We are sleepless in Seattle, Los Angeles, Newark, and Boston… Americans across the country are adjusting to the societal changes brought on by the novel coronavirus. As the death toll and unemployment rates continue to climb, and the uncertainty of when life outside will resume, fear and anxiety are causing poor sleep quality and sleep deprivation for many.

Before the COVID-19 pandemic, more than 50 million Americans were already suffering from over 80 different types of sleep disorders, and another 20 to 30 million said they experience intermittent sleep problems. As the lines between work, child care, and home have become blurred, the pandemic presents a host of new challenges for people who already experience sleep problems – even for those who previously had none. 

The Coronavirus As A Sleep Inhibitor

Maintaining a daily routine is paramount to our overall well-being. Consistency in our daily activities, such as wake-up times, commuting schedules, regular work hours, designated exercise time, and bedtimes, served as “anchors” to our underlying daily rhythms. However, the coronavirus outbreak changed our daily lives and routines overnight. Without a regular schedule, that absence of consistency in conjunction with the ever-changing pandemic landscape, we find ourselves ruminating in the dark over all of the stressors of the day. 

Sleep impairment, as a result of too many sleepless nights, can aggravate mental and physical health issues. Beyond general irritability and the inability to focus, chronic insomnia impacts a range of health problems, including cardiovascular disease, diabetes, hypertension, and obesity. Insomnia has also been linked to an increased incidence of Alzheimer’s disease and other forms of dementia. A lack of sleep can exacerbate these health problems.

Related:
How to Manage Coronavirus Anxiety in this Unprecedented Time

Most healthy adults need 7-9 hours of optimal sleep a night, which helps regulate mood, improves brain function, and increases energy and overall production during the day. Ample rest also supports the immune system, which reduces the risk of infection and can improve outcomes for people fighting a virus. Sleep requirements vary slightly from person to person, with the average time clocking in at less than seven hours, according to The National Institutes of Health.

How Do You Know If You Are Sleep Deprived?

If you are getting less than 8 hours of sleep a night, you are probably sleep-deprived. Some people are more resilient to the effects of sleep deprivation, like older adults, while others, like children and young adults, are more vulnerable. Occasional sleep interruptions are typical; however, excessive missed hours can lead to daytime sleepiness, poor job performance, emotional difficulties, and increased anxiety.

Some signs include:

• Yawning
• Moodiness
• Fatigue
• Depressed mood
• Irritability
• Difficulty learning new concepts
• Forgetfulness
• Lack of Motivation
• Increased appetite

How You Can Get A Better Night’s Sleep

Sleep is a critical biological process and has essential benefits to both physical and mental health. Sleep is vital for all of us all of the time, but particularly now as we are faced with a pandemic. To nip insomnia in the bud, below are a few suggestions to help achieve a better night’s sleep:

1. Establish a regular sleep routine. Try to go to sleep at the same time every night with the goal of at least 7 hours per night. Your body’s internal clock will eventually adjust, optimizing quality sleep. You may be tempted to sleep in on the weekends, but consistency is the name of the game.

2. Limit screen time at night. Avoid computers, cellphones, tablets, and tv at least an hour before bed. The blue light and light from the television are stimulants and suppress melatonin necessary for sleep. Avoid excessive news consumption, particularly at night. Pandemic updates will most likely increase levels of stress, making it more difficult to fall asleep.

3. Get regular exercise. While the crisis has limited our options for physical activity, there are many ways you can stay moving. People who exercise regularly do experience better quality sleep and fall asleep faster. Getting at least 30 minutes of moderate aerobic exercise a day supports the biological process in the brain that contributes to higher quality sleep. Exercise does speed up metabolism, elevates body temperature, and increases cortisol levels, so try not to exercise too close to bedtime.

4. Get some vitamin D. Exposure to light plays a crucial role in how our bodies regulate sleep. Spending time outside in natural light, especially in the morning, has a positive effect on our circadian rhythm. Our circadian rhythm, also known as the sleep/wake cycle, is a 24-hour internal clock that helps our brain cycle between sleepiness and alertness. Keep curtains and blinds open as much as possible, move your desk close to a window and take breaks outside for some sunlight and fresh air.

5. Food for thought. Eating a healthy diet plays a role in how well you sleep. Avoid stimulating foods and drinks such as caffeine, alcohol, sugary foods, and refined carbs. These can trigger wakefulness during the night. Also, avoid heavy or spicy meals late at night as they often result in stomach upset or heartburn—limit fluids close to bedtime to reduce late-night trips to the bathroom.

