Sleep Hygeine

Have you heard about sleep hygiene: living in medicated society.

Since Russia invaded Ukraine in February 2022 I have become my own research object. My mental health has taken a significant toll and I have been experiencing intense stress. The first thing that has been mostly impacted is my sleep. It is either I cannot fall asleep for a long time, or I see nightmares almost every single night. I started having difficulty concentrating, my mind has been in a fog, and my memory has worsened. I have gained weight, my energy level has become very low, and there have been days that it was hard for me to find joy or hope. For few months in a row I have suffered chest pain and once ended up in the emergency room at the hospital in the middle of the night.  All tests and assessments were normal. The physician diagnosed me with a panic attack. Before then I only heard about them and now they have become part of my life. I can go on and on about how the war has been impacting my mental health.

 I called my family doctor to ask if he can approve leave from work for a month from me as it was the first time in my life when I lost an ability to function and it was freaking me out. I needed a break to be able to focus on myself. It only took 30 seconds on the phone to be diagnosed with depression. He only asked me three questions: about my energy level, ability to focus and stress. Just like that I got a label to my struggles. His next question was whether I would like to try medication. That made me wondering about how medication could help me manage my pain and desperation due to people being murdered, my family being at risk and my land being destroyed. There was absolutely no inquiry about my life, my support system or resources that I utilize to help me make sense of what was going on with me. I instantly refused medication because it did not make sense to me.

The war has continued on and the amount and nature of information and content that I have absorbed played its part and affected my psyche even more. I lost joy and nothing made me happy. I decided to try out my first antidepressants. They really helped. I felt more energetic, I started smiling, my sleep normalized. But I also lost sensitivity to tragedy, I no longer felt anything, I became numb. I could not cry anymore when it probably would be good and natural to cry. Russia has continued brutal actions against Ukraine. However, I lost touch with my feelings and that was more frightening for me than depression. I wanted to feel whatever it was because my feelings, despite what they are, are part of my life. I gradually got off medication. The first couple of weeks were rough; I had meltdowns and panic attacks. But I was back to myself. I was back to feeling and it felt right. I do not have the same energy and very often feel emotional. I started crying every time it feels like crying. I am back to being a human.

I started sleeping poorly again and my breathing has been affected. So I went back to my doctor to sort it out. I was suspecting allergy and he confirmed that. And when he asked me about my sleep, I told him that I do not sleep well since I got off the antidepressants. Instantly he offered me medication and instantly I refused. His next question was: Do you know anything about sleep hygiene? I said, of course I know, Doctor, I teach Sleep hygiene and we laughed. Sleeping hygiene has been exactly what has been helping me to get a better rest. It is my routine, my self-care, meditation, music and essential oils that I have been using to help reduce tension, anxiety and being able to relax. There was nothing wrong with the question he asked, but what disturbed me the most was why that was not his very first question for me. Why medication was where his mind went first. Although he is a medical doctor and it’s probably obvious that he will offer me medication, there was still something wrong with that. There is something wrong with our health and mental health system.

In our era of comfort and instant gratification people search for quick fixes and suffer even more. Because medication cannot solve complex problems. There is nothing wrong with the medication and it can be a huge help once used as an addition to natural ways of managing stress but not as the only solution.

Humans have been losing resilience, stress tolerance and willingness to put efforts even when it comes to their own health. But the scariest part is that our system does not recognize that as a huge factor in the mental health epidemic and addictions crisis. Mental health professionals, psychologists and psychiatrists are responsible for recognition of terrifying dynamics, analyzing dominant trends in the system and challenging traditional approaches that only keep exaggerating the problem. We trust our well-being to professionals who must care and provide complex support to those who suffer. Medicalization of problems has become a panacea and should not be accepted as the first and sometimes only solution. Together we can challenge the system and professionals who are ignorant and narrow minded. Yet, that will take courage and effort to be able to face our own fears and overwhelming feelings. To feel is to live, to feel is to be a human. Medication cannot treat abuse, poverty, or fears. Medication cannot teach life skills. Human problems cannot be medicated. Human feelings should not be medicated.