Central Israel residents were once again woken by alarms on Wednesday following a missile launched from Yemen for the fourth time in a week by the Iran-backed Houthis. Returning to sleep can be difficult, leaving us feeling like "zombies" at work and disrupting our daily routines.
How much does waking from deep sleep affect its quality and our functioning and how can we return to normal and compensate for lost sleep? Leading Israeli experts explain.
Professor Giora Pillar, head of the sleep clinics network in Clalit Health Services’ Haifa and Western Galilee district and at Carmel Medical Center, notes that research has shown that interrupted sleep takes a toll on the body. “There’s no escaping it; it causes both short-term and long-term harm.”
Dr. Ala Mahamid, head of the sleep disorder diagnosis service at the Loewenstein Rehabilitation Hospital, stressed that quality sleep requires an uninterrupted stretch of 7–8 hours, with children needing even longer sleep durations.
Dr. Ala MahamidPhoto: Courtesy“When someone wakes up suddenly, especially due to anxiety, it’s hard to fall back asleep. Unlike waking for physical reasons like using the bathroom, waking accompanied by stress and adrenaline can significantly impact the whole night. Any nighttime awakening disrupts sleep quality and cycles, potentially causing health consequences.”
“High-quality sleep is characterized by the absence of unusual behaviors during sleep, no breathing disorders, nightmares or night terrors,” he added. ”Awakening in the middle of the night breaks sleep continuity, directly affecting its quality.
“Poor sleep quality can lead to memory problems, difficulty concentrating, fatigue and a significant decline in daily functioning, including work performance and routines. In severe cases, consulting a sleep specialist may be necessary for diagnosis and treatment.”
How bad is it to wake from deep sleep suddenly?
“It’s unpleasant but shouldn’t be dramatized,” says Dr. Amit Green, a sleep medicine expert at Assuta Medical Centers. “A study conducted by Professor Peretz Lavie during the Gulf War found that people woken by sirens and gunfire returned to sleep within about half an hour on average.
Dr. Amit GreenPhoto: Yossi Zevker, Assuta Medical Centers“Yes, it’s unpleasant, but sadly, we’ve become accustomed to it over time. Remind yourself it’s just an alarm, go to the shelter and try to relax. Most people fall back asleep relatively quickly, which is encouraging.”
Does it matter when exactly you wake up at night?
“It doesn’t really matter whether you wake at 1:30 or 3:00 a.m.,” Green explained. “It’s always unpleasant because it interrupts sleep. If it happens during the first half of the night, deep sleep is affected; if it happens toward morning, lighter sleep or REM sleep is disrupted.”
“Awakening in the middle of the night breaks sleep continuity, directly affecting its quality. Poor sleep quality can lead to memory problems, difficulty concentrating, fatigue and a significant decline in daily functioning, including work performance and routines."
Mahamid outlines the sleep stages: deep sleep (25%), light sleep (50%), drowsiness (5%), and REM sleep (20%). “Sleep quality is affected any time you wake up. During the first hours of sleep, we’re in the deep state, which makes up about 25% of our sleep. It’s harder to wake during those hours.”
Mahamid explained chronic insomnia could develop if someone has trouble falling asleep, maintaining sleep continuity or consistently waking early for a month. “This condition requires medical intervention by a sleep specialist, who can provide recommendations and treatment to improve sleep quality.”
How likely is it to resume proper sleep after a nighttime siren?
“It’s highly individual; it depends a lot on one’s personality,” Pillar explained. “There are personal traits that determine the ability to fall back asleep. Some people don’t wake up from alarms at all, while others are unbothered, staying calm, not worrying and sometimes not waking at all — or if they do, fall back asleep without issue. Others are more anxious and take it to heart.”
Green added that staying calm and minimizing stimuli is key to falling back asleep comfortably. “Dim the lights in the safe room or bedroom, avoid using cell phones or watching TV and return to bed as quickly as possible after leaving the safe room. Nighttime light stimulates the body and halts melatonin secretion, which regulates sleep, so keeping lighting dim is essential.”
What if falling back asleep proves impossible?
Mahamid advised leaving the bed and engaging in a calming activity like listening to soft music. “Forcing yourself to sleep only increases stress and makes it harder to return to sleep. In any case, avoid screens like TVs and phones, refrain from watching the news and try to calm your body.”
Does eating or drinking help?
“If a small snack calms you, there’s no harm in it,” Mahamid said. “But avoid heavy meals or caffeinated drinks, which can disrupt sleep. Drinking water can help, particularly if it alleviates anxiety.”
What happens if this situation persists night after night? Can sleep be compensated for or will it harm us in the long term?
“Each individual reacts differently. First of all, lost sleep can be made up,” Pillar said. “After a sleepless night, compensatory sleep usually takes place the following night, which tends to be better.”
“Some people make it up with a nap, which is less ideal. Avoiding a nap means the next night will be compensatory and it’ll be better.” However, Pillar warned that “sometimes this leads to a downward spiral called chronic insomnia, which has long-term consequences.”
Mahamid also cautioned that frequent nighttime awakenings over time can lead to chronic insomnia. Interrupted sleep affects quality, causes daytime fatigue, impairs memory and concentration and may lead to serious health issues.
Prof. Giora PillarPhoto: Eli DadonGet the Ynetnews app on your smartphone: Google Play: https://bit.ly/4eJ37pE | Apple App Store: https://bit.ly/3ZL7iNv
Green stressed the importance of early intervention in severe cases. “It’s crucial to consult sleep specialists if interruptions become routine. Appropriate treatment can improve quality of life and prevent health deterioration.”
What about making up for lost sleep with a midday nap?
“A nap is very beneficial, but there’s a catch,” Pillar said. “One of the common reasons for difficulty falling asleep at night is due to naps. It’s recommended for those who nap and have no trouble falling asleep at night. But naps aren’t advisable for those suffering from nighttime insomnia.”