6. Practice a bedtime routine to calm your mind. For most of us, our brains are highly or overstimulated most of the day. Taking steps to manage overall stress levels can make it easier to wind down before bed. Practicing relaxation techniques such as deep breathing exercises or mindful meditation, taking a warm bath, reading a book, or listening to calming music will quiet an overactive brain.

7. Improve your sleep environment. Sometimes even small changes to your sleep environment can make a big difference in the quality of sleep. Make the room as dark as possible as too much light signals the brain to stay awake. Most people sleep best in a slightly cool room with a temperature between 60 and 67 degrees. Try a diffuser with a favorite scent like soothing lavender, which can decrease your heart rate and lower blood pressure helping to induce sleep. And, working from home does not mean working from bed. Reserve the bedroom for sleeping, and you know.

The novel coronavirus news changes rapidly, and the times are uncertain. It’s essential to pay attention to self-care and emotional well-being. If you feel your sleep problems are worsening or that the steps taken to improve sleep are ineffective, it is vital to seek the advice of a medical professional.

COVID-19 has quickly become an economic crisis. Many economists agree that we are headed into a recession if we haven’t gotten there already. America has weathered economic downturns in the past, and they are relatively common, with eleven taking place between 1945 and 2009. Despite the fear they induce, they are considered a “normal” exercise in the expansion and contraction of economic cycles. 

However, unlike any other downturn, this one is unique in that it is a result of a virus and the rapid speed at which it has gripped the country. For the sake of public health, businesses large and small have been shuttered for the unforeseeable future. Human suffering from illness and death as a result of the coronavirus has been exacerbated by the staggering number of jobs lost and loss of income.

The abrupt shutdown of economic activity induced by the coronavirus was underscored by 26.5 million Americans filing for unemployment benefits, representing 16.2% of the labor force since mid-March. The financial implications are apparent, but the long term effects on our physical and mental health remain to be seen. The Institute for Fiscal Studies (IFS) is warning that the economic fallout could have “persistent negative effects.” It says, hundreds of thousands of people could develop chronic and mental health problems as a result of financial concerns.  

Addressing Coronavirus Financial Concerns

Navigating your finances is difficult in the best of times. With May 1st fast approaching, monthly bills will be at the forefront of everyone’s mind. For people who are no longer earning a regular paycheck and are facing financial hardship, fear of losing a home or calls from creditors can cause a tremendous amount of stress and anxiety.

Related:
How To Help With Aging Parents’ Finances

Because of the unique nature of the current recession, forced by government-imposed shutdowns, more assistive programs have been put in place to help support those in need: 

Unemployment:

If you have lost your job or your hours have been reduced through no fault of your own, you may be eligible for unemployment benefits. Despite the high number of claims, you are encouraged to apply. If you have never filed for unemployment, there is no longer a physical office you must go to. Registering online is your best bet. If you reside in Massachusetts, go to this website.

Disability Insurance (DI):

If you are unable to go to work because you were exposed to COVID-19, you can file a Disability Claim (DI). Disability Claims are a short term benefit for people who have a full or partial loss of wages due to non-work related illness, injury, or pregnancy. Applications and terms of eligibility (certified by a medical professional) can be found here.

Paid Family Leave (PFL):

If you are unable to go to work because you are caring for an ill or quarantined family member from COVID-19 (certified by a medical professional), you can file a PFL claim. To do so, go to this site.

Federal Unemployment Assistance:

Due to the loss of insurance formerly provided by an employer, individual states have been permitted to amend their laws to provide unemployment insurance benefits in multiple scenarios related to COVID-19.

For unemployment insurance information go here.

Renters:

To ease the burden for renters, many housing providers across the country are offering flexibility in a variety of forms, including rent deferment, payment plans, and more. Contact your landlord to discuss options if you are facing financial hardship due to the virus. Many states have imposed moratoriums suspending evictions and foreclosures until the end of April, and the CARES act puts a 120-day eviction moratorium in place nationally for residents in properties that are part of a government program or that have a federally backed mortgage loan. 

Tax Returns:

The US Treasury Department has pushed back tax filing and tax payment deadlines to July 15th. 

