Loneliness and poor sleep can create a vicious cycle, but it is possible to break it?
Even before the COVID-19 lockdowns of 2020 and 2021, most of us were familiar with feeling lonely. The restrictions put in place as a response to the virus only served to heighten these feelings, and it’s only now that the long-term effects of extended periods of loneliness are starting to show themselves.
Loneliness can be detrimental to both your mental and physical wellbeing, and studies show it can also have an adverse effect on your sleep hygiene. Let’s take a closer look at this relationship, exploring just how important social interactions are when it comes to good sleep.
Loneliness and sleep: a vicious cycle
Loneliness impacts 1.4 million older adults and 3.7 million over-16s, according to Age UK and The Guardian. As well as lowering your mood, loneliness can be detrimental to your physical health, with the Campaign to End Loneliness concluding that general loneliness can be as bad for your health as smoking 15 cigarettes a day. The emotional impact of loneliness can increase your risk of high blood pressure, depression and stroke.
Those who experience social isolation and loneliness experience more disrupted sleep, according to a study by the Sleep Research Society. This includes more insomnia symptoms and shorter sleep overall, particularly for older adults.
In turn, inadequate sleep can affect your mental and emotional well-being, amplifying feelings of loneliness and isolation. To break this cycle, it’s vital to understand that good sleep hygiene and emotional well-being are mutually beneficial and inextricably intertwined.
How to improve loneliness and sleeplessness
Balancing solitude and social connection
It’s important to remember that solitude is not synonymous with loneliness. Enjoying your own company can contribute positively to mental health, fostering a sense of self-love and resilience. However, human beings are social creatures, and balancing alone time with nurturing and fostering meaningful connections is crucial.
Reaching out to friends and family, making time for a catch-up coffee or just picking up the phone and calling someone can help to alleviate stress, make you feel more connected, and have a positive impact on your mental health.
Creating a sleep-positive environment
Crafting an environment conducive to sleep is a simple yet impactful step to counter sleep disturbances. Maintain a cool, dark, and quiet bedroom. Consider investing in a high-quality mattress, blackout curtains, or a white noise machine to enhance your sleep quality.
Setting a consistent sleep schedule
Your body thrives on routine. A regular sleep-wake cycle aids in regulating your body’s internal clock, leading to improved sleep quality. Aim to go to bed and get up at roughly the same time every day, even on weekends. Resist the temptation of late-night TV or social media scrolling; instead, establish a relaxing pre-sleep routine that could include reading, taking a warm bath, or meditating.
Mindful practices to alleviate loneliness
Mindfulness can be a powerful tool to tackle feelings of loneliness. Being present in the moment can help you reconnect with yourself and the world around you. Practices like mindfulness meditation, yoga, or even mindful eating can foster a sense of connection, reduce stress, and promote better sleep.
Seeking professional help
If you find that feelings of loneliness or sleep disturbances persist despite your best efforts, don’t hesitate to seek professional help. Therapists and sleep specialists can provide personalized advice and treatment options to improve your situation.
Looking to improve your sleep quality? Start by getting the sleep surface right. Explore the Mammoth range today and find your nearest stockist here.