Experts unveil simple steps for better sleep during stressful periods

As the US approaches a highly anticipated presidential election, anxiety levels are rising among many Americans. 

With just days to go before a highly competitive presidential election, many Americans are feeling the stress leading up to November 7, Caliber.Az reports via foreign media. 

A recent survey by the American Psychological Association reveals that 25 per cent of adults are losing sleep over the election, a phenomenon some sleep experts are dubbing “electsomnia.”   Fortunately, there are effective strategies to improve your sleep both now and after the election.  

Melatonin, a widely used sleep aid, can help “gradually shift the body’s circadian rhythm” and signal to your body that it's time to sleep, according to Shelby Harris, a licensed clinical psychologist and director of sleep health at Sleepopolis. 

Harris recommends obtaining melatonin from food sources before turning to supplements, as she mentioned to Make It in February. In 2022, Yo-El Ju, a neurologist and sleep medicine expert at Washington University in St. Louis, highlighted five foods that are naturally high in melatonin:  

- Nuts, particularly walnuts 

- Fish, especially salmon 

- Eggs 

- Tart cherries 

- Cow's milk  It may be surprising, but not everyone requires the same amount of sleep each night to feel rested, Harris noted in 2022.

“There’s a range, between seven to nine hours, sometimes as little as six,” she stated. 

“It doesn’t have to be that magic eight. If someone’s a good sleeper at seven hours, forcing yourself to try and get eight could actually make it worse.”  

She emphasized that it's unrealistic to expect to feel rested every morning, saying, “I’m a sleep doctor, and I don’t sleep perfectly every single night.” The key is to aim for more nights of good sleep, but don’t obsess over achieving perfect sleep every night, she advised.  

Experts unanimously agree that consistency is crucial for a good night’s rest. Dr. Abhinav Singh, a sleep physician and medical director of the Indiana Sleep Center, pointed out that going to bed and waking up at about the same time each day is the “most important thing” you can do to enhance your sleep. 

- Set specific times for news consumption. Designate particular times during the day or week to catch up on election news, and try to avoid consuming political content outside of these slots as much as possible.  

- Adjust your social media algorithms. Engage with content that brings you joy and aligns with your interests to filter more of it into your timeline.  

- Maintain healthy daily routines. Establish and stick to practices that help you feel your best, whether it's spending time with family or preparing your favorite meals.

By Naila Huseynova