War’s Impact on Sleep: Israelis Report Insomnia & Shorter Nights

It often starts with a silence that feels heavier than noise. For communities deeply connected to global events, the distance between a conflict zone and a quiet bedroom in a suburban home can perceive nonexistent. In Miami, a city with profound ties to international affairs and a vibrant Jewish community, the ripple effects of instability abroad often manifest in the most intimate of settings: the bedroom. Recent findings from Tel Aviv University highlight a disturbing trend where sleep, the cornerstone of mental and physical recovery, becomes the first casualty of prolonged stress. Whereas the data originates from Israel, the physiological response to anxiety is universal, and understanding these mechanisms is critical for anyone feeling the weight of current events, regardless of their zip code.

Dr. Michal Kahn, a clinical psychologist and senior lecturer at the School of Psychological Sciences at Tel Aviv University, has been at the forefront of analyzing this phenomenon. Leading the Kahn Sleep Lab, Dr. Kahn presented stark data during a special webinar organized by the Tel Aviv University Alumni Organization. The research underscores that sleep is not merely a passive state of rest but an active, critical process required for clearing toxins from the brain and preserving memories. However, in times of crisis, the human nervous system shifts into a state of “hyperarousal.” This represents where the sympathetic nervous system operates intensely, disrupting the body’s ability to self-soothe and making the descent into restorative sleep nearly impossible.

The Quantifiable Cost of Conflict on Rest

The impact of war on sleep is not just anecdotal; it is measurable. According to the study conducted since October 7, the prevalence of insomnia in the adult population in Israel rose by 19% during the war. This is a significant spike that signals a public health challenge extending beyond immediate physical safety. A study conducted in June 2025, during Operation “Am KeLavi,” revealed that the average sleep duration during the war is shorter by 73 minutes compared to peacetime. Losing over an hour of sleep nightly accumulates into a severe sleep debt that impacts cognitive function and emotional regulation.

The data also isolates specific triggers, such as air raid sirens. A night with a siren shortens sleep by an average of 39 minutes and adds 34 minutes of prolonged wakefulness. Beyond the fatigue, individuals who experienced these interruptions reported low mood and increased symptoms of anxiety and depression the following day. Interestingly, the environment played a protective role; those who slept in a home safe room suffered less impact on sleep quality and duration compared to those who had to relocate to a shared or public protected space. This suggests that familiarity and a sense of control over one’s immediate environment are crucial for maintaining sleep hygiene under pressure.

Innovations in Trauma Recovery

Addressing these invisible wounds requires innovation. Dr. Kahn and her team have been working on tangible solutions to help victims, particularly children, regain a sense of agency. A team of researchers received funding from the TAU Emergency Fund to distribute 500 “DreamChanger” devices. Developed during Dr. Kahn’s postdoctoral fellowship, this device resembles a TV remote control and emits a calming blue light. It features a button that children can press when they wish to “change their dreams.”

The therapeutic rationale is psychological as much as it is technological. By telling children that the DreamChanger can alter their dreams, akin to changing channels on a TV, the intervention fosters a sense of mastery and control. It leverages the child’s capacity for imagination, putting the power in their hands to mitigate the impact of trauma-induced nightmares. A randomized controlled trial published in the scientific journal Sleep demonstrated the efficacy of the DreamChanger in reducing both the frequency of nightmares and nighttime anxiety. This underscores the potential for quick, accessible, and cost-effective interventions for children facing nighttime distress.

Restoring Routine: A Toolkit for Stability

For adults and children alike, the path back to normalcy often begins with “sleep hygiene.” Dr. Kahn emphasizes that if sleep isn’t broken, it doesn’t need fixing, but for those experiencing difficulties, consistency is key. The body thrives on predictability. Maintaining fixed wake-up and bedtime hours, even on weekends, helps synchronize the biological clock. Exposure to morning sunlight is another critical factor, as it signals the brain to regulate melatonin production.

Physical activity and a balanced diet also play roles in maintaining the body’s readiness for rest. However, the psychological association with the bed is perhaps the most critical factor. The bed should be reserved for sleep only. If one lies in bed for hours while awake and tense, the brain begins to associate the mattress with wakefulness and stress. In such cases, it is better to exit the room and return only when tired. Limiting naps is essential to maintain “sleep drive.” Naps should be short and early to avoid reducing the pressure needed to fall asleep at night.

Toward the night, the environment should shift to encourage relaxation. This includes avoiding caffeine and alcohol, dimming lights to encourage melatonin release, and engaging in calming activities like reading or mindfulness. The goal is to signal to the nervous system that it is safe to slow down. Keeping the room cool, between 18 and 20 degrees, and ensuring it is quiet can further optimize conditions. Crucially, screens should be avoided in the bedroom, or at least limited to non-stimulating content, to prevent the influx of stressful news right before sleep.

Local Resources for Sleep and Trauma Support

While the data comes from abroad, the need for support is local. In Miami, where the community is often closely attuned to global developments, the stress of distant conflicts can manifest as local insomnia and anxiety. If these trends impact you or your family here in South Florida, seeking professional guidance is a prudent step. Given the complexity of sleep disorders intertwined with trauma, general advice may not suffice. Here are three specific categories of local professionals Consider consider consulting:

1. Board-Certified Sleep Medicine Specialists

When insomnia persists for more than three months or significantly impairs daily functioning, a medical evaluation is necessary. Look for physicians who are board-certified in sleep medicine. These specialists can rule out physiological issues such as sleep apnea or restless leg syndrome that may be exacerbated by stress. In the Miami area, verify their credentials through the American Board of Sleep Medicine and ensure they have experience treating stress-related sleep disturbances.

2. Trauma-Informed Clinical Psychologists

As Dr. Kahn’s research highlights, sleep issues in this context are often rooted in hyperarousal and trauma. A general therapist may not have the specific toolkit required. Seek out licensed psychologists who explicitly advertise “trauma-informed care” or specialize in PTSD. They can provide cognitive behavioral therapy for insomnia (CBT-I) and other modalities designed to lower the nervous system’s alert state. Verify their licensure with the Florida Board of Psychology.

3. Pediatric Sleep Consultants

For families with children, the “DreamChanger” study illustrates the importance of addressing nightmares early. Pediatric sleep consultants can help establish bedtime routines that foster a sense of safety and agency for children. Look for consultants who are certified by recognized bodies like the Family Sleep Institute and who have specific experience working with children experiencing anxiety or regression in sleep habits due to external stressors.

Most sleep disorders during wartime or periods of high stress are temporary and pass with the return to routine. However, recognizing when the difficulty becomes chronic is vital for long-term health. By combining personal sleep hygiene practices with professional support, residents can protect their mental well-being against the invisible wounds of global instability.

Ready to find trusted professionals? Browse our complete directory of top-rated sleep experts in the Miami area today.