Understanding The Connection Between Sleep And Stress: A Psychologist’s Guide To Exploring The Physiology Of StressOne of the most common phrases we use would probably be “I am so stressed” or” I have a lot of stress”. As we try to make way through our fast-paced daily schedules, stress keeps accompanying us in our work and personal life.
While we often understand stress in psychological terms, we often neglect its physiological effects.
Stress usually triggers a physiological response known as the “fight or flight” response, increasing the levels of cortisol and adrenaline in our bodies. While this response evolved as a survival mechanism against life-threatening situations, stress responses are also activated when we are exposed to common stressors like work pressure, family issues etc. As time passes, repeated stress responses can create long-term effects in our bodies.
One of the ways in which stress affects sleep is it disrupts the production of melatonin, the hormone that plays a critical role in regulating our sleep wake cycle. Sleep patterns are sensitive and are prone to disruption due to the slightest change in our environment. The release of cortisol, commonly known as the stress hormone, suppresses the production of melatonin. This, in turn, makes it extremely difficult for our bodies to get proper sleep during nighttime. Prolonged stress also results in sleep disorders and can have a negative impact on the body as well as our mind. Chronic stress also has a long-lasting impact on our bodies such as increased blood pressure, damaged arteries, muscle tension, headaches and digestive issues. This leads to impaired functioning of the body, causing the inability to rest properly.
One cannot stress enough (no pun intended) the importance of managing stress to avoid its impact on sleep. There are various methods of mitigating stress that we can follow. One can use relaxation techniques like meditation, deep belly breathing, and visualisation to lead your bodies into a peaceful state. This can help in calming your mind, making it more comfortable for you to sleep.
Another way of combating stress is to include proper exercises into your schedule. It helps in bringing mental focus as well as in reducing muscle tension. Try walking short distances while you are stressed. However, avoid exercising before bedtime as it might be too stimulating. It is also recommended to stick to a consistent time for sleep everyday until it becomes a habit. It helps the body to maintain its internal clock that will ensure that you sleep sooner, stay asleep longer and wake up refreshed.
It is said that our environment reflects upon our inner mental space. Declutter your room and keep it dim-lit, cool and quiet near your bed time. Avoid using electronic devices one to two hours before you sleep as the blue light transmitted through the screen can disrupt the production of melatonin. Ensure that you are using a comfortable mattress and pillows that assist the posture of your body during sleep.
Unlocking the Secrets of Better Sleep: A Psychologist’s Guide to Better Sleep Hygiene
If you do not see any improvement in your sleep even after you follow these steps, seek the help of a professional. They will help you recognise your health issues and provide you with a customised plan to cope up with stress and improve your sleep.
In a nutshell, you must keep in mind that stress is not just in the mind, it is also in the body. Stress is directly related to your sleep and understanding that is the first step to take care of your well-being. Through the management of stress and utilisation of various techniques, you can keep stress and sleep problems away from your life.
(Henna Ayoob is a highly regarded Consultant Psychologist and entrepreneur in Calicut, Kerala, specialises in psychological well-being. With a focus on sleep science, she is known for her expertise in guiding individuals toward optimal mental health. Henna is committed to fostering a healthier and more balanced lifestyle for her clients.)