Doctors in the UAE say emergency alerts and sudden loud sounds can disturb sleep and cause stress. They advise people to stay calm, avoid checking news or social media late at night, and try simple breathing exercises to relax. Experts also say keeping a regular bedtime routine can help improve sleep and reduce anxiety.
Doctors in the UAE are advising residents to follow simple habits to stay calm and protect their sleep as emergency alerts and loud night-time disturbances continue to affect daily life. Experts say that small lifestyle changes can help people reduce stress and return to normal sleep patterns.
Many residents have reported feeling anxious or waking up frequently during the night due to sudden alerts or loud sounds. Health specialists say this reaction is natural because the brain automatically treats sudden noises or alarms as potential danger. This activates the body’s stress response system, making it harder for people to relax and fall asleep again.
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According to doctors, repeated alerts can keep the brain in a state of alertness. When the brain detects possible danger, it activates the “fight-or-flight” response. This increases stress hormones such as cortisol and adrenaline, which raise heart rate and make the body more alert. As a result, people may wake up more easily during the night and spend less time in deep, restorative sleep. Experts say deep sleep is important for maintaining energy levels, regulating appetite, and controlling blood sugar. Poor sleep for several nights can lead to fatigue, irritability, and difficulty concentrating during the day.
Health experts warn that constantly checking news updates or scrolling through social media late at night can worsen stress and sleep problems. This behaviour, often called “doom-scrolling,” keeps the brain active and prevents it from relaxing before bedtime.
Instead, specialists recommend setting a specific time in the evening to stop checking news or social media. Even taking a short break from phones for about 20 to 30 minutes before going to sleep can help the brain calm down and prepare for rest.
Doctors also recommend simple breathing techniques to calm the body if someone wakes up suddenly due to an alert or loud sound.
One method suggested by experts is the 4-7-8 breathing technique. This involves breathing in through the nose for four seconds, holding the breath for seven seconds, and slowly breathing out for eight seconds. Repeating this cycle several times can help slow the heart rate and relax the nervous system.
Another helpful practice is the “5-4-3-2-1 grounding exercise.” This technique encourages people to focus on their surroundings by identifying five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This helps shift the mind away from fear and back to the present moment.
Experts say creating a calm bedtime routine can help the body return to its natural sleep rhythm. Keeping lights low, avoiding bright screens, and following the same routine each night can signal to the brain that it is time to relax.
If someone wakes up due to an alert, doctors advise avoiding bright lights or repeatedly checking the phone. Instead, people should try to return to a quiet and comfortable environment to help the body fall asleep again.
Doctors also emphasise the importance of staying connected with family and community during stressful situations. Simple activities such as evening gatherings, prayers, or checking in with neighbours can provide emotional reassurance and help people feel safe.
Experts say temporary sleep disruption during stressful events is normal and usually improves once conditions stabilise. However, if sleep problems continue for several weeks or start affecting daily life, people may consider seeking professional medical help.
By limiting news exposure, practising breathing exercises, and maintaining healthy sleep routines, residents can reduce anxiety and protect their mental and physical well-being during uncertain times.
Source: Khaleej Times
Image: AI Generated
