Sleep and stress have a difficult relationship. Not getting enough sleep can increase our stress levels, and the highest stress levels mean less sleep! It can be a difficult cycle to break and one that many people need help managing.
People who have stressful jobs or are in stressful situations often find themselves lying awake at night thinking about their day and what went wrong, as well as everything that is going to come.
We know that not getting enough sleep has detrimental effects on our bodies. It changes our mood, can make us more snappy, unable to concentrate, and more likely to make significant mistakes in our work.
What is the link between insomnia and stress?
Many people will suffer from some level of insomnia at some point in their lives. It might be a few days that have been triggered by a big life event, and other times it might just come out of nowhere.
There are also people who suffer from long-term insomnia and struggle to sleep for weeks or months. Often an increase in stress levels will increase the likelihood you will have trouble sleeping.
Stress is actually good, though; a short burst of stress is designed to help us cope mentally and physically with an issue we are having. However, when short-term stress becomes long-term or increases in severity - our bodies are not designed for that.
Stress that lasts a while is called chronic stress - and it is chronic stress that impacts our regular body functions.
Does lack of sleep affect mental health?
In short - yes. Lack of sleep has a huge impact on mental health. Since stress impacts sleep levels and mental health problems and insomnia are firmly linked, lack of sleep has a big impact.
More than half of the people who have depression report that they suffer from insomnia, and unfortunately, if those sleep issues aren't properly treated, it becomes less likely that people who are receiving therapy will respond to it in a positive way.
And this works the other way around too. When people are not sleeping properly for a number of weeks, it is more likely that they will have some level of depression, and further to this, research shows that even a history of sleeplessness may increase the chances of depression.
Lack of sleep was found to increase the amygdala's responsiveness by 60%. Anger and rage are connected to the amygdala. Aggression and bullying in youngsters have been linked to insufficient sleep. Teenage suicidal ideation has also been closely associated with sleep deprivation.
For those who have battled with addiction, lack of sleep is more likely to cause a relapse. In some areas of psychiatry, it was widely accepted that mental illnesses are to blame for disturbed sleep.
The health of people with bipolar disorder, for instance, has been proven to improve with regular sleep schedules, suggesting that it may be a two-way street.
How can you fix sleep problems?
Going from broken sleep or sleeplessness to getting a good amount of sleep can seem like an impossible feat. However, it is really important to try.
Routine
Routine is one of the most important things for getting to sleep well. Routines can help give the brain the signal to start falling asleep at a certain point each day. If you don't have a routine, then it is time to get one in place.
Tension
When you go to bed stressed, you often hold your shoulders, neck, and jaw very high and tense. Before you can completely relax, you will have to take a moment to relax about each of those things. And, let your tongue sit at the bottom of your mouth rather than pressing it against the roof of your mouth.
Going to bed tense can cause some people to grind their teeth, which can lead to a tension headache the next day. Custom night guards reduce the tension in the jaw and neck.
Devices
Watching TikTok, Youtube, and movies before bed might mean you are much more awake than you should be. Although there is a lot to be said about ASMR and the impact, it is having on people being able to relax.
Try to reduce all device usage to zero for at least an hour before bed, and switch to listening to relaxing music or reading. These things traditionally help us drift off - and they still work now.
Naps
Many people who have problems sleeping at night will have too many naps or long naps in the day to make up for it. This can lead to the body needing less sleep at night. Naps disrupt your regular sleep patterns, and you can get into the habit of napping in the daytime and skipping those much-needed nighttime sleeps.
Write
If you have a lot on your mind, it is a good idea to start writing down everything that you have in your mind that you are thinking about. Even the act of writing the problems down can mean that your brain is relieved of the issue.
Comfort
Before you hop into bed, make sure that it is completely comfortable. A tidy room and a cozy bed are a good idea. But your room should not be too warm; having the window open with a little bit of a cool fan to keep the room cool but not cold is ideal.
Often layers of blankets are better for keeping a good level of warmth and can be added to or removed easier for a cozy temperature. Wearing loose, breathable clothing can make sure you are warm enough but not too warm.
Tea
Having a warm drink before bed can make a significant difference in how relaxed you are. Camomile tea, lavender tea, jasmine, or honey tea can all offer a very relaxing end to your day. The warm drink and the relaxing properties of the tea can help you drift off to get a good night's sleep.
Check out this to get more tips: How Stress and Anxiety Affect Your Health: And How to Overcome It With The Right Habits.
