Sleep deprivation: how to restore strength during forced wakefulness?

3.23.2022 0
In the conditions of constant expectation of "alarm", we forbid ourselves to sleep in order "not to miss the alarm", "not to let our loved ones down", "because now is not the time to sleep while other people are in danger" or simply afraid to sleep. Sleep deprivation (chronic sleep deprivation) occurs as a complete or partial failure to satisfy a person's need for sleep.
People, who are forced to sleep, feel more anxious, there is a so-called stress of forced awakening.
With prolonged sleep deprivation, the following occurs
 - feeling of fatigue
 - daytime sleepiness
 - concentration of attention decreases
 - the sense of reality is lost
 - hallucinations appear
 - over time, the ability to analyze information, make decisions, control emotions decreases
 - a person may take reckless steps and neglect the danger or, on the contrary, begins to be afraid not only of real or imaginary threatening influences (for example, to be afraid of shelling and tanks, living in a city far from the hostilities)
Therefore, even in difficult conditions it is worth looking for the slightest opportunity to restore strength. 
Steps to meet the need for sleep can be:
🔹Duty rotation. If you have to monitor the alarms, set up a duty, for example, for 2-3 hours, then everyone will have the opportunity to sleep for several hours without interruption.
🔹Shifting the schedule. In cases of increased air raid alerts at night, use any opportunity to sleep during the day to save energy.
 🔹Sleeping in the shelter. If you have to go down to the shelter every night or go to the safest place (corridor, bathroom) when the alarm sounds, arrange a minimal space for sleeping (carimat, sleeping bag, etc.). You can preserve the restorative effects of sleep even with frequent night awakenings if you resume sleep within 15 minutes after waking up.
 🔹Any sleep is useful, try to nap for 15-20 minutes, leaning against the wall or the back of a chair.
 🔹To fall asleep in difficult conditions, use targeted relaxation techniques: deliberately relax your facial muscles, then lower and relax your shoulders, arms, legs, and torso muscles. Try to drift your thoughts to a calm, safe place or imagine the sky/river or yourself in a comfortable hammock.
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