Stress is inevitable. Whether you are hyped up about an upcoming project at work or dealing with a personal issue, stress can affect us all. Unfortunately, it often leads to disrupted or poor-quality sleep. The connection between stress and sleep is cyclical. When we are stressed, our sleep suffers; when we do not get enough restful sleep, our stress levels increase. This often creates a vicious cycle that can be tough to break.
Fortunately, there are several ways to manage your stress while improving your sleep to break the vicious cycle and improve your overall quality of life. At Collective Counseling, our therapists can educate you on the importance of sleep for stress–and vice versa! Let’s take a closer look at how each one impacts the other and consider a few strategies to improve both stress and sleep!
How are stress and sleep interconnected?
To fully understand how to break the cycle, individuals must understand how stress and sleep are interconnected. When we experience higher levels of stress, our bodies start to release hormones like cortisol and adrenaline that keep us alert and wired. This response was helpful in prehistoric times when humans needed to be on high alert for potential dangers. However, in today’s hectic and busy world, this fight-or-flight response can often be triggered unnecessarily, leading to chronic stress levels.
When our bodies are consistently in this heightened state due to stress, it becomes much more challenging to not only fall asleep but even stay asleep throughout the night. On the other hand, not getting enough quality sleep can also increase our stress levels by making us feel irritable, anxious, and unable to function at our best.
What are some tips and recommendations to improve sleep quality and, in turn, lower stress levels?
Below are just a few strategies you can try and employ to improve your quality of sleep and see the many benefits it provides:
- Create a bedtime routine. Establishing a consistent bedtime routine is the best way to start improving your sleep. This includes activities like reading, listening to calming music, or practicing gentle stretching exercises.
- Limit screen time before bed. The blue light from electronic devices can suppress the production of melatonin, a naturally produced hormone that helps us fall asleep. Avoid using electronics at least one hour before bedtime for better quality rest.
- Practice relaxation techniques. Techniques including deep breathing, meditation, and even progressive muscle relaxation can reduce stress levels and promote better sleep. Consider incorporating these practices into your daily schedule or using them when you feel stressed before bed.
- Engage in regular physical activity. Regular exercise has been clinically proven time and time again to improve sleep quality and help reduce stress levels. However, avoid exercising too close to bedtime, as it increases alertness and might make it more challenging to fall asleep.
- Consider therapy or counseling. If stress and sleep issues significantly impact your daily life, seeking professional help from one of our therapists at Collective Counseling can provide valuable support and guidance in breaking the cycle and improving both aspects of your well-being.
Find out more about creating clear sleep strategies and stress management solutions
There has always been a clear connection between stress and sleep, but by implementing healthy habits and seeking appropriate support when needed, you can break the cycle and improve your overall quality of rest. Remember to prioritize self-care and take the first steps toward managing stress for better sleep! Contact Collective Counseling Solutions today to find a therapist to help you on your journey to a more restful sleep.