Overcoming election-induced insomnia

[UNITED STATES] As the 2024 presidential election approaches, a new phenomenon dubbed 'electsomnia' is affecting a significant portion of the American population. Recent surveys reveal that approximately 25% of adults are experiencing sleep disturbances directly related to election stress and anxiety. This article explores the impact of election-related stress on sleep and provides three simple strategies to improve sleep quality both now and after Election Day.

'Electsomnia' refers to the sleep difficulties experienced due to election-related stress and anxiety. The National Sleep Foundation survey found that about 17% of U.S. adults, or roughly 45 million Americans, report that the election has negatively impacted their sleep. This group experiences shorter weekend sleep durations and overall poorer sleep quality.

Dr. Raj Dasgupta, a sleep specialist at the University of Southern California, explains, "The uncertainty and anxiety surrounding elections can significantly disrupt our sleep patterns. This 'electsomnia' phenomenon is a clear indication of how deeply political events can affect our mental and physical well-being."

The Widespread Nature of Election-Related Sleep Issues

Interestingly, the impact of election stress on sleep transcends political affiliations. The survey revealed that about 18% of Democrats, 17% of Republicans, and 16% of independents reported losing sleep over the election. This data underscores the universal nature of election-induced stress and its effects on sleep health across the political spectrum.

Three Simple Strategies to Combat 'Electsomnia'

1. Establish a Consistent Sleep Routine

Creating and maintaining a regular sleep schedule is crucial for combating election-related sleep disturbances. Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine, emphasizes the importance of consistency:

"Stick to a regular sleep schedule, even on weekends. This helps regulate your body's internal clock and can improve the quality of your sleep."

Key steps to establish a sleep routine:

• Set a fixed bedtime and wake-up time
• Create a relaxing pre-sleep ritual (e.g., reading, light stretching, or meditation)
• Avoid screens at least an hour before bed
• Ensure your bedroom is dark, quiet, and cool

2. Limit Election-Related Media Consumption

Constant exposure to election news and social media discussions can heighten anxiety and disrupt sleep. Dr. Dasgupta advises:

"It's crucial to set boundaries on your media consumption, especially close to bedtime. Constantly checking for updates or engaging in heated political discussions can keep your mind racing when you should be winding down."

Strategies to manage media intake:

• Designate specific times for checking news and avoid it before bed
• Use app blockers or screen time limits on devices
• Replace late-night news browsing with calming activities
• Consider a 'digital sunset' where you stop using devices 1-2 hours before bed

3. Practice Stress-Reduction Techniques

Incorporating stress-reduction techniques into your daily routine can significantly improve sleep quality. Dr. Harris recommends:

"Engage in regular stress-reduction activities like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation. These practices can help calm your mind and prepare your body for sleep."

Effective stress-reduction methods:

• Deep breathing exercises (e.g., 4-7-8 technique)
• Progressive muscle relaxation
• Mindfulness meditation
• Gentle yoga or stretching before bed

Long-Term Strategies for Post-Election Sleep Health

While the immediate focus is on managing sleep during the election period, it's equally important to maintain good sleep habits after Election Day. Dr. Dasgupta notes:

"The effects of election stress on sleep can linger well after the results are announced. It's crucial to continue practicing good sleep hygiene and stress management techniques in the weeks and months following the election."

Maintaining Sleep Health Post-Election

Continue Your Sleep Routine: Stick to your established sleep schedule even after the election excitement subsides.

Gradual News Re-engagement: Slowly reintroduce news consumption if you've been avoiding it, but maintain healthy boundaries.

Focus on Physical Health: Regular exercise and a balanced diet can significantly improve sleep quality and overall well-being.

Seek Support if Needed: If sleep issues persist, don't hesitate to consult a sleep specialist or mental health professional.

The Broader Impact of Election Stress on Health

The phenomenon of 'electsomnia' is part of a larger trend of election-related stress affecting overall health. The American Psychological Association's Stress in America survey found that 68% of U.S. adults say the 2024 election is a significant source of stress in their lives.

Dr. Vaile Wright, senior director of health care innovation at the American Psychological Association, states:

"The stress surrounding elections can have far-reaching effects on our mental and physical health. It's not just about sleep; it can impact our overall well-being, relationships, and daily functioning."

Addressing Election-Related Anxiety

To manage election-related anxiety that may be contributing to sleep issues:

Stay Informed, Not Overwhelmed: Find a balance between staying informed and avoiding information overload.

Engage in Positive Action: Channel anxiety into productive activities like volunteering or community engagement.

Practice Self-Compassion: Recognize that feeling anxious about the election is normal and be kind to yourself.

Connect with Others: Share your concerns with trusted friends or family members, but set boundaries on political discussions if needed.

As we navigate the stressful period of the 2024 presidential election, it's crucial to prioritize sleep health. By implementing these simple strategies – establishing a consistent sleep routine, limiting media consumption, and practicing stress-reduction techniques – individuals can combat 'electsomnia' and improve their overall well-being.

Remember, good sleep is not just about the night before Election Day; it's about maintaining healthy sleep habits in the long term. By focusing on sleep health, we can better equip ourselves to handle the stress and uncertainty that often accompany major political events.

As Dr. Harris concludes, "Sleep is a fundamental pillar of health. By prioritizing good sleep habits during and after the election, we're not just improving our nightly rest – we're investing in our overall health and resilience in the face of stress and uncertainty."