{"id":55845,"date":"2022-11-18T10:00:27","date_gmt":"2022-11-18T15:00:27","guid":{"rendered":"https:\/\/blog-well.ca\/?p=55845"},"modified":"2023-05-25T22:04:40","modified_gmt":"2023-05-26T02:04:40","slug":"is-stress-stealing-sleep-from-you","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/is-stress-stealing-sleep-from-you\/","title":{"rendered":"Is stress stealing sleep from you?"},"content":{"rendered":"

[vc_row css_animation=”” row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern”][vc_column][vc_column_text]You\u2019ve had a long, tiring day, and you\u2019re ready to switch off the lights, wind down, and get comfy in your bed. Sweet dreams are calling out to you. But instead of falling asleep, your mind is suddenly filled with racing thoughts and feelings of anxiousness.<\/p>\n

If stress is keeping you up at night, know that you\u2019re not alone in this struggle.<\/p>\n

In fact, 36.3% of Canadians who experience chronic stress also reported that they get insufficient sleep. There is a strong link between our sleeping patterns and daily stress. Just as chronic stress could be preventing you from getting rest, a lack of sleep can also contribute to more stress. How can you avoid this vicious cycle and make sure your healing hours aren\u2019t cut short?<\/p>\n

Read on for a deep dive into the relationship between stress and sleep, along with tips to beat stress and ensure you get a good night\u2019s sleep.<\/p>\n

Sleep & your overall health<\/strong><\/h3>\n

It\u2019s no surprise that a lack of quality sleep<\/a> can be detrimental to our health. Healthy sleeping patterns<\/a> are vital for maintaining mood and cognitive health, the immune system, and even digestion.<\/p>\n

While we\u2019re asleep, there is a natural increase in the production of immune cells, such as cytokines and natural killer cells. It\u2019s while our bodies are resting that we give these <\/a>immune cells<\/a> the opportunity to fight off any harmful pathogens like viruses, bacteria, and other infectious compounds. On top of that, our brains require deep REM sleep in order to process the information we\u2019ve taken in during the day and store it in our long-term memory. Researchers have also found that stress and lack of sleep can lower the number of beneficial bacteria within our gut microbiome<\/a>, reducing our microbiome\u2019s overall diversity. Over time, the combination of stress, irregular sleeping patterns, and an unhealthy gut can go on to increase the risk of developing conditions<\/a> like irritable bowel syndrome (IBS) and inflammatory bowel disease.<\/p>\n

So, it\u2019s safe to say that if stress is getting in the way of quality sleep, we\u2019re not at our best.<\/p>\n

The stress response & sleep<\/strong><\/h3>\n

Stress triggers a part of the nervous system called the autonomic nervous system (ANS), responsible for controlling our heart rate, breathing, blood pressure, and more. The ANS is regulated by hormones released from the adrenal glands<\/a>, which are located on top of the kidneys and help regulate the stress response.<\/p>\n

Two of the main hormones that are released during the stress response include adrenaline and cortisol. Adrenaline prepares the body to fight the perceived threat or run away from it, and cortisol is our body\u2019s primary stress hormone, responsible for keeping us alert. These hormones increase our heart rate to efficiently circulate blood to essential organs and muscles, ultimately preparing the body to take action.<\/p>\n

How does stress impact sleep?<\/em><\/h4>\n

The increase in adrenaline and cortisol causes your heart rate to increase, keeping you awake and alert. This leads to those racing thoughts that you may be familiar with, which prevent your body from getting the rest it needs. As a result, high-stress levels prolong the amount of time it takes to fall asleep and even make it hard to get continuous rest throughout the entire night. This can get in the way of your body being able to do the things it usually does during sleep, including processing memories, working on muscle repair, fighting harmful pathogens, and more.<\/p>\n

Beyond that, a loss of good-quality sleep only further triggers the body\u2019s stress response, causing an overproduction of cortisol. Ultimately, this leaves us with increased stress and poor sleeping patterns, a negative loop that no one enjoys.<\/p>\n

Ways to reduce stress and improve sleeping patterns<\/strong><\/h3>\n

There are many different ways you support your body to lower stress and create healthy sleeping patterns. Trying out various methods can help you get a better understanding of what works best for you.<\/p>\n

Sleep hygiene<\/em><\/h3>\n

Healthy sleep hygiene involves creating a routine that encourages consistent, uninterrupted sleep at night. Sleep hygiene can look different for everyone, and developing this nightly routine can help communicate to your body that it\u2019s time to get some rest. Here are some tips to get you started:<\/p>\n