With elections stirring up deep-seated anxieties, many are struggling to find sleep amid the worry of political outcomes and the potential implications on the future. This intense stress can seriously disrupt sleep, especially when concern about democracy’s direction or the country’s future looms large. According to a recent survey by the American Psychological Association, around 25% of adults have already faced sleepless nights over election-related anxiety, even before the final stretch. This emotional burden is common; therapists like Alex Banta in Columbus, Ohio, hear clients sharing their election-related concerns almost daily. Here are expert-backed strategies to help calm election anxiety and get the rest you need.
1. Set Aside “Worry Time” Before Bed
Designate a specific “worry time” earlier in the evening, away from your bedroom. Take five minutes to let all your fears and uncertainties flow. You can go through worst-case scenarios or vent concerns, but make sure to end this session with a “state change.” For instance, try taking a walk after your “worry time” or sit in a new space to signal your mind that the worrying is complete. This clear transition can help prevent your worries from intruding on your sleep when you finally go to bed.
2. Maintain Your Usual Sleep Routine
Sticking to a familiar routine is important, especially on a night when emotions might tempt you to stay up. If you generally sleep by 11 p.m., maybe allow yourself a 30-minute buffer. But try to avoid staying up into the early morning, as that can lead to severe exhaustion and emotional vulnerability the next day. By keeping to your regular bedtime, you’re more likely to wake up refreshed and better equipped to handle whatever unfolds post-election.
3. Use “Do Not Disturb” Mode on Your Phone
Phones can quickly become a major sleep disruptor on election nights, flooding us with messages, news, and updates. Putting your phone on “Do Not Disturb” mode can limit these interruptions. For added peace, consider leaving it in another room. The results will arrive in due time, so there’s no reason to stay glued to your device. This will allow you to preserve your mental peace and disconnect from the constant news cycle.
4. Write Down Your Thoughts
When worry spirals make sleep elusive, writing your thoughts down can help ease mental tension. Psychologist Renee Carr suggests that jotting down your anxieties can “give your mind a release” by putting them on paper rather than endlessly looping through them. Add a positive thought for each anxious note you write. This balance helps prevent your mind from staying in a heightened stress state and shifts it toward calm, encouraging a restful mindset.
5. Reflect on What You’re Grateful For
In anxious times, focusing on gratitude can have a powerful calming effect. Clinical sleep health educator Cali Bahrenfuss advises reflecting on things that have nothing to do with elections but are personally meaningful. Simple gratitudes, such as a warm bed, a good meal, or time spent with loved ones, can help ground you and switch your mindset from anxiety to appreciation. This shift encourages relaxation and makes it easier to drift into sleep.
6. Engage in Calming Visualization Exercises
If you find yourself awake in the middle of the night with worry, resist reaching for your phone. Instead, try visualization exercises to soothe yourself back to sleep. Imagine a serene scene, like leaves floating on a river or bubbles drifting through the air. Banta recommends visualizing thoughts as a train that arrives at a station and then leaves, taking your worries along with it. Visualization techniques allow you to acknowledge and let go of anxious thoughts without feeling overwhelmed.
7. Distract Yourself with Light Entertainment
A lighthearted distraction may be just what you need to get through the night peacefully. Watching a cheerful movie or reading a funny book may feel unusual on election night, but redirecting your thoughts away from stress can significantly benefit your mental state. This temporary escape helps your mind relax and can ease you into a restful sleep.
Frequently Asked Questions (FAQs)
Q1: Why is it so hard to sleep during high-stress periods like an election?
A1: The mind often stays on high alert when there’s anxiety over events beyond our control, like an election. This keeps the body in a stress-response state, making it difficult to relax enough to fall asleep. Practicing stress-reducing techniques can help break this cycle.
Q2: What can I do if I wake up in the middle of the night filled with anxiety?
A2: Try visualization exercises rather than reaching for your phone. Imagine peaceful scenes or picture your thoughts as something that comes and goes, like clouds drifting across the sky. Avoid screens, as they can stimulate the brain and disrupt sleep further.
Q3: Is it okay to change my sleep schedule on election night?
A3: It’s best to stay as close to your usual sleep routine as possible. Significant shifts in bedtime can make it hard to wake up refreshed the next day, and sleep loss can amplify stress and emotional sensitivity.
Q4: How does gratitude help me sleep?
A4: Gratitude can redirect your focus from stressful thoughts to positive ones. This shift in perspective can help lower anxiety levels, encouraging relaxation and making it easier to fall asleep.
Election anxiety can feel overwhelming, but with a few mindful practices, you can navigate it without sacrificing your well-being. Prioritizing sleep by managing your stress is one of the best ways to stay resilient, emotionally balanced, and ready to face whatever the future holds.
