The current conflict with Iran and the frequent sirens that cause thousands of families to move to the protected space, especially at night, have turned uninterrupted sleep into a distant memory. Many report fragmented sleep, difficulty falling back asleep after a siren, and sometimes even complete wakefulness until daylight – even if the body is tired and the eyes are closing.
What does sleep deprivation do to the body and mind?
Fragmented sleep over time is not just a matter of tiredness. It directly harms physical and mental health and triggers a prolonged “emergency” response in the body, even when the passing threat is already behind us.
The effect on the body
When sleep is repeatedly disrupted, vital systems like the heart, blood vessels, and immune system become strained. Studies show that poor sleep increases the risk of high blood pressure, metabolic issues, recurring headaches, and even heart disease. It affects hormonal balance, blood sugar levels, and slows down the body’s cell repair and regeneration processes.
The effect on the mind
On the mental side, lack of sleep increases feelings of anxiety, impairs concentration, weakens patience, and creates a lasting sense of distress. In adults, it can worsen depression or trigger obsessive thoughts. In children and teens, it causes irritability, decreased motivation and learning ability, and sometimes even extreme emotional responses.
Although this is a natural reaction to a threatening environment, there are things you can do to help your body fall back asleep – even after the second or third wake-up during the night.
So how do you fall back asleep?
1. Avoid screens
While in the protected space or immediately after returning from it, it’s important to avoid turning on phones, tablets, or the TV. The blue light emitted by screens disrupts melatonin secretion – the hormone responsible for deep sleep.
2. Create a quiet environment
It’s advisable to keep a pillow, blanket, and calming aids like soft music in headphones or a printed book ready in the safe room. Even if you don’t fall asleep immediately, your body receives a signal of normalcy.
3. Practice calming breathing
Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale slowly through the mouth for 8 seconds. Repeating this several times calms the nervous system and slows the heart rate.
4. Progressive body scan
Lie on your back and mentally scan your body from toes to scalp. At each stop – pause for a moment, relax, and move on. This exercise shifts focus away from thoughts and returns the body to a relaxed state.
5. Don’t fight sleep
If you haven’t fallen asleep after about 20 minutes, it’s better to move to another room, sit quietly, read a book or listen to calming sounds. Return to bed only when sleepiness returns. This maintains the association between bed and sleep – rather than bed and anxiety.
Even in the midst of a challenging time, quality sleep is not a luxury. It supports personal resilience, physical health, and our ability to stay calm and precise – for ourselves and for the children who rely on us. If sleep difficulties become chronic, even between sirens, it’s important to seek medical advice. The right treatment can prevent deterioration and bring back some quiet – at least at night.
Dr. Kaye Alkara, Family Physician, Maccabi Healthcare Services, Northern District