A Restless Night: How Can We Maintain Healthy Sleep During Wartime?

Sleep is not merely a time of rest—it is an active and essential process. It is vital for growth, especially in children, for physical recovery, for clearing toxins from the brain, and for consolidating memory. However, during wartime, our nervous system shifts into a state of hyperarousal. The sympathetic system becomes highly active, disrupting our ability to self-soothe and making it difficult to fall into the restorative sleep we so urgently need.

The War in Numbers: What Is Happening to Israelis’ Sleep?

Dr. Michal Kahn, a clinical psychologist, senior lecturer, and Head of the Kahn Sleep Lab at the School of Psychological Sciences, Tel Aviv University, and a graduate of all three degrees (B.A., M.A., Ph.D.) from the School of Psychological Sciences, Faculty of Social Sciences, Tel Aviv University, presented concerning yet important data from research conducted since October 7:

· Increase in insomnia – The prevalence of insomnia among adults in Israel has risen by 19% during the war.

· Shorter sleep duration – A study conducted in June 2025 (during Operation “Rising Lion”) found that average sleep duration during wartime is 73 minutes shorter compared to peacetime.

· The siren effect – A night with a siren shortens sleep by an average of 39 minutes and adds 34 minutes of prolonged wakefulness compared to a night without sirens. Beyond fatigue, individuals exposed to sirens reported lower mood and increased symptoms of anxiety and depression the following day.

· Protected space matters – Those sleeping in a reinforced room (Mamad) at home experienced less disruption to sleep quality and duration compared to those who had to move to shared or public shelters.

Insomnia: When Difficulty Becomes a Habit

The most common sleep disorder is insomnia, characterized by difficulty falling asleep or waking too early. In children, it may appear as resistance to going to bed or increased dependence on parents to fall asleep.

Why Does This Happen?

· Predisposition – Genetics, a tendency toward anxiety, or perfectionism.

· Triggers – Significant life events (such as war or trauma).

· Maintaining factors – This is the critical stage. Sometimes the war ends, but the habits we adopted under stress (such as increased alcohol or caffeine consumption or spending long periods in bed while awake) reinforce the new sleep patterns we developed.

A Practical Toolkit: How to Get Sleep Back on Track

Dr. Kahn emphasizes: “If it isn’t broken, don’t fix it.” If you are generally sleeping well, even if there is a slight change due to the situation, continue as usual. However, if you are experiencing difficulties, here are key principles of sleep hygiene:

Sleep Hygiene – Morning and Daytime

· Be consistent with sleep and wake times—even on weekends Our bodies thrive on consistency. Try to maintain fixed times for going to bed and waking up, including weekends.

· Get morning sunlight exposure Exposure to natural light in the morning helps synchronize the biological clock.

· Stay physically active Incorporate movement and exercise into your day.

· Maintain a balanced, healthy diet

· Reduce stress where possible—separate bed from stress Sleep responds to conditioning. If we lie in bed for long periods while awake and tense, the brain associates the bed with wakefulness. Use the bed for sleep only. If you cannot fall asleep, it’s better to leave the room and return only when you feel sleepy.

· Limit and schedule naps. To fall asleep easily at night, the body needs to build sufficient “sleep pressure.” If you nap, keep it short and early in the day so it doesn’t reduce the pressure needed for nighttime sleep.

Sleep Hygiene – Evening and Before Bed

· Avoid caffeine and alcohol

· Dim the lights Lower lighting helps stimulate melatonin release, preparing the body for sleep.

· Engage in calming activities This is a good opportunity for quality time with family.

· Establish a bedtime routine For example: dinner, a shower, watching a calm TV program, drawing, reading, mindfulness practice, or relaxation through breathing exercises. A bedtime routine is beneficial for adults as well—not just children. Its purpose is to signal to the nervous system that it’s time to wind down.

Sleep Hygiene – Right Before Sleep and During the Night

· Maintain a consistent bedtime every night

· Keep consistent sleep conditions: Same room, same bed.

· Turn off lights, except for a small light if it reduces anxiety

· Keep the room cool. Recommended sleep temperature: 18–20°C (64–68°F)

· Ensure a quiet, calm environment

· Avoid screens in the bedroom. Screens can be used, but preferably outside the bedroom. If you do use them, choose non-stimulating content. Avoid reading news or answering emails in bed right before sleep.

In Conclusion

Most sleep disturbances during wartime are temporary and tend to resolve as routine returns. However, if the difficulty persists for more than three months or significantly impairs daily functioning, it is important to seek professional advice from a physician or psychologist.