Sleep and Stress

Published: 09 Jul 2024

A topic that’s all too familiar for many of us is stress and its impact on our sleep. Stress can be a major barrier to a good night’s sleep, and in turn, poor sleep can elevate your stress levels. It’s a vicious cycle, but the good news is there are ways to break it.

The Cycle of Stress and Poor Sleep

Stress and sleep are intricately linked. When you’re stressed, your body produces hormones like cortisol, which prepares you for a ‘fight or flight’ response. This response is crucial in dangerous situations.  It heightens our senses, increases blood pressure and heart rate.  All these things can be problematic when it comes time to fall asleep and stay asleep.  The result will be a restless night and a groggy morning. This lack of sleep can then increase your stress levels, creating a challenging cycle to break.

Starting with Sleep Hygiene

A great starting point for improving your sleep is good sleep hygiene. Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Check out this blog where we discuss various environmental and daily routine changes that can improve overall sleep quality.

Here are some key sleep hygiene tips:

  1. Keep a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
  2. Create a Relaxing Bedtime Routine: Develop a calming pre-sleep routine, such as reading a book, taking a warm bath, or practicing relaxation exercises.
  3. Optimize Your Sleep Environment: Ensure your bedroom is cool, quiet, and dark. Consider using earplugs, an eye mask, or a white noise machine if necessary.
  4. Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bed.
  5. Be Mindful of Your Diet: Avoid heavy or large meals, caffeine, and alcohol close to bedtime.

The Role of Cortisol and Relaxation Techniques

As mentioned earlier, stress activates your body’s ‘fight or flight’ response, releasing cortisol. To help reduce the effects of cortisol, try deep breathing exercises like box breathing. Here’s how to do it:

  • Inhale: Breathe in deeply for five seconds.
  • Hold: Hold your breath for five seconds.
  • Exhale: Slowly breathe out for five seconds.
  • Hold: Hold your breath again for five seconds.

Repeat this cycle for three to five minutes before bed. Box breathing can help calm your mind and prepare your body for sleep.

Combining this breathing exercise with a simple form of meditation can be even more effective. One technique is to run a mental commentary on what you are doing. For example, “I am breathing in… I am holding my breath… I am breathing out…” This approach helps slow your brain down and gives you one thing to focus on. If other thoughts pop into your head, simply acknowledge them and return to your breathing.

The Importance of Regular Exercise

Regular exercise is also proven to reduce stress. Physical activity helps lower cortisol levels, boost endorphins, and improve overall mood. You don’t need to complicate your exercise routine. Start with a 20-30 minute walk each day. Walking not only helps reduce stress but also improves cardiovascular health and enhances your overall well-being.

However, it’s important to time your exercise appropriately. Try to avoid vigorous exercise close to bedtime as it could energize you too much and make it harder to fall asleep. Instead, opt for moderate-intensity activities earlier in the day or early evening.

Seeking Professional Help

If you’ve implemented these strategies and still find yourself struggling with sleep, it may be time to seek professional help. Working with a mental health expert can provide you with additional tools and techniques to manage stress and improve sleep. Remember, seeking help is a sign of strength, not weakness. It’s similar to having a chiropractor or dentist on your healthcare team—each professional plays a crucial role in maintaining your overall health.

The Role of Chiropractic Care

Now, let’s talk about the spine. Tension, pain, and problems within the spine can be significant sources of stress and make it difficult to find a restful sleeping position. This is where chiropractic care comes in. Regular adjustments can help alleviate these issues, making it easier for you to relax and sleep better.

Chiropractic care focuses on the alignment of the spine and its impact on the nervous system. Misalignments, also known as subluxations, can cause pain, discomfort, and stress. By correcting these misalignments, chiropractic adjustments can reduce pain, improve mobility, and enhance overall well-being.

Many patients report better sleep after receiving chiropractic care. By addressing spinal issues, chiropractors can help reduce the physical stress on your body, making it easier to find a comfortable sleeping position and achieve restful sleep.

How We Can Help

If you’re concerned about stress and sleep issues, we’re here to help. At our clinic, we take a holistic approach to health, addressing both physical and emotional aspects. Chiropractic care, combined with lifestyle changes, can make a significant difference in your sleep quality and overall well-being.

Feel free to DM me with what’s going on, and we can discuss your issues and determine if chiropractic care is right for you. Remember, taking care of your health is a journey, and we’re here to support you every step of the way.

Sleep well and take care, Coffs Harbour!