Impact of Quarantine on Sleep Patterns: A Personal Reflection

The past year has been filled with numerous changes, many of which have significantly impacted our daily routines. One of the most profound changes, albeit unintentional, has been the effect on our sleep patterns. This reflection explores how the quarantine, particularly in an assisted living community, has altered my sleep schedule and those of my peers.

Adapting to a New Normal

Living in an assisted living community with over 1800 residents, the quarantine measures introduced a new reality. As part of the residents, our once bustling days of socializing and engaging in outdoor activities were replaced with days spent mostly indoors. This lack of exposure to natural elements such as sunshine, fresh air, and physical exercise has notably affected our circadian rhythms. For many, including myself, the shift in daily routines has disrupted traditional bedtimes and wake-up times, leading to more sedentary days filled with reading, working, and passive entertainment.

Aging and Sleep Cycles

My personal struggle with sleep is shared among many older individuals living in assisted living communities. The decrease in physical activity, combined with the absence of structured daytime routines, can make it challenging to achieve the rest we need. The decline in sleep quality and quantity is a common issue faced by many seniors. According to a study by the National Sleep Foundation, about 50% of adults over 65 experience insomnia symptoms, often characterized by difficulty falling asleep or staying asleep throughout the night. This aligns with my own experience of staying up very late and waking up later, often unrefreshed.

Strategies for Better Sleep

In an attempt to combat these new challenges, several strategies have been employed. One such approach is following a structured bedtime routine. By gradually moving my bedtime earlier, around 15 minutes at a time, I’ve been trying to adjust my body's internal clock. In addition to this, relaxation techniques like progressive muscle relaxation, deep breathing exercises, and stimulation control have been integrated into my nightly routine. This method involves engaging in quiet and calming activities before bed and avoiding stimulants such as food and drink, electronic devices, and heavy conversations at least 2 to 3 hours before intended sleep.

Results and Comparisons

Based on my personal experience and those of several roommates, the impact of quarantine on sleep has varied. Some have found that their sleep patterns remained relatively unchanged, allowing them to fall asleep quickly and wake up naturally. One roommate, a student, increased their bedtime by nearly an hour and woke up at a later time, leading to longer periods of undisturbed sleep. Another roommate, who started staying up later and waking up later, reported feeling revitalized and no longer needing daily naps. These variations highlight the individual differences in how the quarantine has affected people's sleep cycles.

Conclusion

The quarantine has undoubtedly presented unique challenges to our sleep patterns, particularly in environments like assisted living communities. However, with thoughtful adjustments and the implementation of proven relaxation techniques, it is possible to adapt and find better sleep. As we continue to navigate the post-quarantine world, it is crucial to prioritize sleep and explore strategies that work best for each individual.