5 steps to sleep soundly, even when you're stressed
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Loading... - Deladem Allotey
- 17 Aug 2022
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Stress - managed, well, can be a catalyst for action. In fact, the term for this stress is clinically named “eustress”, and it encourages us to take action. However, when stress becomes excessive, chronic or overwhelming, it results in distress - which results in insomnia, anxiety and depression.
With respect to our sleep, when we have high levels of stress, hormonally, we have high levels of a stimulating hormone called cortisol - which reduces sleep depth, increases night time wakings, and in particular, increases the likelihood of waking at 3am. And, unfortunately, with overinflated levels of cortisol - read: high stress - when you do awaken from your slumber, your mind is typically racing at 1,000 miles an hour, you’re probably sweating, and will find it extremely difficult to return to sleep.
Sound familiar?
If it does - know - I am here for you, and have some simple solutions which will help you get that sleep you need - even when stressed.
Step 1: Get support
Stress isn’t something you should just manage on your own - rather, there are therapists, counsellors and alternative healers who can help you. And, after my own experience overcoming anorexia, anxiety and depression, I know the way out is to get support. Don’t expect yourself to solve your problems with the same thinking that created them - it doesn’t work like that. Be humble enough to know others will have insights and wisdom you do not, and in times of stress, reach out.
Step 2: Reduce blue light - especially in the evening
Sounds strange, especially considering we are talking about managing psychological stress - right? Sort of. When you understand sleep science though, it makes perfect sense. See, the body does not distinguish between what calms it down - whether it comes via physiology or psychology. Think about it - when you have a coffee (a physical stimulant), you mentally feel more alert. Reducing blue light has the opposite effect - as it typically stimulates the production of cortisol, by minimising it, we naturally feel more relaxed.
This is of particular importance in the evening, and can reduce that ‘wired but tired’ feeling. Although differentchronotypes typically need to wear blue light blocking glasses for different lengths of time, when stressed, I advise a blanket rule of - minimum - three hours prior to bed. Read More...
