How to Overcome ‘Electsomnia’: 3 Evidence-Based Strategies for Better Sleep During and After Election Season

The lead-up to elections can be a tense time, and research suggests that election-related stress can significantly affect mental health, increasing anxiety and disrupting sleep patterns. A recent study from the American Psychological Association (APA) found that about 25% of adults report losing sleep due to election stress. This trend, referred to as "electsomnia," underscores how our bodies and minds react to external stressors, often leading to insomnia and poor sleep quality. Here, we explore three evidence-based methods to help you manage this stress and improve your sleep quality.

1. Create a Relaxing Evening Routine to Signal Rest

Studies on stress and sleep show that implementing mindfulness-based activities, like deep breathing, meditation, or progressive muscle relaxation, can lower levels of cortisol, the body's primary stress hormone, helping the mind prepare for sleep. A 2018 study published in Behavior Research and Therapy highlighted that participants who practiced mindfulness for 15 minutes before bed reported falling asleep faster and sleeping more deeply, even when under stress.

• Practice Deep Breathing and Meditation: Spend a few minutes before bed focusing on your breathing or engaging in a guided meditation to signal to your brain that it’s time to unwind.
• Tech-Free Hour: Numerous studies have shown that limiting screen time, especially social media, can help manage stress. According to research published by the Journal of Sleep Research, the blue light from screens can reduce melatonin production, delaying sleep onset and leading to fragmented sleep. Avoid screens for at least an hour before bed, and instead try activities like reading or journaling.
• Create a Soothing Wind-Down Routine: Engage in calming activities such as a warm bath, stretching, or listening to calming music to establish a ritual that prepares your mind and body for rest.

2. Limit Exposure to News and Social Media for Reduced Anxiety

A 2020 study in Social Science & Medicine found that constant exposure to polarizing news can elevate stress and anxiety, especially around high-stakes events like elections. The APA has also noted that high levels of media consumption during election cycles correlate with increased psychological distress, making it harder for people to "switch off" and fall asleep.

• Set News Boundaries: Limit news updates to set times each day instead of throughout the day. Reducing the frequency of news checks can help balance your mood, preventing emotional spikes that make it harder to unwind in the evening.
• Balance Serious Content with Light-Hearted Media: Incorporate positive or relaxing media to create mental breaks. Research published in Current Psychology suggests that incorporating lighter, non-news-related activities can improve mood, which can then translate to more restful sleep.

3. Prioritize Sleep Hygiene to Offset Stress-Related Sleep Loss

Good sleep hygiene is especially crucial during stressful times. A review in Sleep Health suggests that practicing sleep hygiene, such as maintaining a consistent sleep schedule and optimizing the sleep environment, can counteract some of the sleep disruptions caused by stress. People who follow regular sleep schedules tend to experience higher sleep quality and greater resilience to external stressors.

• Optimize Your Sleep Space: Creating a calm, dark, and cool bedroom environment supports melatonin production, a hormone essential for quality sleep. The National Sleep Foundation advises keeping the bedroom free of distractions, and studies show that a comfortable sleep environment can reduce nighttime awakenings and improve sleep duration.
• Stick to a Sleep Schedule: Aim to go to bed and wake up at the same time each day, as a consistent sleep-wake cycle helps regulate your body's internal clock. According to the Journal of Biological Rhythms, this consistency leads to better overall sleep quality, making it easier to handle stressful situations.
• Limit Evening Stimulants: Avoid caffeine, heavy meals, and alcohol in the evening, as these can interfere with falling asleep. A study in Sleep Medicine found that caffeine and alcohol disrupt both the onset and quality of sleep, especially under stress. Try switching to caffeine-free teas or light snacks before bed to support natural sleep.

Conclusion:
Election season can be a difficult time, as stress surrounding the outcome and national discourse can be overwhelming. However, you can mitigate these impacts by incorporating mindful practices, reducing your media intake, and sticking to a consistent sleep routine. Although “electsomnia” may feel like a temporary issue, these strategies can help ensure that you regain and maintain quality sleep, regardless of external events.

Bibliography:

1. American Psychological Association. (2023). "Election Stress Disorder." Retrieved from apa.org.
2. Sleep Research Society. (2020). "The Impact of News Consumption on Stress and Sleep." Journal of Sleep Research.
3. National Sleep Foundation. (2023). "Healthy Sleep Habits." Retrieved from sleepfoundation.org.
4. Social Science & Medicine. (2020). "Media Consumption and Psychological Distress During High-Stakes Events."
5. Sleep Medicine Reviews. (2021). "Sleep Hygiene Practices and their Effects on Stress-Related Sleep Disruptions."