stress and sleep: how to cope

For stress awareness month, let’s dive into how stress impacts your sleep while finding ways to tackle it effectively. Stress can affect both your body and mind, often disrupting your sleep and impacting your overall wellbeing. Today, we’re going to explore the effects of stress on your body, how it interferes with sleep, and identify practical solutions for achieving a restful night’s sleep while managing your stress.  

The effects of stress on the body

Stress manifests in many ways, both physically and mentally, often signalling your body’s need for rest. You might experience muscle aches and pains, neck stiffness, and headaches when stressed. These symptoms, alongside the brain on overdrive, can significantly impact your sleep, making it harder to drift into dreamland. And this disruption of your sleep pattern caused by stress hormones like cortisol can even lead to insomnia and restless nights. Do you think you may be stressed? Below are common indicators that you are. Common physical signs of stress include: 

• Muscle aches and pains 

• Neck stiffness 

• Headaches 

• Fatigue 

• Upset stomach 

Common mental signs of stress include: 

• Anxiety 

• Irritability 

• Difficulty concentrating 

• Restlessness 

• Feeling overwhelmed 

Understanding these symptoms is the first step in addressing the impact of stress on your sleep. By recognising how your body and mind respond to stress, you can start taking steps to destress and improve your sleep quality.

How Stress Affects Sleep

Stress can make it difficult for you to fall asleep and stay asleep. How? The stress hormone, cortisol, increases your alertness, making it difficult to wind down at night. This creates a vicious cycle where stress leads to poor sleep, and poor sleep exacerbates stress. Around a third of people in the UK have trouble sleeping, so if stress is keeping you up at night, you’re not alone. You might find yourself tossing and turning, unable to quiet your mind at night. Stress from various aspects of life, such as the common money worries and work pressure, can significantly affect your sleep quality. In fact, 25% of adults in the UK blame money worries, while 37% say work reduces the amount of control they feel over their sleep. Understanding the relationship between stress and sleep is crucial; it's not just about getting enough sleep but ensuring your sleep is restful and restorative. If stress keeps you awake, it’s important to address both the stress and your bedtime routine to break the cycle. By taking steps to lower stress and improve sleep, you can create a positive feedback loop that enhances your overall wellbeing.

Lower Stress for Better Sleep

Improving your sleep can help lower stress, and lowering stress can improve sleep. But how do you do that if you’re stuck in a vicious cycle where stress keeps you awake, and insomnia makes you stressed?  Here are some practical tips to help you achieve a more restful night’s sleep.

Creating a Relaxing Sleep Environment

Creating a calming sleep environment is essential for reducing stress and improving sleep. A supportive mattress, for instance, eases muscle tension, while the right pillow ensures proper alignment. What’s more, adding a weighted blanket can enhance your relaxation by providing gentle pressure that reduces anxiety. Another top tip would be to ensure your bedroom is dark enough and at a comfortable temperature to create the perfect sleep space. 

Bedtime Meditation

Incorporating meditation techniques into your bedtime routine can significantly improve your sleep quality and reduce stress. Try guided sleep apps to calm your mind or progressive muscle relaxation to release tension. Breathing exercises, like the 4-7-8 method, can also help you relax and prepare for quality sleep. 

Reducing Screen Time Before Bed

Reducing your screen time before bed is another effective way to combat stress-related sleep issues. If you didn’t know, the blue light from screens can interfere with your melatonin production, the sleep hormone. You should aim to put down your mobile phone and other devices at least an hour before bedtime to improve your sleep quality. 

Relaxing Activities

An hour or two before you go to bed, try engaging in activities that promote relaxation, such as reading a book or listening to calming music. These will signal to your body that it’s time to wind down. Gentle exercise, like stretching or yoga, can be particularly beneficial as it helps reduce tension without overstimulating your body.  

Don’t forget, regular exercise helps improve sleep quality, but it's important to avoid anything too energetic in the 90 minutes before bedtime as it can make it harder to fall asleep. 

Sleep-Friendly Diet 

What you eat can also significantly impact your sleep quality. To improve your night time routine, consider making your diet sleep friendly. Start your day with a fibre-filled breakfast, enjoy a filling lunch and aim for a good balance between carbs and protein for dinner. 

We recommend that you avoid eating large meals close to bedtime, and ditch the bedtime caffeine, alcohol or nicotine as these act as stimulants that’ll leave you feeling alert. The general rule of thumb is to avoid stimulants 1 to 2 hours before bed.  

Managing stress is essential for improving your sleep quality. By understanding how stress affects your body and sleep, and implementing the strategies discussed, you can achieve a more restful night’s sleep. 

Still struggling to fall asleep? Read our blog for tips to beat insomnia.