One thing that unites our deeply divided country headed into this election is that regardless of political affiliation, many are feeling high levels of stress and anxiety—and our sleep is suffering as a result.
The constant barrage of news, heated debates on social media, and uncertain outcomes can make it difficult to relax, let alone sleep. 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.
Breaking this cycle is key maintaining your well-being, not just during the coming weeks, but during any tumultuous times.
The constant barrage of news, heated debates on social media, and uncertain outcomes can make it difficult to relax, let alone sleep.
In the age of smartphones, it's easy to fall into the trap of scrolling through social media posts late into the night. This kind of habit, known as bedtime procrastination, can wreak havoc on your sleep schedule. This is an atypical form of procrastination because it involves putting off something—sleep—that we know is beneficial. It also is uniquely challenging: at night, as sleepiness increases our willpower wanes, and that impairs decisionmaking and good judgment. This can create a perfect storm where the allure of personal time overshadows the critical need for sleep.
Also notice how while you watch online videos (or maybe TV pundits), 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.
The best—indeed, only—way to combat this is to set limits on TV or social media consumption in the hours before bedtime. If you are someone who gets riled up or upset, avoid such content for several hours before when you plan to go to sleep. Set a pre-bedtime alarm, a clear signal that it's time to shut down electronic devices and focus on activities that are enjoyable, relaxing, and that deter bedtime procrastination.
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. The flip side is also true: Getting a good night of sleep can make you a kinder, more altruistic person—something society could certainly use more of. In fact, a UC Berkeley study found that nearly 80 percent of participants reported a decreased desire to help others after a sleepless night compared with when they got a good night's sleep.
If politics have you riled up, civic engagement and participation can, in fact, help.
Truly healthy sleep requires consistency. While it's tempting to sleep in after watching election returns into the wee hours, maintaining regular wake-up times is essential. Your body thrives on routine, and a stable schedule helps regulate your internal clock, making sleep more restorative.
Getting good sleep is crucial to mental health and resilience. We are all going to need that to get through the tense final campaign push, to make informed election choices, and to endure what could be a drawn-out vote-counting process afterward. Whatever is coming, let's face it well rested.
