very common in Long Covid. Poor sleep can also worsen other symptoms like fatigue, pain, brain fog, dizziness and mood.
What it can feel like
trouble falling asleep or staying asleep
waking early or waking often
unrefreshing sleep (sleeping but not feeling restored)
vivid dreams or nightmares
sleep that gets worse after exertion or symptom flares
a disrupted body clock (sleeping at unusual times)
What can help day to day
There are practical steps that may help improve sleep quality. These will not work for everyone, and sleep can remain difficult even when you follow every suggestion. It can also help to remember that worrying about sleep often makes it harder to sleep.
-
If possible, aim to go to bed and get up at roughly the same time each day. A regular routine can help support your body clock.
-
Many people find it helpful to keep the hour or two before bed calm and low stimulation. This might include dimmer lighting, a quieter environment, and a gentle wind-down routine.
-
You may wish to avoid caffeine after late morning or early afternoon.
Alcohol can make you feel sleepy initially, but it often reduces sleep quality. Consider reducing alcohol if sleep is disrupted.
If reflux or nausea is an issue, a lighter evening meal and avoiding lying flat soon after eating may help.
-
If you can, keep the room slightly cooler, as many people sleep better in a cool environment.
If you experience temperature dysregulation, using layers can make it easier to adjust during the night.