From the news to social media, it’s hard to escape the constant barrage of information, opinions, and debates. While staying informed is important, it can also take a toll on our mental health, and perhaps most surprisingly, our sleep. Major political and societal events can have dramatic impacts on our psychological health, impacting both sleep and emotional well-being. It’s not just election season either.
You’re not alone if you find yourself tossing and turning, unable to shut off the political chatter in your mind.
The Political Stress-Sleep Connection
Research has shown a clear link between political stress and sleep disturbances. A study published in the National Sleep Foundation’s journal Sleep Health revealed how major sociopolitical events can have global impacts on sleep, associated with significant fluctuations in public mood, well-being, and even alcohol consumption.
Divisive political events can negatively influence a wide variety of factors related to public mood. It’s not just about who’s in office; the constant news cycle and the often-polarized nature of political discourse can create a chronic state of stress.
The constant barrage of news, heated debates, and uncertain outcomes make it difficult to relax. Research shows that stress and rumination are known sleep disruptors. The more you dwell on political anxieties, the harder it becomes to wind down. Negative emotions further exacerbate this. It’s a vicious cycle of restless nights: poor sleep increases stress, and stress leads to poorer sleep.
In the age of smartphones, it’s easy to fall into the trap of scrolling through social media late into the night. Bedtime procrastination can wreak havoc on your sleep schedule. It’s an atypical form of procrastination because it involves putting off sleep. It’s also uniquely challenging: at night, as sleepiness increases, our willpower wanes, impairing decision-making and good judgment. A perfect storm can be created where the allure of personal time overshadows the critical need for sleep.
While you watch online videos or television 24/7, your emotions might begin to mirror the anger and intensity you see on the screen. This is a known psychological phenomenon, “emotional contagion,” which can leave you feeling agitated and distressed. So your well-intentioned plans of going to bed by 10 p.m. are dashed. Worse, your mind is racing, you’re feeling angsty and upset, and you can’t fall asleep.
A survey from the American Academy of Sleep Medicine found that nearly 60% of respondents reported losing sleep due to worries about politics. Interestingly, the survey found that Generation Z is tossing, turning, and worrying more than any other generation, with about one-third of Gen Z (32%) admitting to having always, almost always or often lost sleep due to concerns about politics, regardless of party affiliation.
Taking Back Your Sleep
While staying informed is important, set boundaries. Limit the amount of time you spend consuming political news, especially close to bedtime. Consider setting specific times for checking the news and avoid engaging in political discussions late at night.
Maintain a consistent sleep schedule, even on weekends. Create a relaxing bedtime routine, avoid caffeine and alcohol before bed, and make sure your bedroom is dark, quiet, and cool. Unplug from electronics at least 30 minutes to an hour before going to bed and keep your phone out of the bedroom to resist the temptation of social media and breaking news.
Wind down at the end of the day by taking a warm bath or shower, reading a book or journaling to help you prepare for bed. Get out of bed if you can’t fall asleep. Do a calming activity like reading a book or meditating until you begin to feel sleepy. Head outdoors in the morning, as sunlight exposure will help regulate your circadian rhythm. For more tips on sleep hygiene, you can visit the American Academy of Sleep Medicine and the National Sleep Foundation.
If politics have you riled up, civic engagement and participation can, in fact, help. Engaging in meaningful activities can provide a sense of purpose and control, and that too supports mental health and better sleep. Whether you volunteer, canvass, or simply engage in constructive discussions, involvement can alleviate feelings of helplessness and stress, promoting a more restful night.
Incorporate relaxation techniques into your daily routine. Deep breathing exercises, meditation, or even listening to calming music can help reduce stress and prepare your mind for sleep. Regular practice of a relaxation exercise before bed can reduce stress and dampen the fight-or-flight response.
If you’re consistently struggling with sleep, talk to your doctor. They can help rule out any underlying medical conditions and recommend appropriate treatments, such as cognitive behavioral therapy for insomnia (CBT-I). The Alaska Sleep Clinic has experts ready to help.
