The full-scale war in Ukraine has had a significant impact on the mental and physical health of millions of people. One of the most common consequences of chronic stress is sleep disorders. Insomnia, shallow sleep, frequent awakenings, nightmares - for many, this has become a new reality.
Sleep is a basic need of the nervous system. When sleep is disturbed for a long time, not only your well-being but also your ability to adapt, make decisions, and maintain emotional balance suffers.
Why is sleep so often disrupted during war?
War creates conditions of constant threat, even if a person is far from the front line. The body is on high alert to respond to danger, which directly affects sleep.
The most common causes of sleep disorders in times of war:
chronic anxiety and expectation of danger;
night shelling, sirens, sharp sounds;
Information overload (news, social media);
forced displacement, lack of security;
loss of loved ones, home, and normal life;
post-traumatic stress disorder (PTSD).
For the psyche, sleep is a moment of «turning off control». And during the war, control seems to be the only way to survive, so the body literally does not allow itself to fall asleep deeply.
How sleep disorders manifest themselves
Sleep disorders can take many forms:
difficulty falling asleep;
frequent awakenings at night;
waking up early without feeling rested;
superficial, «disturbing» sleep;
nightmares;
feeling tired even after 7-8 hours of sleep.
It is important to understand that this is not «something wrong with you», but a normal reaction of the nervous system to abnormal conditions.
Why you shouldn't ignore sleep problems
Chronic sleep disorders have a cumulative effect and can lead to:
emotional burnout;
exacerbation of anxiety and depression;
decreased concentration and memory;
increased irritability;
somatic symptoms (headache, heart problems, immunity).
Taking care of sleep restoration is psychological hygiene and prevention of more serious consequences.
How to help yourself: practical steps
1. Give your body a sense of security
Before going to bed, it is important to reduce the level of nervous system arousal:
Slow breathing (for example, 4-6 seconds per exhalation);
a warm shower or bath;
grounding: feel your body's support on the bed, floor, blanket.
Even simple bodily practices send a signal: “I am safe now.”.
2. Limit the flow of information
News before bed is one of the main enemies of quality sleep.
Recommended:
do not read the news 1-2 hours before bedtime;
set a specific time to view the information;
turn off notifications at night, if possible.
The psyche needs «silence» to go into recovery mode.
3. Create evening rituals
Rituals create a sense of predictability:
the same bedtime;
tea, reading, soft music;
dimmed light;
minimum of screens.
Even in unstable conditions, rituals become an internal support.
4. Work with anxious thoughts
If you have a stream of thoughts before going to bed:
Write them down on paper;
Put the «worry list» aside for the morning;
Ask yourself: “Can I make a difference right now?”
Sleep does not solve problems, but it provides a resource for solving them.
5. Allow yourself to ask for help
If your insomnia lasts for weeks or is accompanied by nightmares, panic attacks, or a feeling of exhaustion, it is important to see a psychologist, psychotherapist, or psychiatrist. You can also start with a visit to your family doctor.
Professional support helps:
reduce anxiety levels;
work through traumatic experiences;
learn self-regulation skills;
restore a basic sense of security.
Sleep as a form of self-care
In times of war, many people get used to «holding on» and postponing their own needs. But sleep is the foundation of mental stability.
Taking care of sleep means:
support yourself;
maintain clarity of thought;
to have the strength to live, work, and take care of loved ones.
If your sleep is disturbed now, this is a signal that your system needs support.
And you can and should give yourself this support.