Stress and Sleep
April marks Stress Awareness Month, and it’s time to draw attention to the subtle yet widespread influence that stress can exert on our lives.
The Vicious Cycle
One of the most underhand ways stress impacts our well-being is through its disruption of our sleep patterns, but what makes the relationship between stress and sleep even more challenging is the existence of a vicious cycle.
Poor sleep heightens stress levels, leading to increased difficulty managing stress the following day. This cyclical pattern perpetuates a spiral, with stress and sleep problems feeding into each other.
By understanding the interaction between stress and sleep and implementing strategies to improve both, for Stress Awareness Month, let’s prioritise self-care and cultivate a healthy balance between stress management and restorative sleep for a happier, healthier life.
Why Do We Need Sleep?
Sleep shouldn’t be taken for granted or seen as a treat—it’s a core element of our human biology. Research supports the theory that sleep isn’t just vital for our physical health but also our mental well-being. Insufficient or poor-quality sleep has been linked to a range of issues such as heightened negative emotional responses to stressors and a decrease in positive emotions.
While we’re continuing to explore how sleep influences mental health, what’s clear is that sleep is central to numerous functions in our brain and body.
It’s vital to how we process daily experiences, manage our emotions, and guide our behaviour. When we lack sleep, essential cognitive functions like attention, learning, and memory are compromised. Lack of quality sleep means even minor stressors can cause us to have overly reactive temperaments, going from zero to one hundred in seconds.
Poor sleep quality and quantity can increase the risk of developing mental health disorders. While insomnia can be a sign of psychiatric conditions such as anxiety and depression, recent research indicates that sleep disturbances can also fuel the onset and exacerbation of various mental health challenges, including depression, anxiety, and even thoughts of self-harm.
Research on sleep deprivation indicates that individuals who are otherwise healthy often experience heightened levels of anxiety and distress following nights of poor sleep. For those already struggling with mental health issues, the risk of chronic sleep problems can heighten psychiatric symptoms and increase the risk of suicidal thoughts.
Breaking the Cycle: Strategies for Better Sleep
Fortunately, there are steps we can take to mitigate the impact of stress on our sleep and break free from this detrimental cycle.
Establish a Relaxing Bedtime Routine:
Engage in calming activities before bed, such as reading, yoga, simple stretches or practising relaxation techniques like deep breathing or meditation, have been shown to improve sleep quality.
Follow this with a warm relaxing bath. The cooling effect of coming out of a warm bath about an hour before sleep mimics the cooling effect of the sun going down in the evening, helping to stimulate the production of melatonin.
Create a Sleep-Conducive Environment:
Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows to optimise sleep quality.
Limit Your Screen Time:
Minimise exposure to screens (phones, computers, TVs) at least an hour before bedtime. Not only because the blue light emitted can interfere with the production of melatonin, but seeing or reading content or messages that are upsetting or anxiety-provoking, unsurprisingly, will disrupt our sleep. Even content that’s thought-provoking positively could send your thoughts off in other directions, away from sleep.
Stress Management Strategies:
Incorporate stress-management techniques into your daily routine, such as regular exercise, spending time in nature, engaging in hobbies, or seeking support from friends, family, or a mental health professional.
Seek Professional Help if Needed:
If stress and sleep problems persist despite self-care efforts, don’t hesitate to seek guidance from a healthcare provider. They can offer personalised recommendations and interventions to address underlying issues.
This was written by Mandy Gurney RGN.RM.DipHV
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