A good night’s sleep is essential to our well-being, but stress can have a huge impact on the quality of your sleep. Sleep expert Mark Schadenberg reveals how stress affects our sleep and shares valuable insights into the relationship between stress and sleep problems.
What effects does stress have on sleep and how does it affect the quality of sleep?
Stress is a natural response that helps us be alert when we need it. Only when stress becomes chronic does your body produce too many stress hormones, such as cortisol, which can disrupt your natural sleep rhythms. ‘Stress causes your body to have trouble relaxing. Sleep requires surrender, but stress keeps you awake,” says Schadenberg. ‘This is why insomnia is one of the most common stress-related sleep problems. Stress can disrupt the natural sleep cycle, causing a person to spend less time in the deeper, more restorative stages of sleep, such as REM sleep. This can cause someone to wake up tired and restless in the morning.’ Additionally, stress can lead to more restless sleep, with people moving more, tossing and turning, or even suffering from nightmares. This also reduces the quality of sleep.
«And then there’s the stress circle. You experience stress, which makes you sleep poorly, makes you tired and not function optimally, and causes more stress. This turns the circle and the complaints only get worse.’
Why do you suffer from stress at night?
Worries and thoughts often accumulate at night because there are fewer distractions. You wake up in the middle of the night and have difficulty falling back to sleep because of racing thoughts or worries,” explains the sleep expert. ‘People become more aware of their thoughts when they try to relax. Furthermore, they often also physical factors such as discomfort, pain or health problems cause stress. And sometimes unprocessed emotions or past events emerge overnight.’
How to recognize stress-related sleep problems?
If stress is affecting your sleep, there are several signs to look out for. Here are some signs of sleep problems due to stress:
- Difficulty falling asleep – “If you notice that it’s taking you longer than usual to fall asleep, especially because you’re worried about your thoughts being filled with worries, this could indicate stress-related sleep problems,” explains Schadenberg.
- Waking up often – Waking up repeatedly in the middle of the night and having trouble falling back to sleep can be a sign of underlying stress, he says. This may also be accompanied by worries about problems or anxious thoughts.
- Restless sleep – If you notice that you move a lot at night, toss and turn, or frequently change your sleeping position, this may indicate physical tension and discomfort due to stress.
- Wake up early – Waking up (too) early, without the possibility of falling back to sleep, can be a symptom of stress. This can result in insufficient total sleep time, which can make you feel tired.
- Dreams and nightmares – Intense dreams, nightmares, or repetitive negative themes in your dreams can be indicators of emotional stress affecting your sleep.
- Tiredness during the day – If you don’t sleep well at night due to stress, you may suffer from tiredness, concentration problems and irritability during the day.
- Changes in sleep habits – Any sudden change in normal sleep habits, such as an increase in sleep duration or sleep deprivation, could be a sign that stress is playing a role.
Why is getting enough sleep so important?
It sounds crazy, but getting enough sleep can actually help regulate stress hormones like cortisol. “Getting a good night’s sleep can increase your resistance to stress,” explains Schadenberg. ‘Adequate sleep can increase your emotional resilience, making you better able to cope with stressful situations and less susceptible to negative emotions. Good sleep improves your cognitive functions, making you better able to solve problems. You can also concentrate better, which can help you deal with stressful situations more effectively.’ During sleep, the body physically repairs itself, which can help reduce tension and promote muscle recovery after stressful situations.
What if you can’t sleep due to stress?
We list the most important tips from the sleep expert:
Reduces stress
“The night is the mirror of the day, so the more stress there is during the day, the more agitated the night will be,” says Schadenberg. Recognizing and addressing sources of stress in your life can also help improve your overall sleep quality. Through mindfulness, regular exercise, setting realistic goals, and avoiding stressful situations before bed, you can reduce the impact of stress on your sleep. «My preference is walking, cycling or swimming, because extreme sports also cause stress. Many people forget this,” she adds. These are the best ways to reduce stress.
Create peace
Regular sleep habits, a tidy and quiet bedroom, and avoiding stressful activities before bed contribute to better sleep. Did you know that these things in your bedroom disturb your sleep at night? Also avoid caffeine and alcohol during late hours and adopt relaxation techniques such as meditation or breathing exercises.
Do a digital detox
Avoid electronic devices such as phones and laptops at least an hour before bed. The blue light from these screens can hinder the production of melatonin, the sleep hormone.
Stick to a sleep schedule
‘Create a sleep schedule and try to go to bed around the same time every day. Too much variety causes your internal clock to go out of rhythm,” says Schadenberg. “A consistent sleep schedule creates a stable sleep cycle, allowing you to spend more time in the deepest, most restorative stages of sleep.” It also helps you be more alert and energetic during the day, allowing you to cope better with stressful situations. Secretly we really like this predictability. So it’s best not to sleep too long on the weekend.
Eat healthy
“Chamomile tea and valerian root tea are known for their calming properties and can help reduce stress and promote relaxation before bed,” advises Schadenberg. ‘Foods such as cherries, tomatoes and walnuts naturally contain melatonin, the hormone that regulates the sleep cycle. They help promote healthy sleep.’ He also says that bananas, almonds, spinach and whole grains are rich in magnesium, which can help relax muscles and promote a good night’s sleep. And foods containing tryptophan, such as turkey, chicken, oatmeal and dairy products, promote the production of serotonin, which can help regulate sleep. Finally, foods rich in omega-3 fatty acids, such as oily fish, flax seeds and walnuts, help reduce stress and promote better quality sleep. So pay close attention to what you eat!
Try some relaxation techniques
Specific sleep techniques, such as progressive muscle tension, breathing exercises, guided meditations, and yoga, can help reduce stress-related sleep problems. “Yoga nidra is highly recommended,” says Schadenberg.
One more tip he gives is 4-7-8 breathing. Then you inhale through your nose for 4 seconds, then hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds. “This allows your body to stop worrying and focus on breathing.” More inspiration? These are the best relaxation exercises for stress.
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Imagine a relaxing and positive place. Close your eyes and focus on the details. This can help you let go of your thoughts and enter a relaxed state.
Find out any other causes
Stress can worsen several sleep disorders, including insomnia and restless legs syndrome (RLS), night terrors and sleep apnea. It is important to understand that stress is not always the only cause, but can amplify disorders. If you have other complaints, visit your doctor to see what works best for you.
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2024-01-23 18:18:03
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