Getting enough sleep isn’t always easy. Have you ever been so exhausted that you couldn’t even sleep? That’s the effect stress can have on your sleep. Of course, you want to avoid that kind of vicious cycle at all costs. In this blog, we’ll tell you all about the effect stress has on your sleep and how you can stop stress from keeping you awake.
Psst... looking for more sleep tips? Check out our best sleep tips for a better night’s sleep!
What is healthy sleep and how much sleep do you need?
Before we look at the effect of stress on your sleep, let’s take a critical look at your sleep habits. On average, an adult falls asleep within 30 minutes. Whether or not you manage this naturally depends on all kinds of factors. Think about light, food, how much rest you get during the day, how many cups of coffee you’ve had, you name it! The list of things that affect your sleep is huge.
If it sometimes takes you a little longer than 30 minutes to fall asleep, this doesn’t necessarily mean you have a sleep problem. We generally only talk about sleep problems if you regularly don’t get enough sleep. But what counts as too little? Good question! It’s often said that an adult needs 7 to 8 hours of sleep per night.
Although this is true on average, it doesn’t mean it’s true for you. The number of hours of sleep you actually need is determined by biology. You may need an hour more or less of sleep. The only way to find out is to track your hours of sleep and test when you feel most rested. You can do this by filling in a sleep diary.
How stress affects your sleep
Remember the example from the introduction? Being so tired you can’t even sleep? If you’ve ever experienced this, you probably know it can make you feel extremely on edge. Why can’t I fall asleep!? This worrying often makes you feel even more stressed. It’s the beginning of a vicious cycle.
So why does stress have such a “stressful” effect on your sleep? Stress isn’t just a feeling. It’s caused by a hormone in our bodies: cortisol. Cortisol makes us feel anxious and on edge. Why? Doesn’t sound like a positive effect, does it? But it is, or at least it used to be. And the choice of the word “on edge” is no coincidence...
A test, job interview, or important presentation. The stress we experience is usually no longer life-threatening. But our ancestors' stress certainly was. A few thousand years ago, our ancestors were literally hunted by predators. The hormone cortisol temporarily increases the amount of sugar in our blood, giving us extra energy and enabling a faster fight-or-flight response.
This extra “shot” of sugar keeps you awake and alert, which of course isn't conducive to sleep.
The effects of a poor night's sleep
Regularly sleeping poorly due to stress or other reasons can have many unpleasant consequences. These can be divided into short- and long-term effects.
Short-term effects of sleep deprivation
- Fatigue
- Lack of energy
- Irritability
- Reduced ability to concentrate
- Headaches
Effects of chronic sleep deprivation
- Memory and concentration problems
- Lack of energy
- Mood swings
- Impaired speech
- Slower reaction times
- Headaches
- Weakened immune system
- High blood pressure
- Depression
- Skin aging
- Higher risk of cardiovascular disease
- Increased risk of diabetes
If stress often keeps you from sleeping, we especially want to help you avoid burnout. According to research, sleep deprivation causes a huge increase in burnout. This is especially true when stress also makes it difficult to sleep. Hopefully, these 5 tips will help you reduce your stress.
5 tips to reduce your stress
These tips can help you manage your stress levels.
1. Make sure you get enough rest
We've said it before, but it's still important. Make sure you get enough rest during the day. This helps you process stimuli in a healthy way and prevents stress from building up throughout the day. Going for a short walk, having a quick chat with colleagues by the coffee machine, or taking a moment for yourself can do more for you than you might think at first glance.
2. Try to stick to a regular routine
A good night's sleep can make a big difference to your stress levels. And a good night's sleep starts with a regular routine. By going to bed and getting up at around the same time each day, you help your body know when it's bedtime. Your body will start producing the hormone melatonin shortly before you fall asleep, helping you fall asleep faster. In addition, having a routine almost always gives you more peace of mind.
3. Watch your diet
What you eat has a considerable influence on how stress develops in your body. Sugar and caffeine cause you to produce more cortisol. But your salt intake also affects your stress levels. So try to follow a healthy, balanced diet. This gives your body the nutrients it needs to keep functioning normally.
4. Try a weighted blanket
A weighted blanket is the perfect tool for reducing stress. A weighted blanket is a blanket that has been deliberately weighted. This added weight provides deep pressure stimulation. The extra weight of the blanket applies pressure to certain points on your body, helping you relax.
When you lie under a weighted blanket, it reduces production of the stress hormone cortisol and helps your body produce more of the sleep hormone melatonin. This also helps you sleep better. Do you find that stress and sensory overload often go hand in hand, for example with ADHD? Also read weighted blanket for ADHD.
Would you like to learn more about weighted blankets? Read what is a weighted blanket?
5. Do something easy
Stress is common when you have a busy job, deadlines or a difficult presentation; things that take up a lot of our mental capacity. In this case, small tasks can have an almost therapeutic effect. Do a little housework, such as cooking or cleaning. Completing tasks gives us the feeling that we have spent our day productively, which reduces stress.
About Ella Sleeps
Since 2018, Ella Sleeps has been developing sustainable products to improve physical well-being. Through our ongoing product development, we offer our customers comfortable seating and lying solutions at competitive prices. Would you like to enjoy better posture? Take a look at our range.
Frequently Asked Questions (FAQ)
Why does stress affect my sleep?
Stress raises the cortisol level in your body, keeping you alert and restless. This interferes with the production of melatonin, the sleep hormone, making it harder to fall asleep or causing restless sleep.
What are the effects of sleep deprivation caused by stress?
Sleep deprivation caused by stress can lead to irritability, difficulty concentrating, headaches, a weakened immune system and, in the long term, an increased risk of burnout, depression and heart problems.
How can I tell if stress is affecting my sleep?
Typical signs include difficulty falling asleep, waking up frequently during the night, feeling restless in bed, worrying, or waking up tired despite getting enough hours of sleep.
What can I do to reduce stress before bed?
Maintain a regular sleep schedule, limit caffeine and sugar, take enough breaks during the day, and try relaxation techniques or tools such as a weighted blanket to calm your nervous system.
Does a weighted blanket help with stress-related sleep problems?
Yes, a weighted blanket stimulates deep pressure on the body, which promotes melatonin production and reduces the stress hormone cortisol. This helps you fall asleep faster and sleep more deeply.