The stress, isolation, changes, loss and other impacts of the pandemic have disrupted our lives in many ways, and for many people, it’s led to more problems sleeping. However, some people have experienced positive changes and researchers have identified some effective ways of coping with sleep challenges during the pandemic.

Good quality and a sufficient quantity of sleep are key components to physical and mental well-being. One method researchers have used to identify an increase in sleep problems on a population level is by examining online search data. Research, partially supported by the National Institutes of Health, looked at many years of Google search data for the term insomnia. The researchers found increased search queries for insomnia both worldwide and in the U.S. during the pandemic. The number of searches in the U.S. increased by 58% during the first five months of 2020 compared with the same months from the previous hree years.

A recent review of research found overall sleep problems affect almost 40% of people during the pandemic. The researchers reviewed more than 40 studies involving more than 50,000 participants in 13 countries.

Another research review on sleep disorders among specific populations found that during the pandemic, women, people with mental health disorders or chronic physical health conditions, and people with limited social support had higher rates of insomnia and poorer sleep quality. Several studies have found that teens and young adults especially are coping with sleep difficulties during the pandemic. Typically, older adults have a higher rate of insomnia than younger adults.

There have also been some more positive outcomes relating to sleep during the pandemic. While the overall circumstances and the consequences and uncertainties of the pandemic are anxiety-provoking for many, staying at home more offered some people the chance to improve their sleep. In one study, researchers looked at a group of university students taking classes in-person before the pandemic and remotely last spring. They found an average increase in overall sleep time by approximately 30 minutes on weekdays and 24 minutes on weekends when the students were at home compared to when they were at school. The percentage of participants that reported seven hours or more sleep per night, the minimum recommended sleep for adults, increased from 84% to 92% for weekdays during the stay-at-home period. Also, on average, they slept in 50 minutes later during weekdays and about 25 minutes on weekends. This reduction in the difference between weekend and weekday sleep, known as social jetlag, is beneficial for sleep and overall well-being.

During the past year, researchers have also identified some effective means to address pandemic-related sleep problems. One study looking at ways to address  stress and sleep issues from the COVID-19 pandemic found that a 10-minute mindfulness practice each day contributed to improved sleep. The authors note that their study provides further evidence that even a “low dose” of online mindfulness practice can be effective.

Another study of people with insomnia related to the COVID-19 pandemic found that a one-week online cognitive behavior treatment for insomnia was “highly effective at improving sleep among community individuals with situational insomnia during the COVID-19 outbreak.” The self-guided intervention involved daily instruction on topics such as sleep hygiene education, stimulation control, relaxation training, and training on noticing and changing negative thinking patterns.

Especially during stressful and changing times, it is important to remember that sufficient quality sleep a key part of overall well-being. The Sleep Foundation offers a series of practical steps you can take to improve your sleep in its Sleep Guidelines and Help During the COVID-19 Pandemic.