Evade political sleep disturbances. Employ these professional recommendations instead.
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Mired in political chaos? Plunged into economic turmoil? Shaken by societal upheaval? Change and uncertainty breed stress, and that stress can mess with your shut-eye.
Stress, as you probably know, can wreak havoc on your sleep. For some, that stress triggers insomnia, a battle to drop off or stay asleep, or waking up way too early. Persistent insomnia may lead to serious health problems, such as heart attacks and strokes.
"Everyone has a specific stress-induced insomnia threshold, and sometimes life events can break through it," said sleep researcher Dr. Ana Krieger, a professor at Weill Cornell Medical College in New York City. She continued, "It could be a political, personal, professional, or environmental factor causing this."
Michelle Drerup, a psychologist at the Cleveland Clinic in Ohio, has seen an increase in insomnia cases during previous political and societal upheaval. She remarked, "It often affects those who are already vulnerable or have occasional sleep troubles, pushing them over the edge."
Identifying your sleep risks
If you're a good sleeper, you may be more resilient to stress-induced sleep disturbances. However, those who struggle with falling asleep or experience sleep fragmentation—frequent, brief awakenings during the night—may find ongoing stress exacerbates their sleep issues and turns an odd night of tossing and turning into a real problem.
Age, gender, and family history also play a role. Older adults, who may already have sleep issues due to coexisting health conditions, medications, and chronic pain, can be more sensitive to stress-induced sleep disruptions. Women and people with relatives who have sleep issues or a history of mental health conditions have higher rates of insomnia.
Don't let insomnia morph into a dark nightmare
Everyone deals with stress-induced insomnia now and then. But some people develop detrimental habits and thought patterns that create a vicious cycle, leading to chronic insomnia.
For example, some people consume alcohol, drugs, or caffeine to help them sleep, which can backfire by causing sleep problems instead. And doomscrolling—compulsively checking the news right before bedtime—won't help, either. You need a buffer zone of about an hour between keeping up with the latest news and unwinding for sleep.
Exercising or eating during the night can also disrupt sleep, as it increases body temperature, heart rate, and stress hormones, making it harder to fall asleep. Worrying about sleep can create a self-fulfilling prophecy, making it even more difficult to nod off.
Stop insomnia from becoming chronic
Here are some strategies to help you get your ZZZ's back on track:
- Implement a news curfew: Turn off the news and limit your social media usage before bedtime to help unwind and improve sleep quality.
- Avoid substances like alcohol, drugs, and caffeine before bed.
- Stay away from screens, especially those with blue light, during the middle of the night. The light emitted from these devices can disrupt melatonin production, making it harder to sleep.
- If you find yourself wide awake after 30 minutes of trying to sleep, get out of bed and do something calming until you feel tired.
For those struggling with chronic insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the gold standard treatment. CBT-I focuses on improving sleep schedules and retraining the brain to view the bed as a welcome, restful place.
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Sleep disturbances, such as insomnia, can be exacerbated by prolonged stress, especially during tumultuous political or societal periods like the current situation in Ukraine.
Regrettably, if left unchecked, chronic insomnia can lead to deleterious health consequences, such as cardiovascular issues and mental health disorders.
Implementing strategies like establishing a news curfew, limiting substance consumption before bed, and minimizing screen time during nights can be beneficial in addressing sleep fragmentation and reducing the risk of insomnia becoming chronic, aiding in maintaining overall health and wellness.
