UWin – безкоштовна психологічна допомога

Sleep Disorders During the War: Signs and Recommendations

Sleep disorders can manifest themselves in different ways: as problems falling asleep,

Ukrainians have been in a tense state for half a year. Stress does not subside. The psyche, of course, adapts, but the symptoms of anxiety, emotional burnout, excitement and apathy do not go away without a trace.

Sleep disorders can manifest in different ways: as problems falling asleep, excessively sensitive sleep, restless sleep, short-term sleep or, on the contrary, sleep lasting more than 11-13 hours in a row.

As a result of disturbed sleep and an inadequate night’s rest, the next day you find it difficult to concentrate, work productively or be active for long periods of time, feeling calm and restored.

Common symptoms that may indicate sleep disorders:

      • excitement, anxiety;

      • feeling tired during the day, a strong desire to sleep;

      • deterioration of working capacity, loss of concentration, inattention;

      • weight change (most often increase);

      • restless, short-lived sleep, sudden awakening;

      • changes in the usual sleep pattern (falling asleep or waking up at a different time than usual);

      • shortness of breath, breathing disorders during sleep, short-term cessation of breathing during sleep (apnea).

    How to improve sleep:

        • Set a bedtime and stick to it.

        • Do not break the established rhythm of sleep on the weekend. The time of awakening should not differ by more than 1-1.5 hours.

        • Start a relaxation routine before bed.

        • Turn off intense light, do not use daylight lamps. The light of the cold spectrum, closer to blue, has a negative effect on the synthesis of melatonin (the sleep hormone). Instead, use lamps with a warm, soft light.

        • 2 hours before bedtime, limit contact with screens, the visual receptor excites the nervous system.

        • Do not consume food or beverages containing caffeine at least 6 hours before bedtime.

        • 2 hours before bedtime, turn down the volume, for example, of the TV.

        • Avoid a heavy dinner before going to bed.

      If you notice sleep disorders in yourself or your child, you should contact a specialist. In order to get help absolutely FREE, all you need to do is contact the UWin Center for Emotional Health – contact.


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