Gaby
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 to disturbances and worries with daytime rest.
Bedroom in the Shelter
Even in the field, fighters get enough sleep by making their sleeping arrangements as comfortable as possible. If you plan to spend the night in a shelter, prepare the most comfortable sleeping spot you can.
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, rub your temples with lavender oil and dissolve a piece of sugar with three drops of lavender oil. 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 triggers strokes, heart attacks, obesity, hypertension, and other serious illnesses. Recently, researchers have also linked chronic sleep deprivation to harmful changes in genes: even a week of sleep deficiency can lead to adverse 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 improves your chances of quality sleep under difficult 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 to check the news or play games before sleep. Turn off loud noises and bright lights. Sleep-friendly features include muted colors, a well-ventilated room, and a comfortable mattress.
Physical Activity
Good sleep is supported by physical activity. If circumstances allow, walk more — especially take the stairs when possible (a power outage can make stairs your main option).
Relaxation
Yoga can help you fall asleep after a tough day. Imagine a gentle sea or a calm lake. Psychologists say water scenes are among the best for soothing the nerves.
Diet
Avoid caffeine and other stimulants at night: finish your last cup of coffee at least six hours before bedtime. Avoid heavy and sweet dishes after 6 PM. A good nighttime drink is a glass of warm milk or water with a teaspoon of honey. Brew mint or lemon balm tea and sweeten it with milk and honey. Avoid alcohol before sleep: it won’t help you fall asleep and will only cause discomfort.
Massage
Muscle tension in the face is an enemy of sleep. Once those muscles relax, falling asleep becomes easier. Massage can help. Use both hands to perform gentle smoothing motions with your index, middle, and ring fingers on your face in the following pattern:
- 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, eat four walnuts with a spoonful of honey for a calming effect (daily dose: 30–50 grams of nuts). This can relieve vascular spasms and relax you because walnuts are high in magnesium.
- Simmer 50 grams of dill seeds in half a liter of dessert wine for 15 minutes. Let the warmed wine sit in a warm place for about an hour, then strain, squeeze, and take 50 grams before bed (no more).
- For another infusion, 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 right side. 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. This position is considered optimal for getting good sleep.
Wishing everyone quiet nights and restful sleep — it’s one of the best paths to health.
