Sleep is an essential part of our daily routine, and it is necessary for maintaining our physical and mental health. However, many people struggle with sleep disturbances such as insomnia or difficulty staying asleep. Stress and anxiety are two significant factors that can contribute to sleep disturbances.
Stress is a natural response to challenging situations such as work deadlines, financial troubles, or relationship problems. While some stress can be beneficial in motivating us to take action, chronic stress can lead to physical and mental health issues including sleep disturbances. When we experience stress, our body releases cortisol which is a hormone that triggers the "fight or flight" response. This response primes us to take immediate action in case of a threat, making it difficult to fall asleep or stay asleep, leading to insomnia.
Anxiety is another condition that can contribute to sleep disturbance. People with anxiety may experience excessive worry or fear about everyday situations. This worry can make it challenging to relax and fall asleep. Additionally, anxiety can cause physical symptoms, such as a racing heartbeat or sweating, which can also interfere with sleep. Anxiety can affect people in the day or the night. Feeling anxious is a normal feeling, but it can become overwhelming and stop people from completing day-to-day activities such as sleep.
Both stress and anxiety can also lead to sleep disturbances because we experience racing thoughts. When we are stressed or anxious, our minds can become overactive, making it difficult to quieten our thoughts and get a good quality sleep. When we experience anxious thoughts or a racing mind, we are often preoccupied with worries and intense negative emotions. This mental arousal makes it challenging to relax and transition into a restful sleep, and it can cause us to have frequent night time awakenings leading to fragmented sleep. This leads to a decrease in overall sleep duration and quality, leaving us feeling tired and groggy when we wake up.
Short term stress and anxiety affect all individuals. To begin with we may have sleep disturbances and racing thoughts to try to solve the original stressor, but over time this can become chronic when those racing thoughts begin to revolve around your sleep and lack of sleep.
To manage sleep disturbances caused by stress and anxiety, it can help to practice relaxation techniques, such as deep breathing or meditation. These techniques can help calm the mind and reduce physical tension in the body. Exercise during the daytime can also be a helpful way to reduce stress and anxiety while promoting better sleep. Physical activity releases endorphins, which can improve mood and promote relaxation. Additionally, creating a relaxing bedtime routine can signal to the body that it is time to rest before going to sleep.
It is also essential to create an environment that promotes good sleep hygiene. This includes keeping electronics out of the bedroom, maintaining a comfortable room temperature, and using comfortable bedding and pillows. Avoiding caffeine and alcohol before bedtime can also be helpful in promoting better sleep.
Addressing stress and anxiety is crucial for improving sleep quality and quantity. Managing stress through relaxation techniques, stress reduction strategies, and seeking support from therapists can help alleviate the negative impact on sleep. Additionally, practicing good sleep hygiene, creating a calming bedtime routine, and implementing stress management techniques before bed can promote better sleep and reduce the effects of stress and anxiety on sleep.
If you find that your sleep disturbances are not going away, even once the original stressor has resolved, you may be beginning to enter a cycle of chronic insomnia and it's important to reach out to a healthcare professional or sleep therapist to help you challenge those negative thought cycles and encourage restful sleep instead.