What role does sleep play in stress management?

I consider sleep as a dynamic partnership between body and mind. It's a nightly symphony where your brain orchestrates the release of hormones like cortisol, adrenaline, and melatonin, each playing a unique instrument to regulate emotions, memory, learning, creativity, and immune function. However, stress can disrupt this harmony, acting like a disruptive note in the composition. When stress takes center stage, your sleep quality falters—trouble falling or staying asleep, vivid nightmares, and restless legs join the performance. This dissonance creates a feedback loop: poor sleep heightens stress, and heightened stress impairs sleep. Breaking this cycle becomes the challenge, restoring the symphony of rejuvenating sleep and balanced stress.

Sleep is an inevitable aspect of human life, with recommendations of 7 to 8 hours per day contributing to optimal mental and physical health. Sustaining a consistent sleep pattern is crucial for a long and healthy life. Additionally, catnaps offer a rejuvenating break, providing strength to better navigate life's daily stresses.

Stress significantly impacts sleep by activating the sympathetic nervous system. This activation causes a heightened state of alertness, restlessness, and anxiety, making it challenging to achieve a relaxed state that makes falling asleep quite difficult. Additionally, stress disrupts the typical sleep-wake cycle, leading to insomnia or a sense of disorientation similar to jet lag.

Tips I teach in my Stress Less, Sleep More workshop: - Keep it cold - Make your bed a no phone zone (if you check it in bed first thing in the morning, it can cause your brain to have anticipatory anxiety and impact your sleep in the later half of the night!) - If you have trouble falling back to sleep (including after a wake up), keep a pen and paper by your bedside to do a brain dump - Practice Non Sleep Deep Rest (like yoga nidra) to help your body feel like it has recovered lost sleep and reduce insomnia

The 3-2-1 framework for what NOT to do: - 3 hours before bed, no more food - 2 hours before bed, no more work - 1 hour before bed, no more screens When "no more work and screens" is not possible, do at least one non-screen activity to cue your brain that it's time for sleep. For me: - Around 5 - 10mins to journal or meditate - Another 5 - 10mins to brush my teeth and do my skincare If possible, also leave your phone on Do Not Disturb or Airplane Mode to block notifications and vibrations :)

Two things - among many others - that I recommend my clients to do when they have stress-related sleep problems are, 1) To consider a technology detox before bedtime. This means, reducing exposure to screens, as the blue light emitted can interfere with melatonin production. Dimming screens or using blue light filters are quite helpful. 2) To use breathing exercises, yoga nidra or guided sleep meditations for relaxation and an easier transitioning to sleep.

No screens before the bed and after wake up. Normally I recommend my clients to don't see mobile phone until 4 hours after you wake up. Blue light really gives them more stress.

To enhance your ability to cope with stress throughout the day, consider integrating additional strategies. Embrace the power of laughter, as humor has a proven stress-relieving effect by triggering the release of endorphins, the body's natural mood lifters. Take short breaks during the day to stretch or take a brisk walk, promoting physical activity that helps alleviate tension and refresh your mind. Journaling can serve as a therapeutic outlet, allowing you to express and reflect on your thoughts and emotions, providing a sense of clarity and control. Also, immerse yourself in nature, even if it's just a brief moment outdoors.

When "thinking positive" doesn't work, give yourself permission to rant. Negative emotions are normal. *Compartmentalizing* negative emotions is unhealthy. My favorite way? Let everything out on paper: - Curse and swear about the situation - Rant about the “could haves” and “should haves” Stop writing the moment you feel like you’ve run out of things to say. Don’t read what you just wrote. Instead, step back from your journal: ??♀? Wash your face ?? Drink some water ?? Burn the pages (optional) ?? Think about how to move forward, using prompts or brain dumping

When stress starts taking a toll on your sleep and health, it's essential to recognize when professional help might be needed. If you've been struggling with persistent sleep issues, overwhelming stress, or physical symptoms like headaches or feeling very sad, it's a sign to reach out to a doctor, therapist, or counselor. These professionals can figure out any underlying issues and provide support, whether through medication, therapy, or counseling. Getting help early can make a big difference in improving your sleep and managing stress.

Sleep is fundamental for optimal body functioning. The response to stress may vary. The extent by which cortisol (known as the stress hormone), is released into our body under external pressures & experiences makes the difference between eu-stress & di-stress or bad stress. Over long periods of time, unregulated stress can lead to burnout and health issues. Eu-stress on the other hand is good as it is related to responses to positive experiences, increasing focus and motivation. Irregular sleeping patterns may stem from various underlying issues. It is important to identify triggers, understand patterns, and create effective wellbeing habits to harmonise the stress-emotional response. Reaching out for support is as critical.