As Election Night approaches, many Americans are finding it difficult to sleep, with the anxiety of the political climate keeping them up late. A recent survey by the American Psychological Association reveals that 25% of adults have already lost sleep over the U.S. presidential election, and experts suggest that number may only increase as the results unfold.
Therapists are noticing a spike in election-related stress. “I see nine clients a day, and the election comes up in six of those sessions,” said Alex Banta, a therapist in Columbus, Ohio. “It’s completely normal to struggle with sleep leading up to such a big event.”
Anxiety about the election can take a toll on our emotional resilience, making us more prone to stress and irritability. Banta explains that when we don’t get enough sleep, it becomes harder to manage emotions and process the events of the day. As a result, many are looking for strategies to help ease the anxiety and get the rest they need.
Here are a few expert tips for coping with election-related anxiety and getting a good night’s sleep:
1. Schedule “Worry Time”
Set aside a specific time before bed, such as during a walk or while driving, to let your mind process all your fears and anxieties. “The key is to have a ‘state change’—physically moving to a different space signals to your brain that it’s time to let go of those thoughts,” said Banta. Once you’re done, it’s easier to relax and settle into bed.
2. Stick to Your Routine
Even on election night, try to maintain your usual bedtime. Cali Bahrenfuss, a clinical sleep health educator, recommends keeping to your regular schedule. “If you don’t, you could end up staying up later, leading to exhaustion and heightened emotions the next day,” she said.
3. Put Your Phone on “Do Not Disturb”
Avoid the temptation to check your phone before bed. Set it on “do not disturb” mode and, if possible, leave it in another room to avoid the constant barrage of notifications. “You have no control over the election results, so preserve your peace,” Banta advises.
4. Write Down Your Thoughts
Psychologist Renee Carr suggests writing down any anxious thoughts before bed. “By putting your fears on paper, you’re giving your mind a release and creating space for more positive thoughts,” she explained. For every worry you write down, try to balance it with a hopeful or positive thought.
5. Reflect on Gratitude
Bahrenfuss recommends focusing on gratitude as a way to calm the mind. “Think about small things like the warmth of your bed or a meal you enjoyed,” she said. Reflecting on positive aspects of your life can shift your mindset from negative to positive and make it easier to fall asleep.
6. Use Visualization Techniques
If you wake up in the middle of the night feeling anxious, try visualizing calming scenes, such as leaves drifting down a stream. Banta encourages clients to imagine a train filled with worries passing by, emphasizing that they don’t have to board it.
7. Seek Mindless Entertainment
If the anxiety is overwhelming, consider watching a lighthearted show or reading a book to distract your mind. Bahrenfuss suggests that a little break from the news can help you feel more relaxed, leading to better sleep.
With these strategies in place, hopefully, more Americans will be able to manage their election anxiety and get the sleep they need, no matter the outcome.