If you're tossing and turning at night because you can't stop thinking about the coronavirus pandemic, you aren't alone.

“Bella has Mosaic Down Syndrome,” said Stacey Caskey about her daughter. “When she was 5 months old, she had open heart surgery. She has a pacemaker that she’s had since that time. Since then, she’s had chronic respiratory infections, bronchitis, pneumonia.”

Just this February, 13-year-old Isabella Caskey battled the flu.

Her parents have been worried about her health since she was born, and those concerns continue to grow with the coronavirus pandemic.

“The anxiety and the worry and the fear and frustration that we’re experiencing now as part of our new normal is definitely impacting me on a physical level,” said Stacey. “So, that’s really impacted my ability to sleep.”

Like Stacey, many people are facing this problem.

Psychologist and Syracuse University Psychology Associate Professor Les Gellis said before COVID-19, about 10 percent of the adult population would meet criteria for clinical insomnia, while 33-50 percent would have poor sleep quality.

He expects those numbers to be even larger now.

“It’s important for people to know and consider the fact that it’s normal and expected to have difficulty sleeping during a stressful period,” said Gellis. “So, it’s really important that people engage in correct and appropriate lifestyle behaviors.”

Gellis recommends limiting naps and no caffeine after 12 p.m.

“Avoiding electronic devices before you go to bed. When we get light, that’s a signal to our body to suppress a hormone called melatonin. It’s telling your mind it’s time to prepare and get ready to go to bed.” said Gellis. “Keeping a dark environment is really important. Another reason why I recommend avoiding electronic devices, it’s very easy for us to get in some way emotionally triggered by things we see online. Strong emotions, worry, concern, these are the enemy to a good night’s sleep.”

Gellis also said stay away from the bedroom when it’s not time to sleep and don’t bring your troubles to bed.

“Make sure these thoughts have been completed or dealt with before you get into bed,” said Gellis. “If you’re inclined to do mediation or deep breathing, those could be great exercises to clear the mind and it tends to have a relaxation effect.” 

“I’ve been telling myself that I need to chisel out a piece of time that’s COVID-free, worry-free,” said Stacey. “Just me being present, changing my mindset. Now, it’s just the matter of finding it.”

Because with a good night’s sleep comes better health and happiness, something we could all use right now.