Linda BLAIR

It’s been three months since everything changed. At first, the most common reaction was simply to try to make sense of what was happening and find ways to cope. However, as the weeks have worn on and the uncertainty continues – in fact at times even increases – our ability to maintain equilibrium is faltering, and we’re accumulating a number of unwanted behaviours that are fast becoming well-entrenched habits. In particular, sleep disturbance and unhealthy eating – usually accompanied by unwanted weight gain – are now more the norm than the exception.

The Institute for Employment Studies surveyed more than 3,000 adults several weeks into lockdown. Sixty-four per cent were experiencing disturbed sleep, and a third said they were now eating a less nutritious diet.

Last month WEBMD questioned more than 1,900 adults internationally about their eating habits since lockdown. Around half admitted they often ate just to relieve stress, preferring sugary foods and refined carbohydrates. More than a third said they’d gained around half a stone.

Sadly, this isn’t surprising. Yvonne Yau and Marc Potenza at Yale reviewed studies looking at the relationship between stress and diet. They conclude that when stress is mild and of limited duration, individuals feel motivated to achieve goals and maintain homeostasis (inner balance across bodily systems). However, when stress is prolonged and intense, homeostasis becomes dysregulated. Hormones affecting appetite unbalance, encouraging us to overeat and to prefer “hyperpalatable” foods, such as those high in fat and sugar.

We’re even more likely to make poor food choices when our sleep is disrupted. Faris Zuraikat and colleagues at Columbia studied the relationship between diet and sleep in 495 women aged 20-76. Poor sleep quality was associated with a less healthy diet and weight gain. Marie-pierre St-onge at Columbia examined the relationship between short sleep duration and obesity, and concluded “weight management is hindered when attempted in the context of sleep restriction”.

What can you do if you’re locked into this cycle?

Control what you can: Even though you have to accept uncertainty in terms of how long effective treatments and a vaccine will take, you can reinstate a sense of personal control by adhering to a daily routine.

Go to bed and get up at predetermined times: Decide when to have meals and stick to your schedule.

Eliminate temptation: Stop buying foods high in sugar and saturated fat, and instead fill your kitchen with healthy choices such as fruit.

Exercise: Set aside at least 20 minutes every day to take aerobic exercise. This will lift mood, help you sleep better, and regulate appetite.

Make adequate rest your top priority: Don’t try to force sleep, prioritise rest instead. Create a relaxing and enjoyable bedtime routine. If you can’t sleep, don’t worry – read or listen to music while breathing deeply, slowly and evenly.