How to restore sleep during war – doctor’s tips to help

With the start of the Ukrainian special operations many people began to suffer from insomnia. This, in turn, is fraught with loss of strength and exhaustion of the nervous system. Not everyone is able to react adequately to the realities of today. Therapist and family doctor Anna Krasiuk shares useful tips for restoring sleep during wartime, suitable for adults and children.

Why can’t you sleep during wartime?

Military operations always lead people to chronic stress through constant worry and anxiety. Stressful situations are prolonged indefinitely by life-threatening conditions. A person begins to react painfully to the slightest change in their surroundings: the sound of a siren, explosions, negative news about loved ones, etc.

Neurasthenia and constant observation of war reports also prevent you from getting a good night’s sleep. Some people just don’t want to go to bed, others can’t do it with all their heart’s desire. Neurotic depression prevents you from relaxing and disconnecting.

The nervous system will improve considerably if you manage to sleep for at least half an hour. If sleep is not possible, lie down or sit quietly with your eyes closed. Visual activity takes up to 80% of the load. Experts estimate that resting with eyes closed can reduce the degree of endless anxiety.

Techniques for getting back to a healthy sleep during wartime

Adequate assessment of the situation and the realisation that war can last a long time will help. Try not to get worked up over nothing and not to take triggers to heart. Getting enough sleep will keep you active and assist others as needed.

Stress around the clock is not good for the nervous system. Try not to worry about all the events in a row, but only about the main ones: protecting your relatives, a positive attitude and faith in a brighter future of Ukraine. Screening out the secondary information and proper analysis of current events is the first step to getting rid of insomnia and improving the condition of the nervous system.

Sleep and coping with depression serves as a weapon in times of war, even if you’re not on the front lines. When you are asked for help, you can react quickly and correctly and possibly save someone’s life. Constant lack of sleep causes stress and an inability to deal with proposed situations quickly. Sleep without remorse and be able to give maximum support to those around you. Willingness to come to the rescue depends largely on the quality of sleep.

If children have trouble sleeping, it can only be handled by the parents, who need to surround the child with care and behave as if nothing has happened, even if you are in a bomb shelter and there is gunfire all around. A sense of security will give them peace of mind and a good mood. If you were in the habit, before the war, of reading to your baby before bedtime, singing lullabies or having intimate conversations, don’t abandon those rituals now either. Remember only good things and don’t discuss the situation. The use of soothing medication is not discouraged. Adults should opt for selective inhibitors, while herbal medicines are available for children and pregnant women.