Dr. Monica Zolezzi, Associate Professor at the College of Pharmacy, Qatar University.
Four weeks into the COVID-19, quarantine and social distancing measures has left university students having to adjust to online classes and virtual interactions with their peers and teachers. Although these initiatives are necessary to prevent the spread of the novel coronavirus, these new social policies can disrupt many of the stabilising factors in our lives that support mental health.
According to Dr. Monica Zolezzi, Associate Professor at the College of Pharmacy, Qatar University, who has over 20 years of experience in mental health practice and research, the social isolation required can disrupt one of the most important brain systems contributing to daily wellbeing: the body’s internal biologic clock.
“This system of clocks keeps our body and our behaviour synchronised with the 24-hour cycle of light and darkness. Predictable daily schedules and regular routines help to keep the body clock running smoothly. When our body clocks run smoothly, we feel better.” Research shows that disrupted body clocks are associated with many physical and mental health conditions, including depression, diabetes, obesity, and cancer.
Among university students, the uncertainty regarding the coronavirus has the potential to amplify the already high rates of poor sleeping patterns (also known as “sleep hygiene”) among university students. “Our body clocks have much more difficulty re-establishing regular biologic rhythms. The absence of normal study and social routines among university students can confuse or challenge the body’s biological clock and lead students to experience negative physical symptoms similar to jet lag such as disturbed sleep, appetite, energy, and mood.”
Sleep is critical to physical health and effective functioning of the immune system. It is also a key promoter of emotional wellness and mental health, helping to beat stress, depression and anxiety. Several internationally recognised sleep advocacy and professional organisations have set up guidelines on how to manage sleep during the COVID-19 pandemic. Dr. Zolezzi highlights below some of these recommendations which will likely help university students during this time:
Establish a routine and a set schedule for their university-related activities and academic work. Establishing a routine can facilitate a sense of normalcy even in abnormal times. It is easier for the mind and body to acclimate to a consistent sleep schedule, which is why health experts have long recommended avoiding major variation in the daily sleep times, which should include:
In addition to time spent sleeping and getting ready for bed, it can be helpful to incorporate steady routines to provide time cues throughout the day, including:
Reserve the bed for sleep. Sleep experts emphasise the importance of creating an association in your mind between your bed and sleep. This means that “studying-from-home” should not be “working-from-bed”.
Also, being at home all day, may be tempting for taking more naps. While a short power nap early in the afternoon can be useful to some people, it is best to avoid long naps or naps later in the day that can hinder nighttime sleep. It also means avoiding bringing a laptop into bed to watch a movie or series. It is also important to be mindful of screen time. The blue light produced by electronic devices, such as mobile phones, tablets, and computers, has been found to interfere with the body’s natural sleep-promoting processes. As much as possible, students should avoid using these devices for an hour before bed.
Being at home may disrupt the light “cues” that the body clock needs. Exposure to light plays a crucial role in helping the body regulate sleep in a healthy way. As such, it is important to take extra steps so that light-based cues are incorporated into the daily schedule, like spending at least 30 minutes outside in natural light, especially in the early morning. If going outside is not possible, opening windows and blinds to let light into the house during the day and spending two hours by a window studying or working is recommended.
Dr. Tayseer El-Gaili, Acting Director and Senior Student Counselor at Qatar University Student Counseling Center recommends students “to treat themselves with compassion, kindness and empathy; and to focus on what is in their control, like staying safe and knowing that they are contributing to everyone’s health and wellbeing.”
Deep breathing, stretching, yoga, mindfulness meditation, calming music, and quiet reading are just a few examples of relaxation techniques that can be built into the students’ daily routines. Another relaxation strategy during this pandemic is to avoid becoming overwhelmed by coronavirus-related news. Bookmarking one or two trusted news sites and visiting them only during a limited, pre-set amount of time each day is a good way to avoid news over-exposure. “This will pass, and will make everyone stronger.”