Bank and Credit Card Relief:

Financial hardship programs have been adopted by several institutions like American Express, Bank of America, Capital One, Chase, Citibank, Discover, and more, providing relief to customers. This form of assistance could potentially be in the form of waived fees, deferred or lower payments, lowered interest rates, increased credit lines, and deferred loan payments. If you need assistance, call a trained customer service representative to discuss possible assistance opportunities.

Student Loans:

Federal student loans can be deferred for 60 days with no penalty. The forbearance period began March 13th and will last at least 60 days, according to the Department of Education. Borrowers wishing to take advantage of the deferral should contact their loan servicer.

Balancing Mental, Physical and Financial Health

Worries and anxiety can be overwhelming as we try to adjust to this new normal of living during a pandemic. Staying informed through reliable sources, utilizing community and federal assistance, and healthy stay-at-home tips below are the best ways to ride out this storm.

Be mindful of your health and mental wellness:

• Get enough sleep. Try to maintain a regular schedule, even if working at home is new.
• Participate in regular physical activity. While gyms are closed, a walk in the park or neighborhood at the appropriate distance does a body good.
• Maintain a healthy diet. Drink caffeine and alcohol in moderation as they can trigger anxiety and interrupt sleep.
• Do something for someone else. Having a purpose like helping a neighbor in need will support mental health.
• Set priorities. Set realistic daily goals and give yourself credit when you have achieved them. Recognize that some days will be better than others.

Americans and the economy are financially vulnerable due to coronavirus. At this point, there is significant uncertainty regarding how prolonged and how severe this economic downturn will be.

The economic impact of the coronavirus is affecting us all, and financial wellness is essential. But physical and emotional health should always be a priority.

Related:
Quarantine Pains: Staying Active During Self-Isolation
How to Manage Coronavirus Anxiety in this Unprecedented Time

We have been advised by medical professionals to contact our primary care physician if we are suffering from any of the major systems of the coronavirus. It is equally important to seek the advice of a trained medical professional if you or a loved one is suffering from emotional stress during this challenging time. 

Hoping mental health problems such as anxiety and depression will go away on their own could lead to worsening symptoms. To get help, you may want to reach out to a friend, loved one, or clergy member in your faith community. Your primary health care provider should be able to refer you to a mental health professional as well. There are also organizations such as The National Alliance on Mental Illness (NAMI) and the Substance Abuse and Mental Health Services Administration (SAMHSA) for help and guidance. 

Stay safe, Stay healthy, and remember you are not alone in this challenging time!

Sore back? Achy knees? Tight in places you have never been tight before? Strange, isn’t it? Considering we have been in quarantine for just over a month, which means we are not really doing a whole lot to cause these pains. Or so we think. Have you been staying active? Believe it or not, being in a sedentary environment such as we are causes strain on even the most habitually desk- or couch-bound person.

With the closure of non-essential businesses, we kissed our access to our beloved gyms, workout classes, and activities goodbye. And with stay-at-home orders across the United States (and New England weather that is utterly confusing), our opportunities to get out and moving on our own are quite limited. But our bodies need movement to remain functional. So, even if you aren’t someone who exercises regularly, the simple act of commuting to work or your daily activities helped keep your muscles loose and your joints nimble. Now what?

Plus, the added stress and anxiety that comes with quarantine forces our bodies into positions that reflect how we are feeling: shoulders turn inward, back folds forward, head hangs low. The perfect equation for discomfort. We are all feeling new or pronounced aches and pains due to the pandemic. However, while self-isolation is rough on all our bodies, it is particularly detrimental to the physical health of our senior loved ones who may not be as active as they used to be.

Staying Active: Easy Ways to Get Moving During Quarantine:

The good news is that it doesn’t take a lot of work to start feeling better. In fact, simply being more mindful of how you carry yourself, and making a point to move just a little more, can make all the difference. Here are some easy ways your senior loved ones can relieve themselves of pain during self-isolation.

Walk Around the Neighborhood

Going out for a walk is not against the rules… yet! Walking is immediately accessible for most and can be done just about anywhere. If you are used to going to work or a daytime activity, you may not realize just how often you were on your feet; now, being homebound, you don’t have to go very far to get what you need!

Taking a 10-minute walk around your neighborhood is an excellent way to stretch your legs and get your blood flowing. If you are lucky enough to live near a trail, even better! Walking is low-impact and easy on the joints. In fact, studies have found that walking may protect against arthritis, and can help reduce arthritis-related pains. The fresh air will also work wonders for your mental health during this difficult time.

