Not Sleep enough?
You are not alone as nearly 35% of Australian adults don’t get enough sleep. This is an important public health concern because getting a good night’s rest is essential for physical and mental wellbeing.
There are many factors that can interfere with our ability to fall and stay asleep, but stress is a big contributor. When stress is moderate and short term, it can be beneficial, as it motivates us to work harder, focus mores, and improves your performance. However, when stress is ongoing it can have the opposite effect and lead to lasting health problems.
Typically, when we experience a stressor, cortisol and other stress hormones are released into the body, this creates a burst of energy that prepares the body to fight or flight from a dangerous situation. Once the stressor has passed, theses hormones subside, and the body begins to relax again.
The body’s response to a stressor is a basic survival mechanism, and it is completely normal to have trouble falling asleep during periods of stress. However, many of the stressors we face today, such as COVID 19 and the ‘fear of the unknown’ can trigger this same fight-or-flight response, and overtime this can keep you on high alert and interfere with your sleep quality.
The literature tells us that after a night of poor sleep, people report higher ratings of tension, stress and anxiety, but there are several behaviours backed by sleep science that can help you break free from the stress-sleep cycle.
- Exercise regularly: Engage in some morning or early afternoon exercise. Physical activity increases the brain’s feel-good neurotransmitters and reduces the body’s stress hormones, which can help you feel less stressed and fall asleep more easily.
- Eliminate nicotine: Eliminate nicotine four hours before bedtime. Nicotine stimulates the body and can make it harder to fall and stay asleep.
- Reduce alcohol intake: Be mindful of your alcohol intake. Alcohol may help you fall asleep, but it can also impair your body’s ability to breathe while sleeping.
- Limit screen use: Stay away from screens and other sources of bright light two hours before bedtime. Bright light decreases the brain’s sleep-wake hormone, which can make it harder for you to fall and stay asleep.
- Cool off: Take a cool bath or shower before bedtime. Make sure your bedroom is dark, quiet, and cool.
- Practice mindfulness: Practice mindfulness meditation for 10 to 30 minutes before bedtime. Mindfulness meditation can help you become more aware of sleep-interfering thoughts, feelings, and sensations.
- Don’t force sleep: Try to let go of the need to fall asleep. The more you try to force it, the more it won’t happen. If you lie awake in bed for more than 30 minutes, get out of bed and do something relaxing.