Stress is a reality of life, and at times it can affect your sleep, which in turn has broader impacts on your life. Statistics show that 77% of people suffer from stress, and the majority of them report it keeps them awake at night. The interaction between stress and sleep is such that it is already established that feeling stressed before sleep generates poor-quality sleep, and lack of sleep generates more stress.
However, your story does not have to be this one. In the rest of this article, we’ll discuss the impact of stress on sleep and, more significantly, its entrapping cycle. Here are 7 evidence-based ways to improve your overnight sleep with stress:
What Happens in Your Body When You’re Stressed?
Stress triggers the “fight or flight” response in your body, releasing hormones like adrenaline and cortisol, which prepare you to react to stressors, even when they’re not life-threatening. While these stress hormones are helpful in the short term, prolonged stress can leave the body in a constant state of alert.
Here’s how stress manifests physically:
- Increased heart rate: More blood is pumped to muscles for quick action.
- Shallow breathing: Reduces oxygen supply to the brain, increasing anxiety.
- Muscle tension: Leads to headaches and discomfort in areas like the neck and shoulders.
These reactions can prevent your body from relaxing enough to sleep. This is why people may feel sleepy in front of the TV but still struggle to sleep at night.
How Does Stress Affect Sleep?
Stress impacts your sleep both directly and indirectly. Here’s how:
Stress Hormones Disrupt Your Sleep Cycle:
Cortisol, a stress hormone, remains high in the evening when it should be low, making it difficult to unwind and sleep. In fact, a study conducted by the National Sleep Foundation revealed that 45% of Americans report that stress negatively impacts their sleep quality.
Racing Thoughts and Anxiety:
Your mind tends to revisit stressful events of the day or anticipate future stressors, which blocks your brain from entering sleep mode.
Physical Tension and Discomfort:
Muscle tightness and discomfort, like headaches or backaches, make it hard to sleep.
Sleep Cycle Disruptions:
Stress often interferes with sleep patterns, preventing restful deep sleep, including REM sleep, essential for brain rejuvenation. If you find yourself saying, “I’m so stressed I can’t sleep,” it’s a clear indication of this cycle.
How Can You Get Better Sleep on Stressful Days?
The good news is that it’s possible to interrupt this cycle and sleep better even on high-stress days. Here are seven effective measures to deal with stress to improve sleep:
Engage in Deep Breathing and Meditation
Deep breathing exercises and meditation activate the parasympathetic nervous system, which helps calm your body and prepare it for restful sleep. Find a quiet place, take deep breaths in through your nose for four seconds, hold, and then exhale slowly. Focus on your breathing to clear your mind.
Maintain a Regular Sleep Schedule
Setting a consistent bedtime and wake-up time, even on weekends, helps synchronize your body’s circadian rhythm. Avoid stimulating activities, like checking emails or having arguments, before bedtime.
Prepare Your Sleeping Environment
Create a comfortable sleep environment by keeping your room cool (60-67°F or 15-19°C), reducing light with blackout curtains, and using earplugs or white noise machines. Invest in a good mattress and soft bedding to support restful sleep. Creating a calm environment is essential for those experiencing high stress while sleeping.
Limit Caffeine and Alcohol Intake
Both caffeine and alcohol can disrupt sleep quality. Avoid caffeine after 2 p.m. and reduce alcohol consumption, as it can cause restless sleep and frequent waking during the night.
Exercise During the Day
Exercise is an effective stress reliever. Aim for at least 30 minutes of physical activity each day to release endorphins, which can reduce stress and improve sleep quality. However, avoid vigorous exercise too close to bedtime, as it can leave you feeling energized.
Limit Screen Time Before Sleep
Avoid screens (phones, tablets, TVs) at least 30 minutes before bed to prevent blue light from disrupting melatonin production. Instead, engage in relaxing activities like reading a book or practicing light stretches to prepare your body for sleep.
Try Natural Sleep Aids
If you’re feeling stressed before sleep, natural sleep aids like melatonin, magnesium, or valerian root may help. Consult your doctor before taking any supplements to ensure they are safe for you.
What Else Can Help Overcome Stress-Related Sleep Problems?
If stress and insomnia still keep you awake, here are a few more strategies to try:
- Journaling: Write down your thoughts to clear your mind and reduce anxiety before bed.
- Aromatherapy: Use calming essential oils like lavender or chamomile to promote relaxation and sleep.
- Limit Naps: Long naps can disrupt nighttime sleep. Keep naps short (20-30 minutes) to avoid affecting your sleep cycle.
Stress may cause difficulty sleeping stress, but by creating a relaxing environment, sticking to a routine, and using the right techniques, you can regain control over your sleep.
Conclusion:
Prioritizing your sleep is crucial in reducing the impact of stress on your life. By incorporating relaxation techniques, maintaining a consistent sleep schedule, and managing your environment and lifestyle choices, you can break the cycle of feeling stressed before sleep. Sleep is your body’s natural defense against stress, and improving your sleep quality will help you handle the demands of daily life with greater focus and clarity.
