The Stress Around Sleep
You’ve been learning all about the circadian rhythm and the physical, mental, and behavioral habits that dictate the sleep-wake cycle. You know that sleep is important and that a solid sleep routine can make a big impact on the quality of the rest you get.
And still, sleep might not come easily. Perhaps your head is spinning with a thousand to-do’s, or you’re replaying events from the day. You’re worried about that morning meeting and wait, did you leave the stove on?!
When you’re feeling stressed, the ever-sympathetic, ‘fight or flight’ nervous system activates through a hormone called cortisol—the body’s most famous stress hormone. Oftentimes this makes falling asleep difficult, and it’s not your fault. This is the body’s way of protecting you from perceived threats, even if the “threats” are just items on your to-do list.
The next time you get in bed only to be greeted by racing thoughts or tension, you’ve got options. Staying in bed and letting your racing thoughts take over may actually delay sleep, so it’s often best to interrupt the cycle with something that will help empty your mind.
Here are some options to consider:
- Meditate—There are many guided meditation apps available, or you can simply close your eyes and visualize yourself walking in a place you enjoy.
- Journal—Get all of those thoughts and to-do’s out and onto the paper! Try leaving a notebook and pen on your bedside table instead of putting your phone there.
- Breathe—Take air in through your nose for a count of 4, hold the air in your lungs for a count of 7, and breathe out through your mouth for a count of 8. Continue this pattern for a minute, take a minute break, and repeat.
- Read- Cozying up with your favorite book not only strengthens your mind, but also helps reduce stress and anxiety.
These strategies will help you tap into your parasympathetic nervous system, known as the ‘rest and digest’ mode. Sometimes it doesn’t come easily and the journey to quality sleep is uniquely different for each individual. Remember that your Care Team is here to support you in exploring what will work best for you.