A somnologist explains how to minimize the impact of stress factors on sleep quality
Prolonged sleep interruptions due to air raid alerts negatively affect the body during wartime. Experts advise focusing on creating a calm environment for rest instead of trying to force yourself to sleep on a strict schedule. This was reported by RBC-Ukraine (Тетяна Самарук), according to the portal PromPolitInform.
During moments of real danger, the human brain enters a state of high alert, which makes falling back asleep after a sudden awakening difficult. Somnologist Iryna Kuzminska emphasizes that under such conditions, one should not demand perfect nightly rest. The main objective is to reduce the number of stimuli that prevent recovery.
Security priorities and information hygiene
The primary requirement remains following security protocols during shelling. Once an air raid alert is canceled, it is advisable to stop monitoring news, turn off lights, and put away gadgets immediately. Constantly refreshing social media feeds or discussing events only fuels tension and vigilance.
To avoid excessive anxiety, it is best to choose one reliable source for alerts. The American Academy of Sleep Medicine recommends limiting consumption of stress-provoking content, especially right before attempting to sleep.
Relaxation techniques and sleep preparation
The desire to keep track of the remaining hours of sleep often becomes another source of stress. Instead of checking the clock, it is better to use breathing exercises, such as a slow inhale for four seconds and an exhale for six. This helps the nervous system transition into rest mode.
If you have to stay in shelters frequently, it is worth preparing a “sleep kit” in advance. Having warm clothes, a pillow, an eye mask, and charged devices reduces the number of decisions that need to be made during the night. However, one should not use noise-canceling headphones to ensure important safety signals can still be heard.
Impact on daily routine
Even after a sleepless night, it is not recommended to significantly delay your morning wake-up time, as a stable schedule helps maintain circadian rhythms. If there is a need for a daytime nap, it is better to keep it short to avoid weakening the desire to sleep at night.
Additionally, avoid using alcohol as a sleep aid, as it degrades the quality of sleep and causes fragmentation. In cases where sleep problems become chronic and significantly affect daily activity, it is advisable to consult a doctor for cognitive-behavioral therapy.
Photo: Ірина Кузьмінська
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