Related:
How to Manage Coronavirus Anxiety in this Unprecedented Time

Practice Tai Chi

Tai chi is a Chinese martial art that can be easily practiced at home. The exercise combines slow movements, meditation, and deep breathing, with the intent of stimulating vital energy, or “chi.” The ancient tradition has become a popular exercise among older adults in the Western world, largely due to its accessibility: it is another low impact exercise, making it easy on the muscles, joints, and tendons, it can be performed anywhere, and it requires no equipment.

Some benefits of tai chi include:

• Improved balance, which decreases the risk of falls
• Increased flexibility and stability in the ankles
• Boosted core strength, which reduces back pain and aids stability
• Strengthened muscles in the legs
• Improved cognitive function and memory
• Reduced anxiety and depression
• Increased strength for people suffering from chronic illness, such as heart disease and cancer

Considering the nature of being in self-isolation, and the increased risk of feeling lonely during this difficult time, the mental and emotional advantages of tai chi are of particular importance. If you are stuck at home during the COVID-19 pandemic, give it a try in your backyard or living room. Due to the inability to find an instructor at this time, the next best way to learn is by watching online videos for beginners, of which there are plenty!

Take Frequent Breaks

It’s easy to get so absorbed in our favorite Netflix shows or the ongoing news related to COVID-19 that we lose track of time (in fact, too much news can trigger coronavirus anxiety). What was meant to be an hour indulgence has turned into several hours of being inactive, which is not doing our bodies any favors.

Treat your day like you would if you were not stuck at home; take breaks every hour or so, whether to use the restroom, dance, water plants, make a phone call, or simply take a lap around your house. Exercise devices like FitBits have features that remind users to “get up and move!” at the top of every hour, which is helpful if you are prone to forgetfulness.

Yoga & Stretching

Yoga has long been promoted as highly beneficial for older adults who struggle with osteoarthritis, imbalance, pain, and other physical limitations. Self-guided stretching is an easy way to promote flexibility, improve range of motion and mobility, and stave off joint deterioration. Holding a certain position for too long can damage tissue, cause muscle tightness, and promote pain in your joints.

And, considering how sedentary we are during quarantine, it should come as no surprise that you’re experiencing pains that you may not be used to:

• Neck and Shoulder Pain: If you are working from home, you are likely sitting in a non-ergonomic chair and hunching over your laptop or phone for hours on end. Tilting your head and neck for an extended period can create a lot of strain, which can make its way down your back. Also, if you are carrying coronavirus anxiety, this can quickly translate to tension in your neck and shoulders.
• Upper Back Pain: This can also be a cause of hunching over at your at-home workstation for too long. Your upper back and shoulder blades will quickly fatigue when your elbows aren’t at your sides for an extended period of time.
• Hip Pain: This may be a result of sitting a lot. When you are constantly bending at the waist, you are shortening your hip flexors, and thus, making them tight.
• Lower Back Pain: This is also a case of sitting too long or leaning forward excessively.

Yoga is ageless and adaptable, working with all body types, speeds, and abilities. Staying active is especially important for seniors. We recommend that seniors spend at least five minutes stretching a day, even if they aren’t experiencing muscle tightness.

While physical activity is essential in your overall health, don’t forget the importance of eating smart for brain and hearth health! Your diet is just as important as your exercise routine during this trying time. Also, be sure to discuss the best forms of exercise for your senior with a physician before getting started.

A consequence of the Coronavirus pandemic is forced isolation on seniors who rely on socialization. COVID-19 is exacerbating loneliness, which is dangerous to the health and well-being of older adults. Here are some ways you can understand and alleviate the health risks of senior isolation during this trying time. 

As the Novel Coronavirus (COVID-19) forces us to practice safe social distancing, our neighborhoods, local communities, and airwaves have been flooded with ever-changing advisories related to the pandemic. Government officials have been scrambling to flatten the curve while addressing urgent medical care needs as well as our nation’s rapid plummet into an economic recession. 

However, little attention has been given to what some medical professionals are calling a “social recession” – a fraying of social bonds that continue to unravel the longer we go without human interaction. Social connections help us address the challenges we face as individuals and as a society. So, while many parents are overwhelmed with the new normal of having their children learning from home while they are working from home, the greater concern may fall on their own parents. How can forced isolation affect older adults, especially when they may have already been lonely, to begin with? COVID-19 could very well magnify the health risks of solitude.

