Sleep plays a vital role in maintaining overall health and well-being, yet many people underestimate its importance. Recent events have exacerbated sleep problems among Israelis, with nearly half of the population dealing with sleep disturbances since October 7. Dr. Yoel Reiter, director of the Sleep Laboratory at Hadassah Hospital and chairman of the Israeli Society for Sleep Research, explains the profound impact lack of sleep can have on daily functioning.
"After a night without sleep, our functioning in the morning is equivalent to functioning after three beers," said Dr. Reiter. "On a functional level, chronic sleep deprivation increases the risk of traffic accidents by a third and can affect behavior in various ways, such as a decrease in empathy and more."
Nightly disruptions impair the quality of sleep for many. Reiter emphasizes the importance of not allowing these disturbances to cause lasting damage to sleep patterns. "It's important to 'get back on the horse'—to make an effort to return to good sleep habits," he advises. Maintaining consistent sleep and wake times helps form a healthy sleep cycle. "Go to sleep and wake up at the same time every day, including weekends," he recommends.
Sleep is an imperative need; therefore, everyone should sleep in the most suitable and ideal way for them, as good sleep quality is basic for physical and mental health and directly affects daily quality of life. Adults need seven to nine hours of sleep daily, while adolescents should sleep at least nine hours per night. According to the World Health Organization, a person should sleep between seven and eight hours daily to ensure good physical, mental, and emotional health.
Lack of sleep can lead to less attention capacity, difficulty concentrating, lower productivity, daytime sleepiness, increased irritability, and a worse mood. Sleep deprivation affects not only energy levels but may also impact emotions and how a person interacts with others during the day. "Mood, creativity, concentration, and stress management can be profoundly altered by poor sleep quality," says sleep psychologist Roser Gort.
Factors such as accumulated stress, irregular schedules, excessive screen use before sleeping, and poor sleep hygiene can prevent restorative sleep. "When you don't sleep as you should, if you have a mini-argument or even arrive five minutes late to work, that amygdala activates and makes you stress much more," explains Gort. "In contrast, if we sleep well, although it will affect us, we will relativize it much better and achieve that our day improves."
Avoiding screens before bedtime is crucial, as the high blue light content inhibits the release of melatonin and delays falling asleep. "Be careful not to have screens in bed," warns Reiter. "Maintain healthy patterns." Establishing a regular evening routine with dim lights and calming activities before sleep can also aid in improving sleep quality.
Encouraging exercise during the day helps regulate sleep, but it's important to avoid exercising close to bedtime. Regular physical activity is important for health and sleep quality, but one should finish it two to three hours before sleep.
If sleep problems persist, consulting a specialist is recommended. Addressing sleep problems early with the help of a health professional can help reduce long-term risks and improve mental and physical health. "The ongoing impairment of sleep quality can also lead to an increase in the rate of those suffering from anxiety and also increases the risk of suffering from post-traumatic stress disorder (PTSD)," notes Reiter.
The preparation of this article relied on a news-analysis system.