The COVID pandemic has had a deep impact on our mental health. An increasing number of people are reporting anxiety and disturbed sleep.

A report published by American Academy of Neurology says that some specialists have termed it “COVID-somnia”. Doctors here are reporting a sharp increase in patients with sleep disorders.

The key to tackling insomnia is mastering our fears and anxieties. It can be done through strengthening the body and mind through exercise, diet and discipline.

Mindful exercising for active stress

Studies have shown that regular mindful exercise reduces symptoms of insomnia and decreases anxiety and depression. It reduces production of stress hormones, leads to decreased hypervigilance and has a calming effect on the mind.

Hatha yoga and martial arts, such as karate, are mindful exercises that focus on meditation and self-awareness. For those under constant and active stress of infection, such as those working on the frontline, joining such a programme may prove to be the perfect solution. For optimal effect, at least three sessions every week is recommended.

Conventional exercising for passive stress

Many of us continue to work from home, some with much reduced workload. Reduced activity, longer hours indoors and social isolation have affected the biological clock (circadian rhythm) of many. Staying awake till late night, television and exposure to anxiety-provoking news have perpetuated insomnia.

Joining a fitness programme will help. Fitness focuses on metrics such as body weight, calories burned, power output, heart rate and oxygen uptake, which mean attention to one’s own self-improvement. The sense of achievement that accompanies every workout session is a confidence booster. In the long run, it drives away negative thoughts and beliefs, restoring good mental balance. Tiring the body is a healthy way to refreshing sleep!

However, remember that overtraining may also cause disturbed sleep.

Diet and discipline

We recommend developing mindful eating habits. Avoid intake of stimulants such as coffee, chocolate and sugary drinks (cola, processed juices) four hours before bedtime. Binge-eating at night, snacking on processed food are all “un-mindful diet”.

And finally, alcohol is neither a mood elevator, nor does it help anyone sleep better. However, a banana-milk smoothie with a hint of sweetener before bedtime goes a long way towards a peaceful slumber.

To tackle fear of coronavirus infection, take all possible precautions. Know that until a vaccine is out, this is the best we can do and worrying will not help.

Avoid excessive screen-time (mobile and television), late nights and resting at odd hours of the day. Discipline and physical fitness go hand in hand. As the body gets stronger, so does the mind and a controlled and disciplined outlook becomes easier to achieve.

Always consult a professional before starting on a workout.

The writer, a martial arts and fitness coach, is the founder of Mike’s Martial Arts, a Calcutta-based martial arts and advanced functional fitness studio. Contact: mayukhpb@yahoo.co.in