With a close election approaching on November 7, stress is running high across the U.S., and a recent survey by the American Psychological Association found that 25% of adults are losing sleep over it, a phenomenon some experts have coined “electsomnia.” If the election is affecting your rest, you’re not alone. Fortunately, sleep experts recommend a few simple strategies to improve sleep both now and post-election.
3 Tips to Get Better Sleep This Election Season—and Beyond
1. Eat More Melatonin-Rich Foods
Sleep experts suggest adding foods high in melatonin, the hormone that regulates sleep-wake cycles, to your diet. Rather than relying on supplements, licensed psychologist Shelby Harris recommends sourcing melatonin through foods like walnuts, salmon, eggs, tart cherries, and cow’s milk. These natural sources can help signal your body that it’s time to sleep, improving your overall sleep quality.
2. Find Your Ideal Sleep Duration
Sleep needs vary widely. While many aim for the “magic” eight hours, Harris explains that good sleep can happen within a range, from six to nine hours depending on individual needs. If seven hours works for you, trying to sleep for eight might disrupt your rest instead of improving it. Focus on finding the sleep duration that best supports you, and don’t stress over occasional restless nights.
3. Stick to a Regular Sleep Schedule
Consistency in sleep and wake times can be crucial for sleep quality, says Dr. Abhinav Singh, director at the Indiana Sleep Center. “Avoid social jet lag” by keeping your schedule as consistent as possible, even on weekends, and try not to vary your wake-up times by more than an hour. This helps your body maintain a stable rhythm, promoting better rest.
Additional Wellness Tips to Manage Election Stress and Burnout
The days leading up to the election can add to mental fatigue, and two licensed psychologists, Tirrell De Gannes and Elisabeth Morray, suggest three wellness practices to help manage stress and prevent burnout:
- Set Limits on News Consumption: Designate specific times for catching up on election news and avoid political updates outside of these windows to minimize stress.
- Customize Your Social Media Algorithms: Engage with content that brings you joy or interest on social platforms. This can adjust your feed to show more positive content, reducing stress.
- Maintain Daily Routines That Uplift You: Simple, consistent routines—like spending time with family or preparing favorite meals—can improve your mood and keep stress levels down.
By incorporating these sleep and wellness strategies, you can mitigate the effects of “electsomnia” and focus on well-being throughout this election season.