Turn off the case: what risks does an advocate take by ignoring sleep mode?

In legal practice, it is difficult to avoid overload: deadlines, multitasking, emotional work with clients, public speaking. But it is these factors that make advocates particularly vulnerable to the effects of chronic sleep deprivation.

How sleep affects thinking, memory, and the ability to concentrate was discussed during the webinar «Sleep as a superpower: how quality rest affects productivity and well-being».

The event was held with the support of the IBA as part of the project «Supporting the mental health of Ukrainian lawyers during the war», an initiative aimed at maintaining the emotional resilience and performance of the legal community under excessive stress.

The speaker was Natalia Kutova, geneticist, psychologist, and neuropsychologist, one of the few specialists in Ukraine who comprehensively studies the impact of sleep on cognitive functions, emotional state, and overall health.

«Sleep is our superpower, given to us by nature», - she said at the beginning of her speech. According to her, sleep is necessary not only for rest, but also for the restoration of cognitive function: «The brain forms new associative connections, creates memories, makes decisions, repairs damaged tissue... and cleanses cells».

Without it, analytical thinking, concentration, and working memory suffer. «The cerebral cortex begins to malfunction, and everything suffers as a result: memory deteriorates, concentration and attention span decrease, speech slows down, thoughts become confused, and it becomes more difficult to remember things», - warned N. Kutova. It is clear that in this state it is difficult to conduct complex cases, appear in court, or analyze a new legal position.

Long-term risks include metabolic disorders, hormonal imbalances, decreased libido, accelerated cell aging, and an increased risk of cardiovascular disease, diabetes, and depression. «Lack of sleep can lead to the risk of developing very different addictions... It's not just drug or alcohol addiction. It can be addiction to games, pornography, sweets, or watching videos on the Internet», - the expert added.

Lawyers often continue to «run through cases» in their heads even after turning off their computers. If this prevents you from falling asleep, it is called rumination — mental chewing. «The problem is not the thoughts themselves... The problem is that you are stuck on the same thought», - explained N. Kutova. An effective technique is to consciously separate yourself from the thought. «I notice that I am thinking again» is a phrase that allows you to pause and reduce the intensity of your emotions.

The speaker also recommended progressive muscle relaxation techniques («it's a short 20-minute yoga session») and conscious breathing: «I breathe in, I breathe out». Both approaches help relieve physical tension and transition smoothly into sleep.

A regular routine, avoiding gadgets an hour before bedtime, avoiding caffeine and alcohol in the evening, and limiting news consumption all form healthy habits that support mental resilience. «The place where you sleep at night should be for sleep or sex only», - N. Kutova emphasized.

During wartime, getting a full night's sleep is often impossible. «If you have one sleepless night, two sleepless nights in a row, then you need about three to four normal nights of sleep to recover», - the expert noted. If you do have a peaceful night, you should use it to the fullest to recover.