What is Sleep stress? Causes, Signs, And Possible Treatments.
Sleep stress is often referred to as stress-induced insomnia. Common signs include restlessness and lack of focus. It can be treated through medical sleep aids and therapy.
Sleep is an important time for the body and mind to rest and process the day's events. In deep sleep, our body repairs itself, and our brain processes emotions and memories.
Sleep stress is often referred to as stress-induced insomnia. It is a situation where one can't get adequate sleep due to stress. It is a common issue where stress and anxiety interfere with the ability to fall or stay asleep. If we miss out on this recovery time, we may find ourselves feeling more irritated, anxious, and unable to concentrate.
In this piece, you'll understand:
How stress and anxiety may be affecting your sleep cycle
Signs that you are experiencing stress-induced insomnia
Possible treatments to help you get better sleep and reduce stress.
How many hours of sleep do we need as adults?
Experts recommend 7-9 hours of sleep a night. Adults who have less than 7 hours of sleep in a night may experience more health issues than those who do.
Among adults who slept less than 8 hours per night, 25% reported an increase in stress over the past year, whereas only 19% of those who managed at least 8 hours of sleep experienced a similar rise in stress levels.
What's the relationship between sleep and stress?
Sleep and stress share a complex, bidirectional relationship. Stress can severely disrupt our sleep patterns, while inadequate sleep can elevate our stress levels, creating a challenging cycle.
According to a survey, 48% of people aged 13-64 have reported lying awake at night due to stress. Dr. Annie Wilson, associate professor of neurology shared with Baylor College of Medicine that when we're stressed, our body releases stress hormones like cortisol. These hormones are useful in acute situations, providing us with the energy we need to respond to immediate challenges. However, when stress becomes chronic, these hormones keep our body in a heightened state of alertness, making it difficult to relax and fall asleep.
What's the relationship between sleep and anxiety?
Anxiety is the most common mental health in humans. It can be described as a heightened state of alertness that keeps the mind racing with worries, often about past events or future uncertainties. Anxiety can provoke nightmares and disturbing dreams that may reinforce fear around going to sleep. This sleep disruption can worsen anxiety. This can create a challenging cycle where anxiety leads to poor sleep, and poor sleep, in turn, increases anxiety.
Causes of Sleep Stress
1. External Stressors:
Pressure at Work: High workload, tight deadlines, and challenging projects can lead to heightened stress, affecting sleep. For example, constant demands for meeting targets may cause you persistent anxiety, making it difficult to unwind before bedtime.
Financial Instability: Economic concerns, such as job insecurity or financial troubles, can contribute to sleep stress. The fear of instability may result in restless nights as you worry about your financial future.
Interpersonal Problems: Relationship issues, conflicts with friends or family, and social stressors can disturb sleep. For instance, ongoing arguments or strained relationships may lead to emotional distress, impacting the ability to relax and sleep peacefully.
2. Health-Related Stressors:
Health Problems: Chronic illnesses, pain, or discomfort can disrupt sleep patterns. A specific example could be someone living with chronic pain conditions, leading to difficulty finding a comfortable sleeping position and consistent rest.
Inadequate Sleep Hygiene: Poor sleep habits, such as irregular bedtime routines or a lack of a comfortable sleep environment, contribute to sleep stress.
3. Lifestyle-Related Stressors:
Erratic Schedules: Inconsistent daily routines and irregular sleep patterns can increase stress. For example, shift workers may struggle to establish a stable sleep routine, leading to chronic sleep stress.
Excessive Screen Time: Overuse of electronic devices before bedtime can interfere with melatonin production. An example is prolonged exposure to screens emitting blue light, hindering the body's ability to naturally wind down for sleep.
Signs of sleep stress
Memory loss and focus problems are frequent outcomes of long-term sleep stress.
Sleep problems brought on by stress can cause daytime tiredness and decreased alertness.
Low motivation.
Fatigued yet having trouble falling or staying asleep.
Headaches, dizziness, or shaking.
Elevated blood pressure.
Muscle tension.
Gastrointestinal issues or digestive ailments.
Prolonged stress can raise arousal levels, which makes it difficult for the body and mind to unwind while you're asleep.
Restlessness.
Management and possible treatments for sleep stress:
Get less caffeine and stay away from stimulating activities right before bed to improve the quality of your sleep.
Mindful meditation to calm the mind and reduce stress before sleep.
Maintain a clean space to ease the body and mind before bed. A clean environment enhances the mood and relaxes the body for better rest.
Seek the advice of a health professional in case of use of sleep aids. Do not self-prescribe.
Avoid heavy meals, processed foods, and alcohol before bedtime.
Seek cognitive behavioral therapy (CBT) and nonmedical therapy.
We are looking to partner with organizations that provide these medical services for people living with this and other conditions, would love to partner with us? Kindly send us an email at openmindhealingpeace@gmail.com