As millions of Americans prepare to head to the polls, anxiety about the upcoming presidential election is taking a toll on sleep patterns. A recent survey by the American Psychological Association reveals that 25% of adults have lost sleep over the election, reflecting widespread concerns about the future of democracy.
Mental health professionals are observing a surge in election-related anxiety among their clients. “I see nine clients a day, and the election comes up in six of those sessions,” said Alex Banta, a therapist based in Columbus, Ohio. “It’s completely normal to struggle with sleep leading up to such a significant event.” Banta noted that lack of sleep can heighten feelings of stress and anxiety, making it more challenging to cope with emotions during this crucial time.
To help manage anxiety and improve sleep, experts recommend several strategies. One effective method is to schedule “worry time.” Banta suggests setting aside five minutes in the evening to acknowledge fears and worst-case scenarios—but not in bed. Instead, engage in this reflective time during activities like driving or walking. This physical shift helps signal to the brain that it’s time to move on from anxious thoughts.
Maintaining a regular sleep routine is also crucial. Sleep health educator Cali Bahrenfuss advises against deviating from normal bedtimes, cautioning that staying up late out of anxiety can lead to exhaustion the next day. “It’s essential to treat this like any other Tuesday night,” she said, especially since election results may not be immediately clear.
Another tip is to put devices on “do not disturb” mode before bedtime. Banta recommends disconnecting from phones to avoid a barrage of notifications, which can exacerbate anxiety. “Preserve your peace,” she said, reminding voters that the outcome will be announced when it is ready, regardless of distractions.
For those struggling to quiet their minds, writing down anxious thoughts can be helpful. Psychologist Renee Carr suggests logging both fears and positive affirmations to create a balanced perspective. “This practice helps release mental tension,” she explained. Additionally, reflecting on personal gratitude—such as appreciation for loved ones or everyday comforts—can shift focus from negative thoughts and promote relaxation.
Visualization techniques can also aid in reducing anxiety. Instead of reaching for devices during sleepless nights, experts recommend imagining calming scenes, such as floating leaves or peaceful bubbles. Banta encourages clients to visualize their worries as a train leaving the station—acknowledging them but allowing them to pass.
Lastly, seeking out lighthearted entertainment can provide a welcome distraction from the stress of election results. Bahrenfuss advises turning to a favorite show or book to redirect thoughts into a more positive space, allowing relaxation and natural sleep to follow.
As Election Night unfolds, experts emphasize the importance of self-care and coping strategies to mitigate anxiety, allowing individuals to find rest amid the electoral turmoil.
