Stress Management and Better Sleep

Getting a good night's sleep is important for both physical and mental health because proper sleep gives you the energy to handle stressful events in your life. Unfortunately, high levels of stress can interfere with the quality of your sleep and, in turn, produce more stress. However, learning stress management techniques is a safe and effective way to reduce sleep problems and get a better night's sleep.
 

Causes of Stress

Stress that interferes with sleep can result from a variety of factors, including:
  • anxiety about past, present and future problems
  • excessive caffeine consumption, which raises stress levels
  • overscheduling with little or no "down time"
  • overthinking work or other responsibilities.
Chronic stress from any source leads to high levels of the stress hormone cortisol, which disrupts sleep patterns and makes it difficult to fall asleep.

Recognizing Stress Triggers

Developing stress management skills begins with an understanding of what triggers your stress. Taking the time to examine which people and situations are stressful for you will help you learn how to minimize the stress in your life. For example, you may decide to make job or relationship changes to lessen your stress.
 
While lifestyle changes can help you relieve a significant amount of your stress, you likely won't be able to eliminate all stressful people and situations in your life. For those stressors that you have to live with, use some simple stress management techniques to help you cope.

Healthy Bedtime Habits

An excellent way to manage stress is to develop healthy bedtime habits. A half hour to an hour before bedtime, putting away all work and turning off the television will give you time to practice some relaxing activities, which will help get your mind and body decompress and prepare for sleep. Some great ways to wind down in the evening include:
  • aromatherapy
  • creative imagery
  • deep muscle relaxation
  • gentle qi gong, tai chi or yoga
  • progressive muscle relaxation
  • meditation
  • relaxing music.
Sexual activity can also help relieve stress and promote better sleep. Even though it may seem to be stimulating rather than relaxing, sex diffuses tension and produces relaxing hormones that promote better sleep.

Daytime Stress Management Tips

There are many steps you can take during the day to manage stress and have an easier time sleeping at night. Finding time to exercise is a great way to start. Exercise is one of the best things you can do for your body, and relieving stress is only one of the many benefits you'll receive by exercising regularly.
 
If you choose a form of exercise that coincides with something you love doing, you will be more likely to stick with it. Exercise doesn't need to be terribly strenuous to be effective. Walking is a safe and gentle way to manage stress. Other exercise routines to consider include:
  • aerobics
  • dancing
  • martial arts
  • team sports (such as softball or volleyball)
  • weight training
  • yoga.

Hobbies

Having a hobby you truly enjoy will also help to reduce stress. Doing something you love, with no pressure, can relax the mind and body. Some activities to consider include:
  • knitting or crocheting
  • playing a musical instrument
  • reading
  • repairing/rebuilding a car
  • writing stories or poetry.

Getting in Touch with Feelings

Bottling up feelings can lead to stress buildup. To understand and get feelings out in the open, consider:
  • expressing anger, joy and other emotions as they happen
  • focusing on the present
  • keeping a journal
  • learning to say "no."

Taking Care of Yourself

Taking care of yourself is an important part of any stress management program. Some great ways to do this include:
  • eating a healthy balanced diet low in caffeine, alcohol and sugar
  • spending time with friends you enjoy
  • taking time off for vacations and long weekends when possible.

Getting Help

Sometimes stress can be so severe that it is difficult to manage it alone. Help is available in most communities. Some options to consider include:
  • professional counseling or therapy
  • stress management training, classes and workshops offered through local schools, churches and synagogues.
Resources
 
Mayo Foundation for Medical Education and Research (2008). Tips for coping with stress. Retrieved January 17, 2008, from the MayoClinic.com Web site: http://www.mayoclinic.com/print/coping-with-stress/SR00030/METHOD=print.
 
Scott, Elizabeth M.S. (2008). Getting Quality Sleep When Stressed. Retrieved January 17, 2008, from the About.com Web site: http://stress.about.com/od/unhealthybehaviors/a/
stress_sleep.htm.