The AARP Foundation’s Connect2Affect has cautioned that more than 8 million adults aged 50 and older are negatively affected by social isolation and loneliness, a “growing health epidemic” akin to smoking 15 cigarettes a day. 

Research has also shown that people who are isolated and have feelings of loneliness are at a higher risk for health conditions such as high blood pressure, cognitive decline, heart disease, a weakened immune system, and depression.  

And this was on a normal day, before COVID-19 swept across the nation, prompting “stay-at-home” directives in most states in an attempt to curb the spread of the virus. We now face travel restrictions, and the closure of schools, houses of worship, community centers, and all “non-essential” businesses. We have even been advised to see only the people we live with, keeping us apart from most family and friends.

According to the Centers For Disease Control (as of April 2020), the most vulnerable to the virus are the elderly (people 65 years and older) and people with underlying medical conditions such as:

• Chronic lung disease
• Moderate to severe asthma
• Serious heart conditions
• A compromised immune system 
• Diabetes
• Kidney disease (undergoing dialysis)
• Liver disease
• Severe obesity

So, we must consider the potential negative repercussions of age, the aforementioned medical conditions, and loneliness when combined.

What “Social Distancing” Means for Older Adults

We are all at risk of feeling lonely and isolated during this time of social distancing. However, the people who are at higher risk for severe illness, our elderly population, may bear the brunt of the social separation. 

Self-isolation for many older adults means a sudden disconnection from all social outlets. Family and friends are warned to stay away, or at a distance of six feet, leaving most elders at home alone (with the exception of those requiring private care). Even those residing in senior living residences and nursing homes are in forced isolation, with the closure of communal dining rooms, halted group activities, and visitor restrictions.

The isolation needed to slow the rate of the virus could incite dire health consequences for older adults and people with disabilities or preexisting health conditions. The unfortunate paradox of doing what is necessary to keep our loved ones safe will ultimately require action to mitigate mental and physical consequences.

How We Can Help With Senior Isolation

Social and physical distancing does not have to mean social disengagement. Here are some easy ways you can help ease your loved one into the new normal:

• Use technology to stay connected: There are many online options to facilitate “togetherness” with family and friends. Facetime, Skype, Zoom, and Facebook are free and easy ways to get that much-needed “face-time.” Most older adults own a smartphone, desktop computer, or laptop where virtual exercise classes, worship services, books, and games are readily available. Logging into some of these platforms may not be intuitive for some seniors, but a quick Zoom call with a grandchild or a tech-savvy family member will give them the tutorial they need to access these useful tools. Remember, patience is a virtue. And don’t forget the good old fashioned phone call. Designate time to talk, and don’t rush the conversation. With so many working from home, allotting some time in your weekly routine to spend virtual time with a lonely neighbor or loved one will go a long way.

• Send mail: Encourage friends and family to write cards and letters. Send a care package with favorite snacks, playing cards, puzzles, essential household products, and family photos. A trip to the mailbox will give your loved one a chance to stretch their legs and get some fresh air. Physical correspondence will serve as a reminder that they are in your thoughts.
• Offer to do necessary errands: Those at risk for suffering the severest consequences from exposure to COVID-19 will be unable to retrieve daily necessities such as groceries and medications. Offer to grocery shop for those in need, and drop it off at their door. Be sure to wave and say hello from the appropriate distance before you go.
• Start a book or movie club: We all need to know what is going on in the world during this troubling time, but spending too much time watching “breaking news” concerning the virus can cause additional anxiety and stress. Recommend family and friends select a book of the week, and plan a video conference to discuss it in an improvised book club. If your loved one is not a reader, send the gift of a Netflix membership, and have virtual movie nights. 

COVID-19: The New Normal

Social solidarity has come to life as the Coronavirus has taken hold of the nation. We have seen heartfelt moments of families visiting loved ones through windows of nursing homes, anniversary signs, birthday songs, and love letters displayed from a distance. If our new reality means “drive-by” hellos and car parades for birthdays, then this is what we shall do to maintain some sort of normalcy.

Human beings are social animals instinctively, and the Coronavirus has threatened those connections. No one knows how long this social isolation will go on. But we do know that people’s well-being will certainly take a hit during these uncertain times. Because the negative effects of social isolation on mental health are vast, it’s crucial that we check in with our loved ones. As we continue to face the biggest challenge of our lives, let’s make it a priority to reach out to our senior neighbors and family members who may be having a difficult time dealing with the stress and anxiety that social isolation inflicts.