Your Secret Weapon in the Fight Against Stress
We all know that stress can impact our sleep. But did you also know that a lack of sleep can make your stress worse?
That’s right. It’s a vicious cycle. When we’re stressed, elevated cortisol levels— a hormone that stimulates alertness and vigilance—lead to elevated heart rate and blood pressure. That, in turn, can disrupt our natural sleep and relaxation patterns.
The trouble is it doesn’t end there. Because sleep plays a critical role in regulating mood, restoring the body, and increasing cognitive functioning, a poor night’s sleep leaves us far less prepared to deal with the stresses and disruptions of the day that follows.
And so our tired, foggy self ends up more stressed—leading to the risk of yet another night of poor sleep ahead too.
It’s enough to stress you out just thinking about it!
Luckily, there are things you can do to disrupt this vicious cycle.
Here are the strategies we teach our patients to help promote healthy sleep:
1. Audit your sleep environment: Remove distractions, create a calming atmosphere, and regulate temperature for a comfortable sleep.
2. Be intentional about mood: Try meditating, deep breathing, or journaling to help you reset your stress levels and put whatever has been going on during the day into perspective. Intentionally expressing gratitude for what is going right in your life can also be a great way to reset your mood and perceptions.
3. Limit stimulants: Caffeine and alcohol can be tempting to reach for when we are under pressure, and yet they tend to play a disruptive role in our bodies’ sleep patterns. Try cutting back or eliminating them entirely if you are finding it hard to sleep—and pay attention to any cravings you may have for them when stressed.
4. Follow a Routine: When we have a lot to do, it can be tempting to stay up late to get it done. And yet, one of the key predictors of a restful night’s sleep is whether you follow a regular routine for going to bed and waking up. So don’t be afraid to call it a day—the work will still be there in the morning!
5. Exercise Your Body and Mind: You may not want to go for a jog right before bed, but an evening walk or other physical activities can be a great way to relieve stress and also ensure physical tiredness. Similarly, puzzles or games like sudoku or chess can also be a good way to distract yourself from excess or obsessive worries—just pay attention to not overstimulating yourself right before bed.
Of course, tips are one thing. Putting them into practice is quite another. Would you like support in establishing practical sleep strategies that are specifically designed for you?
Schedule an initial consultation with one of us here.
We’re a telehealth practice, meaning we can see you from your home, at work, or wherever else suits your needs. And we’re in-network with most insurers in North Carolina—meaning your sessions with us will likely have little or no cost to you.
So get in touch, and let’s work together toward a comprehensive plan that includes healthy, restorative sleep.
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