How Stress Is Affecting Your Sleep
If someone were to ask you right now to rate your stress level, I imagine it would be moderately high.
The truth is, there is a lot to be stressed about in everyday life, and globally we are dealing with continuing developments from the COVID-19 pandemic as well as social and political uncertainties. Whenever you turn on the news you likely feel increased anxiety. You also have many roles and responsibilities to manage in your work and home life. If you are dealing with a significant life transition, such as a new job, a move to a new state, or having a baby, your stress is likely higher. But how often have you asked yourself if your stress level is affecting your sleep?
Scientists have come a long way in studying how sleep affects our health, and they are still discovering what happens to our brains and bodies during sleep. But, one thing is clear: sleep matters, especially for our mental health. When we sleep, our bodies and brains repair and recharge themselves. Getting high-quality sleep boosts our immune system and helps recharge our body to regulate our emotions It also helps improve our focus, attention boosts creativity, and retains memories. High-quality sleep is vitally important and can improve your physical and mental health in a number of ways.
When you feel stressed, it may be extremely difficult to fall asleep if your thoughts and anxieties are racing around your mind.
Many people report feeling unable to “shut down” their thoughts prior to falling asleep when they are feeling stressed. Many people also report physical symptoms of stress, including shaking or trembling, headaches, upset stomach, muscle tightness, and increased heart rate, all of which make it very difficult to relax. Even if you are able to fall asleep, stress can continue to impact the quality of sleep you are getting. You may be waking up at night, which disrupts the amount of time you spend in deeper stages of sleep, which are the stages responsible for our body and brain recovery.
When the quality of our sleep is interrupted by stress, it can lead to sleep deprivation and affect the emotional centers of our brains. Sleep deprivation can make you more irritable during the day, making it more likely that you will overreact or lash out in anger or frustration. This can put added stress on your relationships with your co-workers, your family, or your friends.
During sleep, your brain forms connections that help you process old information and remember new information. A lack of sleep can negatively affect both short-term and long-term memory. You may also have difficulty concentrating from a lack of sleep, and difficulty curbing your appetite, causing you to overeat. Over time, it’s easy to see the detrimental effects of sleep deprivation on your mental and physical health.
Stress and sleep go hand-in-hand, an over-stressed mind will keep you up at night, thus raising your stress level for the next day. It can feel overwhelming to try and end this cycle, which is why we’ve compiled a list of tips below to help you create a successful “sleep routine”. While we cannot avoid stress entirely, we shouldn’t let it prevent us from getting much-needed rest at night. A sleep routine will help you stay consistent and improve the quality of your sleep.
Tips for Creating a Successful Sleep Routine
Try to set consistent wake and sleep times.
While it may not be possible to stick to a “sleep schedule” (especially if you have kids!), trying to stick with consistent wake/sleep times can train our bodies to turn off at night when we are ready to sleep. Routines help us thrive, especially when it comes to sleep. Start by intentionally setting a time to go to bed each night and keep it consistent. Make sure it is at least 7-8 hours before you wake up to get the recommended number of hours needed for sleeping.
Stop using technology 1-2 hours before bed.
Blue light from our phones, laptops, and tablets impacts the production of melatonin, also known as “the sleep hormone.” Melatonin plays an important role in signaling our brains when it’s time to sleep, and using technology can delay this signal, thus affecting the quality of our sleep. Not to mention when you are scrolling through social media or the news, you’re likely to read stories that could raise your stress, making it that much more difficult to fall asleep.
Use your bed only for sleeping, especially if you work from home.
If you work from home and are feeling stressed, it may be tempting to bring your laptop into bed and get comfortable while answering emails. But this is not a recommended practice and it can cause your brain to create associates between your bed and work, making it difficult to leave work-related stress behind as you are trying to fall asleep at night.
Avoid Extra Stress at Night.
You have probably dealt with enough stress during the day and there is no need to pack on any more at night. This means you need to intentionally avoid stressful or traumatic news stories and stressful conversations at night. If something is bothering you, try writing it down in a journal and revisiting the issue in the morning when you have a clearer mind to discuss your feelings. Replace scrolling the news or social media with a soothing practice, such as a warm bath or a guided meditation before settling down for sleep. The key is to be consistent, the more our brains associate certain activities with winding down and sleep, the easier it will be to sleep when we need to.
Create a sleep environment that promotes rest and relaxation.
Your bedroom should feel relaxing and be a place where you can unwind. Keep it simple and de-clutter as much as you can. Lighting should be soft, bedding should be comfortable, and make sure to set the temperature how you like it. The key is to make your space comfortable and as sleep-inducing as possible.
Speak to a clinician or mental health professional if stress is impacting your sleep.
If you continue to struggle with sleep, it may be time to talk to a professional. There may be deeper issues causing your lack of sleep. As a culture, we try to avoid stress as much as possible, but talking about your stress in a healthy way with a professional can help you feel at ease and set up coping mechanisms for success. It may take time but asking for help is always a great first step.
Begin Working With An Anxiety Therapist in New York City, NY
You deserve support in learning new stress management techniques in overcoming anxiety. Learn how our team of caring therapists can support you in finally getting more restful sleep. We are happy to offer in-person and online services from our New York-based therapy practice. You can start your therapy journey by following these steps:
We’ll reach out within 48 hours and match you with an in-person or online therapist!
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Other Services offered at Rapoport Psychological Services
Our team understands there are many mental health concerns you may face during the holiday season. This is why we are happy to offer a variety of services. These include depression treatment, anxiety treatment, PTSD treatment and trauma therapy, testing services for ADHD, professional development, online therapy for moms, life transitions, and group therapy. Lastly, we offer workshops on women’s empowerment, grief, mindfulness, and stress management. Feel free to learn more by visiting our blog today!