Data published by the Vietnamese Ministry of Health shows that about 40% of people have experienced sleep problems caused by COVID-19, while sleep-related symptoms are reported by about 24% of people with other illnesses.

Many people still have symptoms such as fatigue, pain, difficulty sleeping and shortness of breath after COVID-19 infection. These are called post-COVID conditions or long-haul COVID. In particular, sleep disorders, insomnia as a result, many people have problems.

The Ministry of Health advises people to pay special attention to nutrition, sleep hygiene, timing mangement, personal hygiene and physical activity in a bid to overcome their sleep problems following COVID-19 infection.

Here are the Ministry of Health’s recommendations to help you tackle bouts of coronasomnia:

You should take a warm shower or bath before bedtime which is a popular way to sleep better. Using warm water for pain relief works wonders on many types of muscular, joint, and bone conditions, including arthritis and lower back pain. Therefore, a warm bath or shower is recommended for those who suffer from persistent musculoskeletal pain after COVID-19 infection. Warm baths and showers stimulate the body's thermoregulatory system, causing a marked increase in the circulation of blood from the internal core of the body to the peripheral sites of the hands and feet, resulting in efficient removal of body heat and decline in body temperature. Therefore, if baths are taken at the right biological time - 1-2 hours before bedtime, they will aid the natural circadian process and increase one's chances of not only falling asleep quickly but also of experiencing better quality sleep.

You should go to bed before 11:00p.m every night to get into a good sleep, and absolutely avoid staying up late.

You should drink enough water every day for your overall health, and around 1.5-2 litres of liquid a day is enough for most people. Besides, you should increase consumption of fruit juice made with different types of tropical fruits like mango, watermelon, orange, pear which boast essential vitamins and minerals.

You should eat foods that are high in fiber, protein, starch and vitamins to maximize the recovery of damaged tissues. You should try to stick to small, frequent meals throughout the day. Mini-meals can aid in satisfying the appetite, stabilizing blood sugar levels, and providing nutrients to the body throughout the day. You need to have a healthy and balanced diet. You should eat more leafy green vegetables each day and choose lean meat to give your body healthy nutrients that it needs, without too much saturated fat, which is high in calories. It is recommended that you have three portions of fish a week. You should try eat foods from “easy to digest” list, eat just enough and avoid overeating at mealtime as gastrointestinal symptoms and chronic fatigue may persist months after the COVID-19 virus infection resolves. In addition, you should eat more seeds and nuts such as peanuts, beans, cowpeas, common beans which are chock full of vitamins, minerals, antioxidants, and helpful compounds called phytonutrients to keep your cells healthy and ready to fight off infection when you need them to.

You should try to create the ideal sleeping environment. A dark and quite room and a comfortable room temperature that is neither too hot nor too cold are the perfect sleeping conditions. There are endless benefits of destressing and relaxing every day before going to sleep. Unwinding ensures a great night’s rest. Practising light yoga with some breathing exercises, performing hand and foot massage and abdominal massage on yourself, as well as reading a relaxing book help your body wind down before bed.

You should not drink coffee and tea in the afternoon and evening to prevent sleep problems and get a good night's sleep. Besides, you should limit your intake of fluids two hours before bedtime as drinking too close to bedtime can lead to urinating at night. Getting enough sleep helps keep your mind and body healthy. Most adults need 7 to 8 hours of sleep each night. You should keep a regular sleep-wake schedule to help you feel much more refreshed and energized. Keeping a regular sleep schedule, even on weekends, helps you maintain the timing of the body's internal clock and can help you fall asleep and wake up more easily. You should try to keep naps one hour and only early in the afternoon so that they don't make it harder to get to sleep at night.

Reporting by KHANH QUYEN – Translating by H.L