Words by Kathryn Pinkham, insomnia specialist and founder of The Insomnia Clinic
As we approach National Stress Awareness Day on November 2nd, it’s essential to reflect on the intricate relationship between sleep and stress. For many, stress and sleeplessness come hand in hand, and both impact our overall physical and mental health.
Stress is a normal part of life, but so often our sleep is the first thing to be impacted. This leaves us stuck in a cycle where the more stress we have, the worse we sleep — and that causes us further anxiety.
Understanding how these two factors interact can empower us to find effective strategies for improving our sleep and managing stress.
Can stress cause poor sleep?
Absolutely. Stress triggers the body’s ‘fight or flight’ response, leading to the release of hormones such as cortisol and adrenaline. These hormones are designed to keep us safe in the face of threat, so they work by increasing heart rate and promoting alertness — exactly what you don’t need when trying to sleep.
Common stressors such as work deadlines, personal challenges or major life changes can lead to racing thoughts and heightened anxiety, making it hard to fall asleep or stay asleep.
Can insomnia cause stress?
The relationship works both ways. Lack of sleep can exacerbate stress levels. When you don’t get enough restorative sleep, your ability to cope with stressors diminishes. You may find yourself feeling more irritable, anxious, and overwhelmed, which leads to more pressure on sleep and further sleeplessness. This cycle can create a downward spiral that affects both mental and physical health.
7 steps to manage stress and improve sleep
Step 1: Set a worry time
When we are stressed and busy, we don’t make time to process how we feel. So, if you have something on your mind you might ruminate on it all day, or try to push it away. Then at 3 am, you find yourself awake with a racing mind.
Instead, get into the habit of writing things down. This is a therapeutic way to tell your mind that you are listening. Try not to judge and whatever comes to mind, write it down. When you see things written out in black and white, it can help you to decide what you are worried about — and often you can get a different perspective or see that you don’t have as many worries as you thought. Do this every day for a set 15-minute period.
Step 2: Acknowledge your thoughts
Once you’ve written a list of things that are on your mind, you can start to separate them. Split your paper into 2 columns: one for a ‘real’ problem and one for ‘hypothetical’. The real problems are things you have some level of control over. For example, ‘I have lost my job’ or ‘I am ill’. Make a plan — what can you do? When can you do it and how? If these thoughts pop up at night-time you can reassure yourself that you have a plan, which will make it easier to let them go.
Now for the hypothetical thoughts — these can feel just as daunting and anxiety-provoking as if they were actually happening, but it’s important to teach your body that these are not life-threatening situations, they’re just thoughts. Hypothetical thoughts usually start with ‘what if’. Notice these thoughts and acknowledge that you are allowed to worry about them but that they are out of your control.
Step 3: Set a bedtime window
When you’re feeling tired and stresse,d it’s tempting to go to bed early. While it’s often advised to go to bed at the same time each night, if that schedule leads to hours of tossing and turning, it might not be right for you. Instead, focus on quality, not just quantity. The quickest way to enhance sleep quality is to spend less time in bed. By going to bed a bit later and setting your alarm a little earlier, you can help consolidate sleep, reduce the time you’re awake in bed, and encourage your body to feel more tired at bedtime.
Step 4: Create a bedtime routine
Now that you have managed your worries and are spending less time in bed, you can create a bedtime routine that works for you. This doesn’t need to be lengthy or involve candles, baths or new beds, but rather just one you relate to sleep. For example, simply cleaning your teeth, putting nightclothes on and reading a book for 10 minutes can be a perfect ‘cue’ for sleep. If you have a long routine which leads to being more awake, this will increase your stress levels before bed.
Step 5: Practice mindfulness and relaxation techniques
Incorporating mindfulness practices such as deep breathing, progressive muscle relaxation, or guided imagery can help calm the mind and body. These techniques can be particularly effective in reducing anxiety and promoting relaxation, but be aware of not spending too long in bed ‘trying’ to relax as this will have the opposite effect. Instead, spend time during the day grounding yourself in the moment by noticing all of your senses and staying mindful.
Step 6: Exercise regularly
Physical activity can help reduce stress and improve sleep quality, so it’s a win-win!
Step 7: Limit caffeine and alcohol
No surprises here — both substances can disrupt sleep patterns, and they also increase our anxiety. Try to reduce your intake, especially in the hours leading up to bedtime.
Are you a David Lloyd Clubs member? We know how important good sleep is to fitness and mental health, and so we’ve partnered with Kathryn at The Insomnia Clinic to give you an exclusive members-only offer on the Sleep Well and Live Better course. Simply head to the Benefits section of the David Lloyd Clubs app to find out more.
Find a club
