Stress and Sleep

Revised by Dr Herman Lowe, Clinical Pshycologist

Stress plays a major role in a person’s ability to acquire enough sleep. It can severely influence how fast a person falls asleep, if they fall asleep at all and the quality of sleep they will get during the night. Sleep should be a major priority for human beings but we have a tendency to neglect getting our required sleep. Studies have shown that the average person needs a minimum of seven hours of sleep per night in order to function optimally the next day. Loss of sleep is generally a result of our busy lifestyles, competitive work environments, daily stresses and worries as well as tragedy and trauma. All this impacts the quantity and quality of sleep an individual gets.

While this may seem like the natural process of the world, sleep disorders affect nearly 70 million Americans and can be painful, draining and potentially fatal. Everything from snoring to restless leg syndrome, to insomnia and sleep apnea have their share of side effects that can truly take a toll on your quality of life because of the direct correlation between mood, energy and thought-processing to quality of restorative sleep.

Causes for Stress-Related Sleep Problems

Stress is caused by everything from work to family and can affect anyone. Stress is one of the primary reasons for sleep problems experienced in our society. Sleep allows the body to enter into a natural periodic state of rest for the mind and body, in which consciousness is completely or partially lost so the there is decreased bodily movement and responsiveness to external stimuli. Stress can be a major deterrent to entering and achieving this much needed deep state of mind and body relaxation.

People suffering from insomnia, for example, usually find that anxiety and negative thoughts concerning sleep, such as “I can’t get to sleep,” contribute to their situation making it that much more difficult to fall asleep. The added mental stress of being unable to fall asleep heightens the problem because stress hormones are released and brain waves speed up.

National studies have been conducted to prove that stress can cause sleep problems even for people who sleep well on a regular basis.

Relaxation Techniques

Even though it may seem hopeless, there are many different techniques you can do throughout the day and at home to help you relax before bed making it easier to fall asleep and stay asleep for a good night’s rest. Many relaxation techniques have been proven to be very effective for certain individuals, however it is always important to discuss any sleep problems you may be experiencing with a physician so that he or she can help you find the best relaxation techniques for your specific needs.

• Hot tubs, Steam Rooms and Saunas: Bathing changes from a hygienic necessity to a luxury experience with these spa methods that can be used at home. Although at first, installing a hot tub, sauna or steam room in your house may seem like a huge expense and unimportant luxury, this is an investment worth making. In the privacy of your own home you can indulge in surefire ways to relax which in turn help you get to sleep peacefully and naturally.

• Aromatherapy: Safe and easy to use, aromatherapy uses essential oils, the natural fragranced oils from herbs and flowers as a relaxing technique. This ancient method is used throughout the world to create a serene environment perfect for relaxing the mind and body to promote personal wellbeing, reduce stress and in the case of some scents, induce sleep. Aromatherapy extends beyond just mixing and diffusion of essential oils. Products such as neck wraps and bath and body products embrace the use of aromatherapy scents to enhance them, furthering their ability to help relax and rejuvenate the body and mind. Check out all our Aromatherapy products.

• Biofeedback, Music and Noise: Biofeedback refers to a training or coaching process where technology is used to help a person gather more information about his or her body than the normal senses provide. These methods make use of media such as audio and visual stimulants. White noise machines and other sound producers can also help turn your bedroom into a peaceful haven of relaxing sounds or music. Focusing on the noise will distract you from your own thoughts and worries so you can slip into a deep and peaceful sleep. Check out all our Relaxation Music products.

• Blackout Curtains and Natural light Simulators: For people who travel a lot on business or who do shift work (such as emergency room workers, construction workers etc.), finding a balance between work and sleep can be tricky. If you work through the hours of the 24 hour day when your biological clock tells you it’s time for bed, it can mess with your natural sleep patterns making it really hard to wake up and/or fall asleep. Natural light producing devices such as Dawn simulators help you wake up gently to a mock natural light any time of day. Waking up to simulated natural light is highly recommended over noise-based alarms, which can create more stress because of the abrupt and loud nature of how they work. Blackout curtains are also a great item if you are someone whose lifestyle or living environment ( Alaska) forces you to have to sleep during the daylight. If you are trying to recover from jet-lag, blackout curtains completely obstruct the sun’s view from your sleeping area creating a comfortable place to sleep without being bothered by the light. Check out all our Natural Lighting products.

