With an almost nonstop barrage of air raids and running to shelters over the past 2 1/2 years, Israelis are suffering sleep disorders on a massive scale. Stress from anticipated air raids, as well as disrupted sleep from midnight alarms, impact the brain, nervous system, digestive system and more. This constant state of emergency triggers anxiety and can out the body in “survival mode” which can impact sleep patterns and metabolism.

Dr. Uri Alkan, Ear, Nose & Throat Specialist, Head & Neck surgeon, and Sleep Physician at Israel’s Rabin Medical Center, outlines the dangers of this ongoing state of anxiety.

“Sleep is a basic human need... we need good sleep to function properly, and when that doesn’t happen we feel it in every aspect of life - work efficiency declines, the immune system weakens and we are more susceptible to illness.”

The constant sleep interruption of air sirens not only generates a state of emergency and anxiety but also releases stress hormones into the system, like adrenaline and cortisol, which makes the nervous system more active and leads to prolonged insomnia.

“If this happens once every few weeks the body can cope, but when it occurs frequently the effects become noticeable.”

How can one improve sleep quality in such heightened scenarios?

Dr. Alkan states that preparing the mind and body for potential air sirens sets the mind and body in a state of alertness that can offset the jolt of an alarm. Finding a comfortable safe space to rest, doing breathing exercises, avoiding nicotine, alcohol and heavy foods, and avoiding all electronics, current news and social media will prepare the body for sleep.

“Once you know everything is ready, the body is calmer, which can help us fall back asleep afterwards.”