The Stress-Sleep Connection
Stress and Insomnia
It can sometimes seem impossible to avoid stress in the modern world. Whether it’s increased responsibilities at work, moving, strained relationships, or unexpected expenses, life can start to feel like one giant game of whack-a-mole. As if the stress itself weren’t enough, for some people, a major stressor can lead to a worsening of insomnia or even the start of sleep troubles they never had before. So, what is the relationship between stress and sleep and what can you do if your stressful days start affecting your (previously) restful nights?
The Stress-Insomnia Connection
When the body’s stress response is being triggered over and over again, it causes higher levels of the stress hormone, cortisol, in the body. In a healthy sleep-wake cycle, cortisol increases in the morning to help wake us up and then slowly goes down over the rest of the day, reaching its lowest level at bedtime. The drop in cortisol at night is what causes us to get tired and be able to fall asleep. With chronic stress, cortisol can stay high throughout the day and even at night, which can make it harder to fall or stay asleep. Lack of sleep creates more stress, causing the body to release more cortisol and it can become a vicious cycle. The good news is, there are ways to manage stress that can improve both your sleep and your mental wellbeing!
Stress Management Techniques:
Deep breathing
Deep breathing stimulates the parasympathetic or “rest and digest” part of the nervous system. It can trick your mind into thinking it is relaxed even when you are mentally feeling stressed! Taking deep breaths can increase oxygen intake and decrease cortisol, which also help promote a sense of calmness.
Some techniques you can try include:
4 square breathing - inhale, hold, exhale, hold for 4 seconds each; repeat 5-10 times
Pursed lip breathing - inhale slowly through your nose for 2-4 counts. Purse your lips like you would to whistle and exhale slowly blowing air through your pursed lips for a count of 4-6
Diaphragmatic aka belly breathing - lie on your back with your knees bent and feet flat on the ground. Place one hand on the chest and the other on your belly. Inhale deeply through your nose focusing on your belly rising first rather than your chest. Exhale slowly through the mouth
Meditation
Think of meditation as a way to train your mind so you are prepared to handle stressors that come up outside of meditation more mindfully and productively. The goal of meditation is not to not have any thoughts; it is to learn to recognize when thoughts come up and create distance between your mind and the thoughts/feelings. Practicing this over time helps you be able to take a pause before responding to stressors throughout your day. This pause can prevent you from going straight into fight or flight mode and give you a chance to decide rather than react.
Yoga/Tai Chi
Yoga is a great way to slow down and connect with your body. Studies have shown that practicing yoga regularly can lead to decreased cortisol levels and better stress management. Physical activity releases endorphins and can improve your mental wellbeing despite external stressors.
Grounding
If you’ve ever taken a walk outside barefoot, you have practiced grounding! You can also do this by sitting outside with your bare feet on the ground. You can practice your deep breathing techniques while doing this for extra stress relief. Grounding is a great way to step away from the everyday and take a moment for yourself. It shifts your mind away from stress and anxiety and into the present moment and can give you a sense of control when things feel overwhelming.
If these techniques aren’t helping or you’re having a hard time coping with the stress in your life, it may be time to get some additional support. Reach out to your naturopath!
We provide individualized care and a variety of tools that can help you feel like yourself again and get you back on track. No matter what you have gone through or are currently facing, healing is possible.
Interested in discovering your health journey with Dr. Linna Goelz?
Call 480.361.3844