• Luxury Sleep/Lounge Attire and Accessories: Not just another nightgown or bathrobe will do when you want to get to sleep quickly and soundly. Why worry about harmful chemical impurities and low quality fabric that can irritate your skin or trigger allergies and sinus problems, when you can wear 100% natural silk or 100% natural cotton. Silk towels are also extremely healthful and naturally hypoallergenic along with all other 100% silk products. Silk eye masks are perfect for blocking out light and calming and soothing the skin and eye area to making it easier to fall asleep. Check out all our Sleepwear and Sleep Masks.

• Massage Products: Massage has been around for centuries and has been used as a relaxation technique and to restore and promote good health and wellbeing of the mind and body. Massage releases chronic tension and pain in muscles, improves circulation, increases flexibility in the joints, and reduces mental and physical fatigue. Massage helps break up the tension that the body experiences from stress, therefore helping one to relax. The rhythmic rolling, stretching and kneading motions in massage release toxins deep within your muscles and natural endorphins in the body, thus resulting in decreased pain, improved circulation, heart rate, and sense of calm. There are many different types of massage products available which allow massage therapy to extend beyond the hands of a professional masseuse and move into your control in the comfort of your own home. Well designed massage chairs are a great way to experience the relaxation and stress reduction benefits of massage while sitting in your house. Check out all our Massage Products.

• Magnetic Therapy: Lack of sleep negatively affects your physical health, productivity, how you handle stress and general mood. Magnetic therapy is a safe, non-invasive method of applying magnetic fields to the body for therapeutic purposes. Essentially, magnetic therapy is a form of alternative medicine based on the concept that certain medical disorders, such as arthritis and back pain, can be effectively treated by exposure to magnetic fields which can help you relax and sleep peacefully. A properly designed magnetic sleep system may provide many benefits for those suffering from nighttime pain, sleeplessness and those waking up each day with stiff or sore muscles. While you sleep, the magnetic fields improve circulation thus promoting faster healing and reduction in pain. It is important to keep in mind to select a product that provides the proper strength magnetic field and comfort level for your specific needs. Check out all our Magnetic Therapy Products.

• Specialty Pillows: Many people find that they hold their stress in their neck or back. Stress creates tightened muscles which can lead to uncomfortable or disrupted sleep. It is this point in the pattern of how stress affects your sleep that you turn to your pillow for help. Having a good supportive pillow is a very important factor in receiving a good night’s sleep which will in turn help you deal with stress more effectively and reduce the build up of unnecessary tension. When selecting a pillow you should keep in mind your most common sleep position and look for a pillow that is designed to provide proper support for your head and neck when sleeping in that position. Look for an ergonomically designed pillow that promotes cervical neck alignment and helps relieve pain and discomfort in the neck and back. Specialty pillows include more then just sleep pillows. The use of a body pillow, bed wedge, leg wedge or leg spacer can be a very effective and easy solution to relieving stress from the body and provide that extra comfort you may need to achieve a good restful sleep. They help provide comfort, relieve pressure, support your body and promote proper spinal alignment. These are all factors that contribute to relief of bodily stress and a good night’s sleep. Check out all our Pillows.

The Right Solution for You

Many people self-diagnose themselves as having a sleep disorder, but the only way to really find out what your particular case may be is to consult a physician. A physician has the knowledge, resources and ability to conduct a sleep study or run tests to help determine what disorder you may suffer from. With the help of your doctor, you can coordinate a sleep regimen that is most beneficial for your wellbeing.

Engaging in activities and behaviors to help yourself relax and reduce stress from the world around you, can in turn make achieving a restful state of sleep much easier. Do not hesitate to try something new in the vast array of relaxation aids available because the most unexpected or little unique gadget may have the biggest impact. Please check out all our Relaxation Goods.