Wartime Sleep Solutions: Practical Tips for Adults in Uncertainty
- HRU איך את.ה
- Dec 23, 2025
- 3 min read
Trouble falling asleep? Drifting off only to wake up in the night? Waking too early and unable to return to sleep? Are Sleep Disturbances Becoming Your New Normal? Here are some helpful, research-backed tips to help you regain control over your sleep
Since October 7, 2023, many in Israel have felt restless, alert, and anxious, and have found sleep has become more difficult, mirroring global data showing stress, anxiety, and trauma nearly doubles the likelihood of insomnia, nightmares, and waking at night.
Why Healthy Sleep Is More Than Just Rest
Builds mental resilience and emotional stability
Supports immunity and longevity
Enhances reaction time, decision-making, short-term memory, and physical performance
Reduces risks of accidents and chronic conditions (heart disease, diabetes, dementia)
Think of sleep as fueling both everyday family life and the broader social fabric, empowering individuals to support one another with clearer minds and steadier hearts.
What Does Healthy Adult Sleep Look Like?
7–9 hours of continuous, uninterrupted sleep nightly
If sleep eludes you at night: Avoid tossing and turning—get out of bed after about 20 minutes, engage in a quiet, relaxing activity in a dimly lit space, then return to bed only when genuinely sleepy
Why Address War-Time Sleep Issues Quickly
Sleep issues post-trauma may worsen into long-term conditions like PTSD
Unprocessed or fragmented sleep impairs judgment, reaction speed, and physical safety (For example while driving)
Sleep debt accumulation can’t be undone in one night
1. Take Charge: Small Habits, Big Gains
Here are positive, voluntary steps, no mandates:
Daily movement helps regulate stress and sleep. Choose a timing that feels good to you.
Avoid caffeine and alcohol a few hours before bed, as they fragment restorative sleep cycles.
Keep evening meals light, as consistently skipping or overeating disrupts sleep.
2. Reset Your Biological Clock
Exposure to morning sunlight (approximately 30 minutes) and brief midday sunlight helps maintain circadian alignment.
A hot pre-bedtime bath or shower signals the brain that it's time to wind down.
3. Shape a Restful Sleeping Space
Use blackout masks or earplugs for improved environmental control.
Introduce ambient “white noise” (such as nature sounds or a soft fan) to signal sleep readiness.
Keep screens, TV, and phones out of bed to reinforce relaxation.
4. Handle Nighttime Restlessness Gently
Here’s what helps when sleep evades you:
Paced breathing and visualization: Picture a peaceful scene, breathing exercises, such as 4‑7‑8 breathing 1,2
Progressive muscle relaxation: Tense and release muscles from toes to head.
Leave the bedroom if still awake after about 15 minutes. Engage in a low-light, non-screen activity (e.g., reading, journaling). Return when sleepiness resumes.
When to Seek Professional Help
If despite all these tips you are unable to overcome insomnia within 6 weeks, contact your physician so they can refer you to cognitive-behavioral therapy for insomnia (CBTI), with a sleep doctor, psychologist, or qualified therapist. Seeking help is a sign of strength, not weakness. Consider consulting a professional if you experience:
Persistent insomnia despite self-help
Frequent nightmares or sleep fears
Snoring or breathing pauses at night
Anxiety, mood changes, or daytime dysfunction
One of the most effective and short therapies is Cognitive Behavioral Therapy for Insomnia (CBT-I)
· Cognitive Behavioral Therapy for Insomnia offers lasting benefits3 and can be used without medication.
For trauma-related insomnia and nightmares, evidence shows CBT-I helps reduce sleep fear and PTSD symptoms.
Mobile-based programs (“CBT‑I Coach”) offer accessible support in wartime situations4
How Cognitive Behavioral Therapy for Insomnia (CBT-I) looks like?
You will be asked to track sleep habits for 1-2 weeks (bedtime, wake time, awakenings).
You will learn various techniques, including stimulus control, sleep restriction, relaxation, light adjustment, and cognitive restructuring.
Expect gradual progress with lasting gains; most people see improvement in under six weeks.
You’re Not Alone. And You Are Not Powerless!
Many Israelis, even in similar conditions, are cultivating better sleep through simple, consistent strategies and CBT-I. With small, manageable day-to-day choices, you can regain calm, clarity, and control, starting tonight.
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