The COVID-19 pandemic disrupted nearly every aspect of daily life — and sleep was hit especially hard. Between heightened anxiety, disrupted routines, increased screen time, and the blurring of work-life boundaries, millions of people found their sleep deteriorating at the exact moment they needed it most.
Even as the acute phase of the pandemic has receded, many of the sleep disruptions it created have persisted. If your sleep still hasn’t recovered, you’re not alone — and there are evidence-based strategies that can help.
How the Pandemic Disrupted Sleep
The pandemic created a perfect storm for sleep problems:
- Elevated stress and anxiety — Uncertainty about health, finances, and the future kept cortisol levels high, making it difficult to wind down at night.
- Disrupted routines — With commutes eliminated and schedules upended, many people lost the structure that supported consistent sleep-wake times.
- Increased screen time — Remote work, virtual schooling, and pandemic entertainment meant dramatically more blue-light exposure, suppressing melatonin production.
- Reduced physical activity — Gym closures and stay-at-home orders led to more sedentary behavior, which undermines sleep quality.
- Blurred work-life boundaries — Working from bed, working late into the evening, and checking emails before sleep became common habits.
According to research published during the pandemic, one-third of Americans were not getting enough sleep — a problem already linked to chronic conditions like type 2 diabetes, depression, and heart disease. The pandemic amplified these risks.
Strategies to Rebuild Healthy Sleep
Whether your sleep was disrupted during the pandemic and never recovered, or you’re simply looking to strengthen your sleep habits, these strategies are proven to help:
1. Reestablish Consistent Sleep and Wake Times
Your circadian rhythm thrives on consistency. Go to bed and wake up at the same time every day — including weekends. This single habit is more powerful than any supplement or sleep aid.
2. Create a Wind-Down Routine
Give your brain a clear signal that the day is ending. This might include:
- Dimming lights in the evening
- Avoiding screens for 30-60 minutes before bed
- Gentle stretching or breathing exercises
- Reading a physical book (not on a screen)
- A warm bath or shower
3. Separate Work From Sleep Spaces
If you work from home, keep your bedroom for sleep and intimacy only. Working from bed trains your brain to associate that space with wakefulness and stress rather than rest.
4. Get Morning Light Exposure
Sunlight is the most powerful zeitgeber (time-giver) for your circadian clock. Within 30 minutes of waking, get outside into natural light for at least 10-15 minutes. This resets your internal clock and supports healthy melatonin production in the evening.
5. Move Your Body
Regular physical activity improves sleep quality and duration. Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous activity within 3 hours of bedtime.
6. Manage Stress Proactively
Chronic stress is the enemy of good sleep. Practices like journaling, meditation, nasal breathing exercises, and talking with a trusted friend or therapist can help process the day’s stressors before they follow you to bed.
7. Breathe Through Your Nose
Nasal breathing supports relaxation and optimal oxygenation during sleep. If congestion is an issue, address it — your sleep depends on open airways.
The Long-Term View
The pandemic taught us many lessons, and one of the most important is this: sleep is not optional. It’s a pillar of immune function, mental health, cognitive performance, and emotional resilience.
If the pandemic changed your sleep for the worse, treat recovery as a priority — not something you’ll get around to eventually. Start with consistent schedules and morning light exposure. Build from there. Your body wants to sleep well. Give it the conditions it needs to do so.
For the original article, see Prioritizing Your Sleep During the Ongoing Pandemic — Future of Personal Health.
By Nancy H. Rothstein, MBA, The Sleep Ambassador®