1 in 4 Brits report stress as the main reason for losing sleep.
If this sounds like you, you may be stuck in the stress-sleep cycle. Stress has one of the biggest impacts on our sleep and can be difficult to resolve. But what is the stress-sleep cycle and how can we start to break out of it?
What is the stress-sleep cycle?
The stress-sleep cycle refers to the reciprocal relationship between stress and sleep. High levels of stress can lead to problems sleeping and poor sleep can lead to increased stress levels. Understanding the connection between sleep and stress is the first step to reducing stress levels and getting better quality sleep.
The cycle begins with our physical response to pressure, leaving us feeling stressed. This stress then causes our body to enter a state of arousal and alertness and leaves us over stimulated. Too much overstimulation can lead to hormonal imbalances and mood swings, sleep disturbances and other mental health issues.
Once the body has reached this state of arousal, it makes it harder to fall asleep and leaves us stuck in the ‘can’t switch off’ stage, leading to a sleep deficit from not getting enough sleep. This lack of sleep can then lead to us feeling stressed and start the cycle all over again
Tips for sleeping better when stressed
Only use your bed for sleeping
Scientists recommend only using your bedroom when you’re ready to sleep and not staying in bed if you can’t sleep after 30 minutes of trying. Eventually, your brain will associate your bed and room with sleeping and make it easier to get to sleep.
Schedule stress time
If you’re a worrier, scheduling your stress time can be a good way to reduce time spent worrying before bed. Allocating time earlier in the day allows you to work through your stress before bed time, allowing your brain to wind down before sleeping.
Avoid checking the clock
A watched pot never boils – watching the clock each time you wake up will only make it harder to get to sleep. If you have a digital clock, try covering it before bed to reduce the temptation to check or hide your phone on the other side of the bedroom.
Unwind before bed
The best way to reduce your stress levels is allowing yourself time to relax. Spending the 30 minutes before bed away from screens and winding down with a relaxing activity can help reduce stress levels and get your brain ready to rest.
If you’ve tried everything and are still feeling too stressed to sleep, we can help. Tonic Wellbeing offer a range of employee wellbeing services to help your team understand their stress levels and work on reducing the impact of this stress. Get in touch with our team to get started with us.
