Briefly about the dream
"By nature, a person has biphasic sleep. That is, he sleeps 7-8 hours at night and 30 minutes during the day. But most urbanized people do not have daytime sleep. Sleep is not a continuous process. 7-8 hours of sleep are divided into 1.5-hour segments - cycles. Each consists of slow wave (approximately 80%) and REM sleep (20%). Both are important for the psyche, brain, immune and other body systems.
How to reduce stress and fall asleep
During the war there is a problem with sleeping conditions. Let's consider the most common cases:
- On the road
"If you are trying to take your family to a safe place, do not forget about rest. Because the risk of falling asleep at the wheel is high. On the way to western Ukraine, there are many broken cars due to drivers flying into the oncoming lane due to falling asleep at the wheel." When setting out on the road, find out about places where you can stop for the night. Even if there is no place to wash or change clothes. Your task is to rest. Sleep - and move on with renewed vigor.
- In the bomb shelter
In such conditions, the level of anxiety and fear only increases. It is necessary to organize stress-free time. In the long run, this will help with sleep.
"Look around you. What can you do in a bomb shelter? Maybe clean, sweep, put things away. If not, talk to people who are nearby. You may be able to help them," the somnologist advises. Helping others is an effective way to switch from your own experiences to solving the problems of others.
- At home, but there is a curfew
"Live in the pre-war rhythm. Eat according to the usual schedule, follow basic hygiene rules. If you have nothing to do in the evening, then take up any work: cleaning, shining shoes, arranging books. Do everything not to succumb to stress, preserving the usual way of life as much as possible. Go to bed and get up at the same time as before the war." Also try the method - an hour of "anxiety". Psychologists advise to allocate one hour a day for worrying. That is, if you are stressed, then on schedule. The rest of the time, try to keep yourself busy with something.
- "Regardless of the place, try to keep your usual rhythm. Wash dishes, clean, cook, mop the floor. Even if it seems that it is not important now".
If you cannot help the army, your task is to take care of yourself.
- I wake up at night because of sirens
"If you do not have chronic insomnia, and you woke up only because of the sirens, then nothing terrible will happen to you. Run to the bomb shelter and then, when you have time, go back to sleep. If you fail, you will have a much deeper sleep the next night," the doctor explains.
However, this does not apply to people with chronic insomnia. They can be woken up not only by a siren, but also by a minimal sound, for example, the noise of branches outside the window.
"If there is no sleep at night, do not lie down, do not torture yourself with thoughts that you cannot sleep. Get up and occupy yourself with something that you can leave at any time when you want to sleep. This is not the beginning of the working day. You just need to "endure" until the desire to sleep appears. Knitting, embroidery, cleaning, reading - anything".
As soon as you feel sleepy, go to bed immediately. Somnologists call it a method of stimulus control. It allows you to reduce anxiety due to lack of sleep during the night.