_edited.jpg)
It feels eerily familiar, doesn’t it? The uncertainty, the constant stream of overwhelming news, the anxiety humming in the background of daily life. For many of us, the current global landscape feels like déjà vu—a throwback to the early days of 2020 when the world seemed to shift overnight.
"We started our business in the pandemic, and it’s like the same energy again today,” says Alexia Tedesco, co-founder and managing partner of Sleep Works.
"This brings me back to the early days of Sleep Works—nobody knows what’s happening, and it's a different story every single day. One thing we took from that is how much rest and sleep are important and can help us cope.”
That’s exactly why we’re here, writing this. Because no matter what’s happening outside your window or on your newsfeed, one thing remains true: sleep is not a luxury, an indulgence, or something you need to “earn”—it’s a fundamental human need. And in times of chaos, it’s not just important. It’s essential.
So, how do you sleep when the world feels like it’s falling apart?
Let’s talk about it.
Why Sleep Feels Harder During Uncertain Times
Before we jump into strategies, it’s important to understand why sleep becomes such a struggle during times of crisis.
When the world feels unpredictable, our brains shift into survival mode. This activates the body’s stress response system, increasing levels of cortisol (the stress hormone) and keeping us in a state of hyper-vigilance. While this response is helpful if you’re facing an immediate threat, it’s exhausting when it’s happening 24/7—especially when the “threat” is an ongoing, abstract sense of uncertainty.
"Sleep is like a mini vacation—a mental escape when the world feels overwhelming," explains Marlee Boyle, co-founder one of our sleep therapists at Sleep Works. "But the irony is that the more stressed and anxious you are, the harder it can be to access that escape. It’s not because your body is broken—it’s because it’s trying to protect you, even when that protection isn’t helpful."
The good news? You can teach your body and mind to find rest again, even in the middle of chaos.
5 Ways to Protect Your Sleep When the World Feels Unstable
1. Release the Guilt Around Rest
When everything feels urgent, rest can feel like a betrayal of responsibility. You might catch yourself thinking, “How can I sleep when there’s so much going on?” But here’s the truth: You can’t show up for yourself, your work, or your loved ones without sleep.
Sleep isn’t avoidance—it’s resilience. It’s the mental reset that allows you to process emotions, regulate stress, and find clarity amidst the noise. In fact, your brain needs sleep to process emotional experiences, which is why you often feel clearer after a good night’s rest.
So, if you’ve been feeling guilty for needing rest, let this be your permission slip: You don’t need the world to be okay before you’re allowed to sleep. Your exhaustion is valid. Your body deserves care.
2. Control What You Can: Your Information Diet
We can’t control the news cycle, but we can control how much of it we consume. Constant exposure to stressful information keeps your nervous system in a state of high alert, making it harder to wind down at night.
Here’s how to break the doomscroll cycle:
Set “news check-in” times. Limit yourself to one or two designated times per day to catch up on current events. Outside of those windows, let it go.
Rearrange your phone apps. Move social media and news apps to the back pages of your phone. Put calming or joyful apps—like podcasts, meditation apps, or games—on your home screen.
Turn off non-essential notifications. Your phone doesn’t need to buzz every time there’s an update.
These small shifts can create a big difference in how “on edge” you feel, especially before bedtime.
3. Create a Wind-Down Routine That Signals Safety
Your brain can’t go from full-speed anxiety to peaceful sleep without a transition. Think of it like slowing down after a sprint—you need time to catch your breath and let your heart rate settle, not collapse at the finish line.
A few ways to create that buffer zone:
Use amber-lensed glasses in the evening. These glasses block blue light, which can interfere with your body’s natural melatonin production. We’ve tested a lot of options, and here are our favorites—they’re comfortable, effective, and genuinely help signal to your brain that it’s time to wind down.
Establish a simple bedtime ritual. This doesn’t have to be elaborate. It could be as easy as dimming the lights (or using a programmable lightbulb!), drinking herbal tea, or doing a few gentle stretches.
Try a “brain dump” journal. Write down everything that’s on your mind before bed. This helps prevent racing thoughts from keeping you awake.
4. Anchor Yourself with Predictable Routines
When the world feels unpredictable, small routines can create a sense of stability. This doesn’t mean you need to overhaul your life—tiny anchors can be surprisingly powerful.
Wake up at the same time every day. This helps regulate your circadian rhythm, even if your sleep was restless the night before.
Get outside for natural light in the morning. Exposure to daylight helps reset your internal clock and supports better sleep at night.
Create “bookends” for your day. Start and end your day with the same simple ritual, like lighting a candle, doing a quick meditation, or listening to a favorite song.
These little routines are like mental handrails—they give you something steady to hold onto when everything else feels shaky.
5. Remember: Rest is an Act of Resistance
In a culture that glorifies productivity, resting can feel radical. But choosing to rest—especially when things are hard—isn’t laziness. It’s an act of hope. It’s a way of saying, “I deserve peace, even when the world feels chaotic.”
When we started sleep coaching in 2020, we weren’t just teaching people how to sleep—we were reminding them that rest is survival. It’s how we process grief, manage stress, and stay resilient. And here we are again, holding space for that same truth.
You Don’t Have to Navigate This Alone
If you’re struggling with sleep right now, know this: you’re not broken, and you’re not alone. We’ve helped thousands of people find rest in the most challenging times, and we’re here for you, too.
We offer treatment options for everyone—from private sessions and group programs to self-guided courses you can do at your own pace. Everything is online, with flexible timing to fit your life.
Not sure where to start? Schedule a free 15-minute session with one of our sleep coaches. We’ll help you figure out what’s going on with your sleep and recommend the best next steps—no pressure, just support.
And if you’re looking for an easy, affordable, science-backed tool to support your sleep right now, check out our favorite amber-lensed glasses. They’re one of the simplest (and most interesting-to-look-at) ways to improve sleep quality, especially if you’re spending a lot of time on screens.
You don’t have to wait for the world to feel okay before you can feel okay.
Your rest matters. Your peace matters.
And we’re here to help you find both.
Commentaires