How To Deal With Coronavirus Nightmares And Sleep Disturbances

ACROSS ILLINOIS — I wake up. I turn to look at the clock. It's 4:32 a.m. again and I've had another nightmare. As I awaken, the details are indistinct, but in my dream I vividly remember there was a fire. During the dream, I also caught a bat in my hand and felt it squirm so vividly I thought it was real. It doesn't make sense, but none of the nightly nightmares I've been having since the coronavirus shutdown began seem to. Perhaps that's because so little seems to make sense right now.

If you've been having vivid dreams or nightmares since the coronavirus crisis started, you're not alone. According to licensed professional counselor Joan Fefferman, of JFCounseling Services in Wheaton, it's normal to be having abnormal dreams and sleep patterns during a time of stress.

Fefferman told Patch there are four reasons people are having more nightmares or trouble sleeping during the coronavirus crisis. Fefferman said they are can be linked to a fear of uncertainty, feelings of being out of control, isolation and lack of communication.

Don't miss updates about precautions in the Chicago area as they are announced. Sign up for Patch news alerts and newsletters.

And each of those causes is heightened right now because we are in a shutdown. People are without jobs, without food and without a clear idea of when the shutdown will officially end.
Add up the isolation, uncertainty, lack of control and lack of communication, and you have a perfect storm for restless sleep and nightmares.

Settling Into Uncertainty

Luckily, there are some ways to fight the nightmares even before they start. Fefferman told Patch it's helpful to fully accept the uncertainty of the coronavirus crisis and the fact that there are just some things that are out of our control. She said, "It's OK to be uncertain. Some things in life just have to be uncertain. Give yourself time to get used to the restrictions and to develop new ways of enjoying yourself."

Fefferman recommends pushing into the uncertainty by gently "turning towards the anxiety and not running away from the thoughts right away." She explains that doing this may allow for a longer time of peace before stress or worry sets in next time.

One method that may be useful is setting aside a specific "worry time" to allow yourself to feel the stress of the current situation. If you worry at a specific time each day about the things you can't control, you can allow yourself to worry less throughout the day, Fefferman explained.

You can also make a list of the things you can and cannot control, which may help you gain some perspective that will mitigate some of the stress of uncertainty.

Mitigating Stress

Fefferman said that one of the most important things you can do to help your sleep is to mitigate stress throughout the day.

Here are some of the methods Fefferman suggested:

• Daily mindfulness meditation
• Diaphragmatic breathing
• Taking a walk
• Exercise throughout the day (at least 15 minutes or a walk)
• Get natural light throughout the day
• Skip the nap
• Eliminating smoking 2 hours before sleep
• Stop the cycle of worrying before bedtime

Healthy Sleep Hygiene

Fefferman recommends healthy sleep hygiene before you go to sleep. She describes this as a "way of preparing for the night that tells your body it's time to relax for the long haul." This includes turning off your computer or phone as you're trying to get ready for bed since the blue light of electronics tends to stimulate the mind instead of soothe it.

Having a healthy sleep routine also includes avoiding sugar and wine (gulp!) just before bedtime, as these can cause restless sleep and be fuel for nightmares.

"REM sleep happens more frequently towards the end of a night than in the beginning of the sleep," Fefferman explained, referring to the stage of sleep characterized by rapid eye moments in which dreaming takes place.

For this reason, it's important to prep yourself for a full night of sleep by making and keeping bedtime rituals. This can include having a light, non-sugary snack, practicing muscle relaxation and mindfulness techniques, setting a specific time to wake up or journaling before you go to bed.

Additionally, people who work from home should avoid working in their beds throughout the day, as this eliminates the delineation between sleeping and wakefulness.

If You Wake From A Nightmare

In the event that you wake from a nightmare, Fefferman says it's normal to feel surreal and disoriented at first. To this end, she recommends grounding yourself as soon as you can. She explains that you can think about where you are and what your goals in life are to help with this.

People can also use deep breathing and other grounding techniques, such as checking in with each of your five senses. You can also repeat a mantra to yourself to help ease yourself into reality and then back to sleep. Fefferman recommends a mantra that includes goodness or a goal.

If you have someone nearby or whom you can call, you can engage them. If not, Fefferman recommends using a blanket or similar comfort object to ground yourself in reality.

Fefferman told Patch, "We're all trying to make contributions to the world that are positive, and if you keep those positive contributions in your mind even in the middle of the night, that could help you."

Talking Things Through

The coronavirus shutdown may have put us all at a distance from our friends and family, but thankfully social media, Zoom and other tools are available to help us talk through our stresses. Fefferman suggests using these tools to "keep up social connections and to give a strong message to yourself that life is important and goes on for the better in the long run."

Fefferman emphasized that it's crucial to talk about any feelings of uncertainty and loneliness with a friend or counselor. Most counselors are using Telehealth to connect with patients remotely and help them mitigate stress during the coronavirus, Fefferman said.

You can also text TALK or HABLAR to 552020 to get a response from a counselor in English or Spanish within 24 hours with the state's recently developed Call4Calm service.

If you're still struggling with sleep and nightmares, Fefferman suggests seeing a sleep specialist, therapist or psychiatrist. She said, "There are many specialized treatments that experts can help you with that will lessen those nightmares and sleep awakenings."

In the meantime, keep a dream journal and keep telling your friends about your dreams. Who knows? You might create or inspire a new story or work of art.

Here's hoping that all your dreams are sweet.

Also on Patch:

• Illinois Coronavirus Update May 1: 52,918 Cases; 2,355 Deaths
• Woodridge 2020 Jubilee Canceled Amid Coronavirus Shutdown
• Tips For Wearing Face Masks: Edward-Elmhurst Health
• Church Makes Masks For Those In Need In DuPage County
• Burger City Donates Over 1,000 Meals During Coronavirus Crisis