Managing and Optimising Sleep Before a Natural Disaster

Natural disaster events can fall into two categories: those that occur with notice, such as cyclones, hurricanes and bushfires, and those that can strike without notice, such as tornadoes, earthquakes, storms and flash flooding. When natural disasters strike, we often don’t have the luxury of managing sleep straight away, and as a result, it is often the first thing to suffer. Anxiety, preparation efforts, and disruptions to daily routines can rob you of your rest. Yet, getting quality sleep before a crisis is incredibly important, as it improves your ability to make clear decisions, maintain physical health, and care for yourself and others.

In this article, we will discuss how to optimise sleep in the face of a looming event.

Sleep is not just about rest; it is critical for:

• Cognitive performance: Clear thinking, memory, and decision-making are impaired without sufficient and quality sleep.^{1, 2}
• Emotional regulation: Sleep-deprived individuals are more prone to panic, anxiety, and poor judgement.³
• Physical exertion: In emergencies, you may need to evacuate, assist others, or perform strenuous tasks.⁴

Below are some tips for managing and optimising sleep before a disaster.

1. Create a Calm, Pre-Sleep Routine

Stick to a simple wind-down routine, even if your schedule is disrupted:

• Turn off news and alerts at least 30 minutes before bed. Longer if possible.
• Do something calming, read, take a shower, listen to music, stretch, or meditate.
• Keep the lighting low in the evening to signal to your body that it’s time to sleep.

2. Limit Stimulants

Avoid caffeine and nicotine in the hours before sleep. If you’re already anxious, stimulants such as caffeine can heighten that restlessness and delay sleep onset.⁵

3. Optimise Your Sleep Environment

Even if conditions aren’t ideal:

• Use earplugs or white noise to block out disturbances.
• Keep the room cool and as dark as possible. This may not necessarily be the bedroom in this situation.
• Use eye masks or blackout curtains to mimic darkness if lights are on due to emergency activity.
• Have extra blankets, sheets and pillows accessible in case you need to move to a safer location.

4. Prioritise Sleep in Your Preparedness Plan

You may be tempted to keep working late into the night, prepping your home, supplies, or documents. While those are important, build in scheduled breaks and allow time for sleep. Even a few solid hours are better than none.

5. Nap Strategically

If your sleep is fragmented or short due to stress or alarms, take short naps (20–30 minutes) during the day to recover alertness and reduce sleep debt. If you are finding this difficult, try between the hours of 1:00pm and 3:00pm, which is a point of increased sleep propensity for most people .⁶ Don’t rely on caffeine alone to stay sharp.

6. Practice Breathing or Relaxation Techniques

Simple breathing exercises can reduce stress and signal the body to relax.⁷ Try guided relaxation or meditation apps that work offline in case of internet outages.

7. Prepare Your Sleep Go-Bag

In case of an evacuation, include sleep-related items in your emergency bag, such as:

• Pillow or travel pillow
• Eye mask
• Earplugs or a smartphone with a white noise app installed
• Sleep aid (if required)
• Comfortable sleepwear

When a significant event hits, it’s normal to feel frightened or overwhelmed, but this is exactly when the idea of finding “calm in the storm” matters most. Preparedness plays a huge role in maintaining that sense of calm, helping to reduce stress and steady you for whatever challenges come next.

Sleep may be limited during high-pressure periods, so long, uninterrupted rest isn’t always realistic. Instead, short strategic naps and careful use of caffeine can help you stay alert. Throughout the event, it is best to avoid alcohol altogether. It can cloud judgment, slow reaction time, impair coordination, and leave you unable to drive if the situation requires it.

Conclusion

Sleep may seem secondary during the chaos of a looming disaster, but it is critical. Taking steps to manage and optimise your rest in the face of uncertainty isn’t just self-care; it is a form of readiness. A well-rested brain and body will serve you better in heightened situations.

As you check your emergency kit, board up windows, or plan evacuation routes, don’t forget to prioritise sleep.

At Melius Consulting, we specialise in helping businesses navigate evolving health and safety challenges such as sleep health and fatigue management. From education sessions and roster design to fatigue technology reviews and advice, biomathematical modelling, and compliance and best practice reviews and training, we provide the expertise to keep your operations healthy, safe, efficient, and future-proof.

For further information contact matt.barlow@melius.com.au or info@meliusconsulting.com.au to learn more.

Links:

Services Australia: Preparing for natural disasters – Natural disaster – Services Australia

References

1. Lim J, Dinges D. A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin, 2010. May;136(3):375-89. DOI: 10.1037/a0018883
2. Lowe C, Safati A, Hall P. The neurocognitive consequences of sleep restriction: A meta-analytic review. Neuroscience and biobehavioral reviews, 2017. Sep:80:586-604. DOI: 10.1016/j.neubiorev.2017.07.010
3. Vandekerckhove M, Wang Y. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neuroscience. 2017 Dec 1;5(1):1-17. DOI: 10.3934/Neuroscience.2018.1.1
4. Craven J, McCartney D, Desbrow B, Sabapathy S, Bellinger P, Roberts L, Irwin C. Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. Sports Medicine (Auckland NZ). 2022 Nov;52(11):2669-2690.  DOI: 10.1007/s40279-022-01706-y
5. Gardiner C, Weakley J, Burke L, Roach G, Sargent C, Maniar N, Townshend A, Halson S. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Review. 2023 Jun:69:101764. DOI: 10.1016/j.smrv.2023.101764
6. Botonis P, Koutouvakis N, Toubekis. The impact of daytime napping on athletic performance – A narrative review. Scandinavian Journal of Medicine and Science in Sports. 2021 Dec;31(12):2164-2177. DOI: 10.1111/sms.14060
7. Bentley T, D’Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences. 2023 Nov 21;13(12):1612. DOI: 10.3390/brainsci13121612