As Israel marks World Sleep Day on March 13, health experts say the ongoing war and frequent nighttime sirens are disrupting sleep for many people, contributing to rising reports of insomnia, nighttime awakenings and persistent fatigue.
Shuki Wexler, a psychologist in clinical training with Meuhedet in the Jerusalem district, said the current security situation can interfere with the body’s natural sleep mechanisms.
“Sleep is a natural process that happens on its own. We don’t force ourselves to sleep — we simply fall asleep,” Wexler said. “But in a situation of sirens and ongoing alertness, our sleep mechanisms may be disrupted.”
According to Wexler, one of the main disruptions occurs during the night itself. Missile alerts and sirens interrupt normal sleep cycles and interfere with the body’s biological clock, reducing the duration and quality of sleep.
Anxiety also plays a role, he said. When people go to bed, they may experience intrusive thoughts such as worrying about missing a siren while asleep. These concerns can trigger physical reactions including a rapid heartbeat or chest pressure, and some people may delay going to sleep because they fear being caught off guard.
Changes to daily routines can further affect sleep patterns. During periods of conflict, many people spend more time at home, blurring the distinction between day and night and weakening the body’s natural drive for sleep.
If a siren interrupts sleep during the night, Wexler recommends relaxation techniques such as calming breathing exercises. If sleep does not return within about 15 minutes, it may help to leave the bed temporarily and engage in a quiet activity like reading or listening to relaxing music before trying to sleep again.
Experts say prolonged stress can keep the nervous system in a state of alertness, preventing the body from entering deeper stages of restorative sleep. Poor sleep quality may lead to fatigue, reduced concentration and mood changes.
Sleep also plays a crucial role in physical health. During the night the brain processes emotions and experiences, the immune system strengthens and the body regulates key hormonal processes.
In addition to healthy sleep habits, some experts point to natural approaches that may support relaxation and sleep. Michal Edni, a naturopath and clinical herbalist at Bara Herbs, said interest has grown in medicinal mushrooms and herbal remedies that may help the body cope with stress.
One such mushroom is Reishi, sometimes called the “mushroom of immortality,” which is studied for its potential to support the immune and nervous systems and promote relaxation. Research suggests Reishi extracts may help people fall asleep more easily and improve overall sleep quality.
Other herbs commonly associated with calming effects include valerian root, chamomile, passionflower and hops. Studies have suggested that valerian may reduce the time it takes to fall asleep and improve sleep quality, while chamomile extracts have been linked to improved sleep indicators among people experiencing sleep disturbances.
These herbs are often consumed as evening herbal infusions. Experts recommend drinking calming herbal tea about an hour before bedtime to help the body gradually transition from activity to rest.
At the same time, specialists emphasize the importance of maintaining daily routines. Avoiding caffeine, nicotine and alcohol later in the day, reducing evening screen time and limiting exposure to news before bed may help improve sleep.
Maintaining regular routines — including sunlight exposure and moderate physical activity — can also support the body’s internal clock.
Relaxation practices such as meditation or breathing exercises may also help the nervous system shift from alertness to calm before bedtime. One technique involves slow abdominal breathing, while another method known as “square breathing” involves inhaling, holding, exhaling and pausing again in four-second intervals.
Experts say creating a quiet, dark and comfortable sleep environment can also help the body transition into restful sleep. They add that persistent sleep problems or significant daytime impairment should be evaluated by a medical professional.