Coping With Crisis May Disturb Sleep

As American military action against Iraq begins, sleep disturbances may increase as people cope with stress and anxiety related to the conflict.

Sleep disturbances may be mild or severe and encompass all disorders, including insomnia, excessive daytime sleepiness, and difficulty falling asleep.

The consequence: Americans will become less able to cope with stress-related situations and their day-to-day activities.

"Our ability to think clearly and process the emotional aspects of the conflict can be compromised by inadequate sleep," said Dr. Michael Sateia, director of the Sleep Disorders Center at Dartmouth-Hitchcock Medical Center. "In short, when we most need to draw upon our inner resources to cope effectively -- especially in times of conflict and crisis -- sleep deprivation may compromise our ability to do that."

According to a study published in the March issue of the journal Sleep, people who sleep for only four to six hours per night -- instead of the recommended 8.16 hours -- show significant cognitive performance deficits, including shorter attention spans and longer reaction times.

But people who are awake because of stress and anxiety aren't without hope. These sleep disturbances can be treated, Sateia said.

"There is a widespread misconception that there is not much one can do about stress-related sleep problems, and that is simply not true," he said. "Numerous stress-reduction techniques, as well as good sleep practices and specific behavioral measures, can reduce or reverse the impact of stress on sleep."

For individuals suffering from sleep deprivation due to stress, Sateia offers the following advice:

Get out of bed and do something quiet and relaxing when you can't sleep. Lying in bed for more than 20 minutes, especially when your mind is overactive, can worsen your problem.
Keep yourself on a regular sleep-wake schedule.
Spend quiet time during the day addressing the issues causing stress and consider what measures you can take to relieve your worries.
Talk out your problems and concerns with family, friends and neighbors.
Minimize caffeine consumption and do not consume alcohol.
Exercise regularly, but not close to bedtime.