Stress and Sleep: A Nighttime Tug-of-War

Lisa Artis, Deputy CEO at The Sleep Charity writes about the relationship between Stress and Sleep.

April is Stress Awareness Month, and, as we all know, stress and sleep can massively impact each other. Stress is one of the biggest factors for disturbed sleep, yet without enough rest, our stress levels can skyrocket. It's a vicious cycle, so it’s extremely important to address both issues. 

Pillow World has collaborated with The Sleep Charity towards our common goal of helping people sleep better. All profits from the sale of The Sleep Charity Anti-Stress Bundle will be donated to the charity.

Understanding the Relationship Between Stress and Sleep  

Stress triggers our body's ‘fight or flight’ response, releasing hormones like adrenaline and cortisol. While this is great for short-term challenges, chronic stress keeps us in a heightened state of alertness, making it difficult to wind down at night. This can lead to difficulty falling asleep, staying asleep or experiencing restorative sleep. On the flip side, lack of sleep can make us more susceptible to stress, creating a relentless loop.  

Most of us will have experienced this at some point and will know that lack of sleep takes a toll on both physical, mental and emotional wellbeing. That’s because sleep plays a vital role in restoring the brain, helping us recharge at the end of each day while also strengthening our ability to cope with daily challenges.  

So, if stress if keeping you awake, don't worry. The Sleep Charity has some practical tips to help you find that sweet spot of relaxation and restful nights. 

Tips to Break the Cycle:

Keep a Regular Sleep Schedule 

Going to bed and in particular, waking up at the same time each day helps regulate your body's internal clock. Consistency reinforces your natural sleep-wake cycle, making it easier to fall and stay asleep. 

Create a Relaxing Bedtime Routine 

Engage in calming activities before bed, such as reading, gentle stretching or practicing relaxation techniques like deep breathing or meditation. This signals to your body that it's time to wind down. Find an activity you enjoy not what you think you should do! 

Limit Screen Time Before Bed 

Online content is designed to keep us engaged and can make it hard for us to wind down - plus scrolling on your phone while in bed delays sleep onset. So, aim to turn off electronic devices at least an hour before bedtime.  

Watch Your Caffeine and Alcohol Intake 

Caffeine is a stimulant that can stay in your system for hours. Try to avoid caffeinated drinks including energy drinks in the afternoon and evening to ensure they don't disrupt your sleep. While an alcoholic drink may help you relax when stressed, it disturbs your sleep and stops you getting that good quality deep sleep you need to feel refreshed. Avoid or keep to a minimum for quality sleep. 

Incorporate Regular Exercise 

Physical activity can help reduce stress and improve sleep quality. It may not help solve your problems but can help you get into the right frame of mind to do so. Where possible, try to complete workouts at least two hours before bedtime to allow your body to wind down.  

Manage Worries 

Set aside time during the day to address any concerns or to-do lists. Writing them down can help clear your mind and prevent them from intruding on your sleep. You want your last thoughts at night good ones or visualise yourself in your favourite place – happy thoughts really do promote happy relaxed dreams. 

Seek Natural Light Exposure 

Spending time in natural light, especially in the morning, helps regulate your body's internal clock and can improve sleep quality. Being outside, and especially in nature, helps reduce cortisol (stress hormone). 

When to Seek Help 

If you've tried these strategies and still struggle with sleep, then consider calling The Sleep Charity’s National Sleep Helpline to speak to a trained advisor 03303 530 541 

If you’ve been having sleep issues for some time, it might be time to consult a professional. Persistent sleep issues can be linked to underlying health conditions, including mental health concerns like anxiety and depression. It’s important to address these root causes before they become more serious. 

Remember, managing stress and prioritising sleep are essential components of a healthy lifestyle. By taking proactive steps, you can break the stress-sleep cycle and enjoy more restful nights. 

For more information, visit thesleepcharity.org.uk

Lisa is an experienced sleep advisor who has worked in the realm of sleep for more than 15 years. She previously headed up The Sleep Council, a not-for-profit advisory organisation, that merged with The Sleep Charity in 2020. She is responsible for the strategic and operational aspects of the charity and is pivotal to the charity’s campaigning around the importance of sleep to health and wellbeing, as well as advocating sleep on the Public Health agenda. She is also a member of the British Sleep Society and is currently the Co-Chair of its Communications Sub-Committee.