Sleeping through stressful times: how to recover when nights are restless
Sleep
Key points
- The most important habit: a steady wake time, even after a bad night.
- Morning daylight and daytime movement help your body clock.
- Stop checking news and scrolling at least an hour before bed.
- In the OASIS trial, treating insomnia reduced anxiety, depression and other symptoms.
Why stress disrupts sleep
Stress keeps the body’s alarm system switched on: heart rate and cortisol rise, and the mind stays alert for threats. Hurricanes, wildfires, community violence, a family crisis or a relentless news cycle can all keep people awake. Disrupted nights can then fuel more anxiety the next day.
What the research shows
During the COVID-19 pandemic, the European Academy for Cognitive Behavioural Therapy for Insomnia issued guidance for sleeping under stress and confinement, emphasizing a regular schedule, daylight, physical activity and limiting exposure to distressing news before bed (Altena et al., 2020).
In the OASIS trial of 3,755 students with insomnia, digital CBT-I improved sleep and also reduced anxiety, depression and paranoia (Freeman et al., 2017). CBT-I is the most effective treatment for chronic insomnia (Trauer et al., 2015).
What helps
- Keep your wake time steady, even after a short night.
- Get daylight in the morning and move during the day.
- Limit news and social media in the evening; set a cutoff time.
- Wind down with slow breathing or progressive muscle relaxation.
- Write down worries and a to-do list before bed.
- If you wake up anxious, get up for a while and do something calm in dim light.
When to get help
Most people’s sleep recovers within weeks after a stressful event. If it does not, or if you have nightmares, flashbacks or constant alertness, talk to a professional.
Frequently asked questions
Should I sleep in after a night interrupted by an emergency?
Try to keep your usual wake time, or no more than an hour later, and take a short nap in the early afternoon if needed.
Is it OK to take sleeping pills during a crisis?
Short-term use under a doctor’s guidance may be appropriate, but they carry risks and do not address the cause. CBT-I has stronger long-term evidence.
Sources
- Altena et al. (2020). Dealing with sleep problems during home confinement due to the COVID‐19 outbreak: Practical recommendations from a task force of the European CBT‐I Academy. Journal of Sleep Research 29(4). doi:10.1111/jsr.13052
- Freeman et al. (2017). The effects of improving sleep on mental health (OASIS): a randomised controlled trial with mediation analysis. The Lancet Psychiatry 4(10):749-758. doi:10.1016/S2215-0366(17)30328-0
- Trauer et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia. Annals of Internal Medicine 163(3):191-204. doi:10.7326/M14-2841
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