Psychotherapist knows how to rest even in situations of increased danger:
An adult needs 7-8 hours of continuous sleep for normal functioning. If this need is not met, the level of stress hormones such as adrenaline and cortisol increases in the blood, which leads to an increase in blood pressure.
In conditions of constant expectation of “anxiety”, we forbid ourselves to sleep, so as “not to miss the alarm signal” or simply we are afraid to sleep. Sleep deprivation (chronic lack of sleep) occurs as a complete or partial failure to satisfy a person’s need for sleep.
People who are forcibly deprived of sleep feel more anxious, the so-called stress of forced awakening occurs.
With long-term sleep deprivation, there are:
• feeling tired;
• daytime sleepiness;
• concentration of attention decreases;
• the sense of reality is lost;
• hallucinations appear;
• over time, the ability to analyze information, make decisions, control emotions decreases;
a person may take careless steps and ignore danger or, on the contrary, begins to fear not only real or imagined threatening influences.
Therefore, even in difficult conditions, it is worth looking for the smallest opportunities to restore strength.
Steps to meet the need for sleep can be:
Alternation. If you have to monitor alarm signals, set a shift of, for example, 2-3 hours, then everyone will have the opportunity to sleep for several hours without interruptions.
Any sleep is useful, try to take a nap for 15-20 minutes, leaning against the wall or the back of a chair.
To fall asleep in difficult conditions, use targeted relaxation techniques: deliberately relax the muscles of the face, then lower and relax the shoulders, arms, legs, trunk muscles. Try drifting your mind to a quiet safe place or imagining the sky/river or yourself in a comfortable hammock.