Stress and sleep are linked with each other: lack of sleep can increase stress level and stress affect sleep quality and duration. The questions are: How and why?
The science behind stress
Everyone seems to avoid stress at all costs. However, the original reason why humans and animals evolve stress is that it allows them to deal with important or dangerous situations. It can motivate you to work harder and focus more. So, a slight to a normal level of stress is actually beneficial for the body and mind!
Stress releases cortisol and adrenaline, hormones that raise the heart rate to circulate blood more, preparing the body to take immediate action if necessary. However, with long-term stress, blood pressure continuously raises, muscles continuously tense, causes more inflammation in the body and finally leads to suppressed immune systems.
How stress keeps you awake at night
Increased adrenaline levels and heart rate can cause a feeling of restlessness even though your body already feels tired. When experiencing stress, your body thinks it’s in a state of danger and you shouldn’t be sleeping! You might be able to catch a quick sleep but you might wake up frequently at night.
How to reduce stress and sleep better
Identify the cause
The first step in getting a handle on stress is to figure out what’s causing it and try to solve it as soon as possible.
Increase your exposure to daylight
Several studies have shown that exposure to sunlight helps people sleep better by helping calibrate the circadian rhythm.
Learn to relax
Practice things like yoga, meditation, or deep breathing. They are proven ways to relax your body and quiet your mind; they can easily transition you into sleep.
Seeking social support
It can be helpful to spend time with family and friends; sharing your problems with people who care for you.
Exercise
When stress affects the brain, the rest of the body feels the impact as well. So, it stands to reason that if your body feels better, so does your mind.
Eat a healthy diet
This includes reducing alcohol and caffeine intake during the day. According to a study, those can actually increase stress levels.
Seek professional help
If you’ve tried all of the above and nothing seems to work, you might need the help of a sleep specialist.
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Reference
Kim, E. J., & Dimsdale, J. E. (2007). The effect of psychosocial stress on sleep: a review of polysomnographic evidence. Behavioral sleep medicine, 5(4), 256–278. https://doi.org/10.1080/15402000701557383