White nights under fire: the effects of war on Israelis’ sleep

The Iran-Israel war that began two weeks ago has completely changed the routine of life, but the most significant damage is felt precisely in the moments that are supposed to be the quietest of the day. The incessant alarms, which often come in the middle of the night, force entire families to run to shelters and protected spaces in a matter of seconds.

This physical action, which is accompanied by a sharp increase in the level of adrenaline and a rapid pulse, disconnects the body from a state of rest and transfers it to a state of survival. The main problem is that after returning from the dimension, the body does not manage to return to a state of relaxation easily. The brain remains in a state of hypervigilance, waiting for the next alarm, which creates a very superficial sleep that does not allow the body to carry out the vital repair and regeneration processes that occur during deep sleep.

One of the most important processes is cleaning the brain from toxins and metabolic waste accumulated during the day. During sleep, a special drainage system in the brain works ten times more powerfully than when awake, and is the one that prevents the accumulation of proteins linked to neurodegenerative diseases.

Sleep is also the time when the brain consolidates memory. Information learned during the day undergoes long-term processing and encoding, and this process is severely compromised when sleep is interrupted by alarms. Physiologically, sleep is essential for the regulation of the hormonal system. At this time, the growth hormone that is responsible for the restoration of tissues and muscles is secreted, and the hormones of hunger and satiety are regulated.

This is why sleep deprivation often leads to weight gain and cravings for sweet foods and carbohydrates, which are the body’s attempt to get quick energy instead of the rest it lacks.

The immune system is another major victim. While sleeping, the body produces proteins called cytokines, which help fight infections and inflammation. When they don’t sleep enough, their production drops by 50% or more, which makes the population much more vulnerable to viral diseases, especially in the overcrowded conditions of shelters and protected spaces.

Beyond the immediate fatigue, there are also safety risks: driving with significant sleep deprivation is similar in characteristics to driving under the influence of alcohol, which increases the risk of fatal road accidents. Even in the workplace, the lack of concentration can lead to serious mistakes and even physical injuries for those who are engaged in technical or operational work. The long-term effects of the condition are even more worrying. Chronic sleep deprivation is directly linked to an increase in blood pressure. When the body is under constant stress and does not get the necessary rest, cortisol levels in the blood remain high for a long time, which damages the blood vessel walls and increases the risk of heart attacks and strokes. For patients who suffer from underlying diseases such as diabetes, the lack of sleep can disrupt the balance of blood sugar levels and worsen their medical condition significantly.

The mental state is also directly affected. Sleep is the mind’s main tool for processing experiences and traumas. When sleep is fragmented, the brain fails to process the difficult events of the day, which increases the risk of developing post-traumatic stress symptoms and generalized anxiety.

To deal with this complex reality, experts recommend adopting some strategies that will help maximize the rest that is possible. It is highly recommended to avoid consuming news and watching difficult videos at least an hour before going to sleep, as these stimuli increase the level of anxiety and make it difficult to fall asleep. You should try and create a comfortable sleeping environment as possible, even if you sleep in the protected space. Using a comfortable mattress, a familiar pillow and maybe even a blindfold or earplugs, which can improve the poor sleep quality. If the alarms or alerts on the cell phone sound well in the protected space, you should allow yourself to fall asleep there in advance to avoid getting up in a panic and running in the corridors, which raises the heart rate to levels that are difficult to come down from.

During the day, if the security situation allows it, you should take short naps of 20 minutes. Such naps can help refresh the brain without entering a stage of deep sleep that will leave you groggy afterwards.

Nutritionally, it is advisable to reduce caffeine consumption from the early afternoon, as it may make it even more difficult to fall asleep in a stressful situation. Techniques of deep breathing and gradual muscle relaxation can help the body move from a fight or flight state to a state of relative relaxation. You can also use over-the-counter natural products, such as herbal teas that contain calming substances such as chamomile, passionflower, or valerian, which can help reduce stress before going to bed. It is important to remember that even if you sleep fewer hours than usual, the quality of the few hours is critical.

The current situation requires us to make adjustments and understand that our function will not be at its peak at 100%. Expectations regarding the provider at work or managing the home should be lowered and focus on maintaining basic health. The statistics show that over 70% of the population in Israel report difficulty sleeping since the beginning of the fighting, so this is a widespread phenomenon and not just a personal feeling.

If the sleep disturbances last a long time or become extreme and are accompanied by strong palpitations or a feeling of suffocation, you should consult a doctor for professional advice to examine temporary medicinal help or another intervention that will help you get through this difficult period.