Struggling with Sleep Lately? Here's How to Stay Alert

Ever since the War of Iron Swords, many people have reported getting less sleep. In border areas, this is due to security tensions, but even in other regions, people are struggling to fall asleep, feeling a range from tension and sadness to hope and despair, and from a return to routine to complete uncertainty. Naturally, this affects our ability to fall asleep at night and the quality of sleep we get. Lack of sleep certainly impacts our alertness and functionality.

According to Dr. Tili Fischer Yosef, a family medicine specialist at Maccabi Healthcare Services, there are ways to maintain sharpness and vitality even when we're not sleeping well at night.

Firstly, she advises staying away from the news. "Excessive news watching increases anxiety levels and hampers our day-to-day functioning, especially when we're tired. It's recommended to limit news exposure to a few times a day (no more than once or twice) or just read headlines. The more we are exposed to news – anxiety rises, and although our alertness might temporarily spike, ultimately we become exhausted and less aware," she wrote on Mako's website.

She also identifies lack of physical activity as a stress source: "Physical activity, especially in the morning, boosts alertness. Hormones released during exercise make us feel good and calm, enhancing alertness and sharpness throughout the day. Studies show physical activity before cognitive tasks like exams improves performance."

Additionally, she recommends drinking coffee: "Caffeine is a stimulant, and it's advisable to consume it to boost alertness, but in moderation – up to 3 cups per day for pregnant and nursing women and up to 4 cups for the general population. In any case, the last cup should be consumed before 4 PM, as it takes about six hours for caffeine to leave the body, and it's best to reach bedtime without stimulants in your system."

Another important tip is avoiding empty carbohydrates: "After a meal rich in empty carbs, we tend to feel drowsy and heavy. This is because carbohydrates quickly pass through the digestive system, causing a temporary glucose spike, which results in a heavy insulin release. The insulin rapidly drives glucose into the cells, leading to a 'sugar crash' – fatigue and exhaustion. Therefore, it's best to opt for complex carbs that break down slower, combined with proteins and fats that slow down digestion and maintain stable energy levels without crashes."

The final tip is increasing your heart rate. Dr. Fischer Yosef concluded: "A few jumps in place or squats can increase your pulse, circulate blood through your body, and wake up your systems. Once your pulse rises, the body automatically shifts into alert mode, as it needs to provide oxygen to cells more extensively, and the alertness is immediate. Feeling tired in front of the computer? A few squats with hops – and you're refreshed again."