Solutions from Ukraine: Kyiv to host master class on restoring and strengthening sleep
On February 27, a master class on sleep will be open to the public in the capital.
Rubryka provides the details.
What is the problem?
Do you find yourself tossing and turning in bed, struggling to fall asleep? Do you wake up in the middle of the night or feel exhausted in the morning, as if you didn't sleep at all? Is anxiety and stress interfering with your ability to get a good night's rest?
You are not alone in facing this issue. Sleep disorders are highly prevalent today and often occur alongside other psychological conditions, creating a vicious cycle: anxiety hinders your ability to fall asleep, and insufficient sleep, in turn, heightens anxiety.
"Poor sleep is among the most frequent complaints that lead individuals to seek help from psychologists. The statistics are striking: 30-50% of Ukrainians occasionally encounter sleep difficulties, and one in ten suffers from chronic sleep disorders that significantly impact their quality of life. Sleep issues are noted in 50-80% of individuals with mental health disorders, such as anxiety, depression, or PTSD. Furthermore, those experiencing stress or anxiety disorders report insomnia three to five times more often," Iryna Demkiv, a child psychologist at the NGO "Center for Psychological Assistance – Confidence," notes.
What is the solution?
Recognizing the magnitude of the issue, the NGO "Center for Psychological Assistance – Confidence" has organized a master class for adults titled "Dream Passes by the Window and Doesn't Come Home" ["Dream Passes by the Window" is the first line of the famous Ukrainian folk lullaby – ed.].
At an offline meeting scheduled for February 27 in Kyiv at Vcentri HUB: Dniprovsky, specialists from the Center for Psychological Assistance – Confidence will share practical methods to help Kyiv residents restore healthy sleep.
How does it work?
As Olha Khyzhniak, a rehabilitation specialist and family psychotherapist at the NGO "Center for Psychological Assistance – Confidence" told Rubryka, the master class, developed by the organization's specialists, offers a unique comprehensive approach to solving sleep problems through a combination of psychological techniques, physical practices, and elements of folk tradition. Unlike standard lectures on sleep hygiene, participants will receive practical skills and tools that can be used daily.
The event is aimed at adults who:
- suffer from insomnia,
- anxiety before bedtime,
- or simply want to improve the quality of rest.
The master class will pay special attention to those who experience constant stress, have difficulty relaxing before bedtime, or have already tried standard recommendations but without success.
The master class program includes:
- A doctor's consultation on the causes of sleep disorders and information about necessary examinations.
- Practical exercises in body-oriented therapy to improve falling asleep.
- Listening to lullabies together (new and familiar from childhood).
- Creating your own motanka doll – a personal sleep amulet.
- Cozy tea drinking and sharing experiences.
- Valuable tips on bedtime rituals.
- Q&A session.
A team of psychologists from the Center for Psychological Assistance – Confidence: Olha Khyzhniak, Iryna Demkiv, Tetiana Kravets, Nataliia Cherniakova. Photos from the organization's archiveExperts of the event:
- Tetiana Kravets – pediatrician, child psychiatrist;
- Nataliia Cherniakova – psychologist;
- Iryna Demkiv – child psychologist;
- Olha Khyzhniak – rehabilitation specialist and family psychotherapist.
"The main goals of the specialists who will conduct the master class are to teach participants effective relaxation techniques before bedtime, to introduce practices and exercises that calm the nervous system, to create their own "falling asleep ritual," and to ensure an understanding of the underlying causes of sleep problems and ways to overcome them," Olha Khyzhniak says.
The master class features adapted techniques tailored for different age groups, making it especially valuable for parents with children. It will present unique methods to help children calm down before bedtime, incorporating game elements for relaxation and breathing exercises presented as fairy tales.
The event will also discuss joint family relaxation techniques that help strengthen the emotional connection between parents and children.
"Parents will receive practical tools to help children fall asleep, and children will have a positive experience of preparing for sleep playfully. This will create a valuable space where children and adults can learn healthy sleep techniques together," Iryna Demkiv, a child psychologist at the NGO "Center for Psychological Assistance – Confidence" says.
How to get to the master class?
📌 When: February 27, 2025 (Thursday), 15:00-16:30.
📌 Where: VCENTRI HUB Dniprovsky district, Andrii Malyshko St. 25/1, Kyiv.
📌 Participation in the master class is free.
📌 To register for the master class, fill out the form. NB: the number of places is limited, so do not delay registration!
Will this really work?
Child psychologist Iryna Demkiv with a motanka doll. Photo from the archive organizations
Research indicates that regularly practicing body techniques such as progressive muscle relaxation, breathing exercises, and meditation before bed can significantly decrease the time it takes to fall asleep and enhance overall sleep quality, even for individuals with chronic sleep disorders.
"Body practices are highly effective for improving sleep as they operate on multiple levels simultaneously. They help alleviate physical tension accumulated in the muscles throughout the day, facilitating relaxation before bedtime. Additionally, these techniques soothe the nervous system, transitioning it from the "fight or flight" mode to the "rest and recovery" mode," Olha Khyzhniak explains.
Focusing on bodily sensations while performing the practices helps to distract from intrusive thoughts that often interfere with falling asleep. Deep and rhythmic breathing, part of many techniques (for example, the "4-7-8" method), reduces heart rate and blood pressure, creating physiological prerequisites for relaxation.
It is no coincidence that one of the master class's key points will be a reminder of the calming power of lullabies. According to the organizers, this method is effective not only for babies but also for adults.
"For adults, lullabies, especially those they heard in childhood, evoke a sense of security and comfort, returning to carefree times when they felt protected," Nataliia Cherniakova, a psychologist at the NGO "Psychological Assistance Center – Confidence," said.
The expert adds that many adults intuitively use similar elements in their evening rituals – meditative music, nature sounds, or special compositions for sleep, which in their structure resemble lullabies.
Even more useful solutions!
Efforts to improve sleep often fail to yield results. Tetiana Kravets, a pediatrician and child psychiatrist at the NGO "Center for Psychological Assistance – Confidence," explains why this happens:
- Latent anxiety and stress keep the brain in a state of "combat readiness," even if one does not experience overt stress. Subconscious tension, reflecting on past events, and worrying about the future prevent the brain from "switching off."
- Irregularities in daily routines, such as inconsistent bedtimes and wake-up times, can prevent the brain from establishing a stable sleep cycle. Even if a person gets enough sleep, varying sleep schedules can disrupt their internal clock.
- Problems with melatonin production are often attributed to excessive use of electronic devices before bedtime, insufficient exposure to sunlight during the day, or overwork.
- A deficiency in essential micronutrients, such as magnesium, vitamin D, and B12, can significantly impact sleep quality. These elements are crucial in relaxing the nervous system and producing sleep-related hormones.
- Medical conditions like apnea, reflux, chronic fatigue syndrome, or hormonal imbalances may be underlying causes of insomnia that necessitate a comprehensive medical approach. Therefore, an essential aspect of the event will be discussing when to seek a specialist's help for sleep issues.
