Nighttime sirens and explosions, worries about loved ones, and constant psychological tension rob us of sleep, no matter where we are: in our own beds, in a shelter, or in a bomb shelter. Experts offer solutions to this problem within the options we have. After all, sleep is a vital resource for health and survival.
Frontline Life Hacks
Take Turns Sleeping
In an unstable environment, an important rule is to alternate. If adult family members take turns monitoring air raid signals, each person can carve out a few hours for uninterrupted sleep.
Forced Siesta
Don’t miss the chance to catch some sleep during the day. Use any break in your activities to make up for the nighttime sleep lost due to disturbances and worries with daytime rest.
Bedroom in the Shelter
Even in field conditions, fighters manage to get enough sleep by ensuring their sleeping arrangements are comfortable. If you plan to spend the night in a shelter, prepare the most comfortable sleeping spot possible where you can rest.
Learn to Sleep
Even a 20-minute nap can be beneficial when your exhausted body craves sleep. Lean against a supportive wall or rest your back against a chair – a short nap combined with relaxation can be very helpful.
Relaxation Techniques
In a calm position, relax different parts of your body one at a time: let the muscles in your face, neck, shoulders, arms, legs, and torso unwind. Before sleeping, you can rub your temples with lavender oil and dissolve a piece of sugar with three drops of lavender. Soaking your feet in a basin of hot water can relieve tension and fatigue, calm your nervous system, and improve your sleep.
Everyone Needs Sleep!
Doctors warn that insufficient sleep is a trigger for strokes, heart attacks, obesity, hypertension, and other serious illnesses. Recently, a link has also been established between chronic sleep deprivation and destructive changes in genes: even a week of sleep deficiency can lead to such consequences. The minimum recommended amount of nighttime sleep for an adult is 7-8 hours (women should aim for an hour or two more). If you can’t get enough sleep due to stress, here are some rules to combat insomnia.
Regularity
It is said that Claude Monet never painted under artificial light. His life rhythm synchronized with daylight: the artist woke up and fell asleep with the sunrise and sunset. This allowed him to work until the age of 84. Doctors recommend sticking to a consistent schedule: wake up and go to bed at the same time every day. Training your body to follow a routine guarantees quality sleep under any conditions.
Calm Environment
Ensure a peaceful atmosphere. Your bedroom is not a movie theater: a TV near the bed has no place there. Avoid turning on devices with news and games before sleep. Turn off loud noises and bright lights. Friends of sleep are muted tones, well-ventilated rooms, and comfortable mattresses.
Physical Activity
Good sleep is supported by physical activity. If circumstances allow, walk more – especially up the stairs (a power outage can help with this).
Relaxation
Yoga can help you fall asleep after a tough day. Imagine a gentle sea or a calm lake. Psychologists assert that water landscapes are the best for soothing nerves.
Diet
Meet the night without caffeine or other stimulants: the last cup of coffee should be consumed at least 6 hours before bedtime. Avoid heavy and sweet dishes after 6 PM. The best drink at night is a glass of warm milk or water with a teaspoon of honey. You can brew tea with mint or lemon balm and drink it with milk and honey. It’s best to avoid alcohol before sleep: it won’t help you fall asleep, but will only cause discomfort.
Massage
The enemy of sleep is muscle tension in the face. Once they relax, you will fall asleep. Massage can help relax the muscles. Use both hands to perform smoothing motions with your index, middle, and ring fingers on your face according to the following scheme:
- from the center of the forehead to the temples;
- from the bridge of the nose to the temples (be very gentle around the eyes);
- from the outer corner of the eye to the hairline (upward motions);
- from the wings of the nose to the cheekbones, up and down to the chin (you’re “drawing” a heart).
At the end, close your eyes and relax all the muscles you just massaged one by one.
Home Remedies
- Fresh juice from five carrots, two celery stalks, and a bunch of parsley can help with insomnia.
- To strengthen the nervous system during anxiety, make juice from half a tomato, 100 grams of cabbage, and celery greens.
- For stress and insomnia, consuming four walnuts with a spoonful of honey will provide a calming effect (daily dose: 30-50 grams of nuts). This will relieve vascular spasms and relax you, as walnuts are high in magnesium.
- Simmer 50 grams of dill seeds in half a liter of dessert wine for a quarter of an hour. Let the warmed port or Cahors sit in a warm place for about an hour, strain, squeeze, and take 50 grams before bed (but no more).
- You can also drink this infusion for insomnia: steep a tablespoon of hop cones in a glass of boiling water, wrap it in a towel, and let it steep for four hours. Then strain and drink it at night.
Quick and Long-lasting
If you need to catch up on sleep in a short time, sleep alone and in the right position. For effective and quick sleep, lie on your stomach, stretch your right arm forward, and turn your head to the left. Tuck your bent left arm under your pillow. Do the same with your legs: stretch your right leg so it forms a straight line with your right arm and torso, while bending your left leg at the knee and pulling it slightly toward your chest. Lie on your right side – this position is considered optimal for getting good sleep.
Wishing everyone quiet nights and restful sleep – it’s the most pleasant path to health.