Long COVID and Sleep Problems
COVID-19 is horrible, yet those who fully recover are the lucky ones. In the UK, an estimated 1.3 million people (2.1% of the population) have long COVID, where symptoms of the virus persist for more than four weeks.
For many people, long COVID lasts months, and some people who got COVID-19 in the first wave of 2020 still have symptoms in 2022.
COVID-19 is horrible, yet those who fully recover are the lucky ones. In the UK, an estimated 1.3 million people (2.1% of the population) have long COVID, where symptoms of the virus persist for more than four weeks.
For many people, long COVID lasts months, and some people who got COVID-19 in the first wave of 2020 still have symptoms in 2022.
According to the Office for National Statistics, the most common long COVID symptoms are fatigue, loss of smell, shortness of breath, and difficulty concentrating. However, many more symptoms are unreported in the statistics, and one of these is sleep problems.
Sleep problems and long COVID
There is a link between long COVID and sleep problems, with this study finding symptoms of insomnia increase in people with long COVID.
This study yielded similar results, showing that 21.7-53% of people with long COVID have sleep disorders such as apnea and insomnia.
In another study, poor sleep quality was a more prevalent symptom of long COVID than anxiety and depression, which are also linked to the virus.
It’s important to distinguish that sleeping problems caused by symptoms like shortness of breath and headaches (which make you uncomfortable) are not the same as lying awake because your brain won’t shut off – this is a symptom of insomnia. It is a big problem for some people with long COVID.
Why am I struggling to sleep with long COVID?
More research is needed to understand why long COVID causes sleep problems, but we know it is because the virus damages the brain somehow.
This study found that the virus can infect astrocytes, a type of cell in the brain with many functions, including nutrient and hormone regulation. It could be that COVID-19 disrupts the cell’s ability to regulate sleep hormones.
In another study, this time covering brain functions in patients who died of COVID-19, 66% of the affected brain cells were astrocytes.
On the subject of sleep hormones, another potential reason for sleep problems with long COVID is vitamin B12 deficiency. This study found that SAR-CoV-2 can create a vitamin B12 deficiency, preventing melatonin production (sleep hormone).
Vitamin B12 works on the pineal gland, which is responsible for melatonin production. Blood tests can reveal if you have a B12 deficiency, and you can get injections for vitamin B12 which may alleviate your problems.
Researchers have also found evidence that COVID-19 can restrict blood flow to the brain, causing long-term damage to neurological functions. Abnormalities in brain function after infection are currently under investigation.
What can I do about it? How can I sleep better?
If it is true that long COVID and sleep problems are linked to brain damage from the virus, there is very little you can do from a medical perspective. The brain heals very slowly, and it is not clear if COVID-linked damage is repairable.
However, if you have a vitamin B12 deficiency related to COVID-19 infection, B12 injections could be the solution you need to sleep better.
Other things you can do include:
- Make yourself comfortable at bedtime.
- Reduce stress and anxiety.
- Create a sleep environment that helps you nod off.
Here are a few top tips from our sleep experts:
- Wake up at the same time every day – this simple trick will help reset your body clock, making you feel more tired at night.
- No caffeine six hours before bed – this study found that caffeine interrupts sleep when consumed up to six hours before bedtime.
- Lift weights before bed – this study found that strength training can improve sleep by releasing the molecule adenosine, which causes drowsiness.
- Upgrade your mattress – if you toss and turn a lot, a mattress that matches how you sleep will make a big difference to comfort levels.
- Upgrade your duvet – a new duvet could improve comfort levels considerably, especially if you are too hot or too cold most of the time.
- Lower anxiety with apps like Balance (Play Store, App Store) and Medito (Play Store, App Store) can help you relax at night.
- Go and see your GP – if long COVID symptoms are getting you down, your GP could refer you to a specialist for expert help.
Long COVID is a debilitating ailment that can go on for months or years after the infection has gone. If you have sleep problems associated with long COVID, please go easy – over time, your symptoms should improve. We also strongly recommend wearing a mask indoors in public spaces to reduce the chances of reinfection.
Related pages
- Insomnia – 10 Practical ways to beat it
- 5 Pressure Points for Sleep, Can this Be Helpful for Insomnia?