Sleepless nights are a common complaint for many individuals. With so much going on in our lives, it’s easy to feel overwhelmed, stressed, anxious, and depressed, which can all lead to insomnia. Stress is one of the most significant contributors to sleepless nights, and unfortunately, the more one wakes up feeling tired, the more stressed out they become.
How does stress affect the body?
Stress is a response to external stimuli, meaning that it can come from anywhere, including work, relationships, and even internal thoughts. When someone experiences stress, their body releases hormones such as adrenaline and cortisol. Adrenaline is responsible for the “fight or flight” response in our bodies, meaning that it prepares the body for any potential dangers. Cortisol, on the other hand, is a stress hormone that helps the body cope with stress.
While both adrenaline and cortisol are essential hormones, too much of them can be detrimental to our health. For instance, excessive amounts of cortisol can lead to high blood sugar levels, weight gain, and high blood pressure – all of which are risk factors for sleep apnea, a severe sleep disorder that can lead to heart disease, stroke, and other health problems.
What is insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not feeling rested. Insomnia can be acute, meaning it lasts for a short period, or chronic, meaning it lasts for more than three months. Insomnia can also be primary, meaning that it’s not caused by any underlying medical condition, or secondary, meaning that it’s caused by another medical or psychiatric condition.
How stress and insomnia are related?
Stress and insomnia go hand-in-hand. The more stressed someone is, the more difficult it is for them to fall asleep and stay asleep. Stress can produce racing or repetitive thoughts that make falling asleep difficult. The body also produces cortisol, which can keep the brain alert and make it difficult to relax.
Additionally, stress can lead to changes in the sleep cycle, such as waking up too early or not getting a good quality of sleep, leading to fatigue and tiredness during the day, causing more stress. A vicious cycle is formed, making it difficult to break out of the stress-induced insomnia.
How to treat stress-induced insomnia
There are several ways to treat stress-induced insomnia. The first step is to eliminate or reduce stress by avoiding stressful situations, managing time better, and learning relaxation techniques such as deep breathing or meditation. One can also try improving their sleep hygiene, such as maintaining a consistent sleep schedule, avoiding caffeine and alcohol, and creating a relaxing sleep environment.
In severe cases, medication or cognitive-behavioral therapy (CBT) may be required. CBT is a form of talk therapy that helps individuals identify and change negative thought patterns that lead to stress and anxiety.
Stress-induced insomnia is a common problem for many individuals. With the right approach, it’s possible to eliminate or reduce the stress that may be causing sleepless nights. By incorporating changes in lifestyle and habits, one can promote good sleep hygiene and break the cycle of stress and insomnia, allowing them to get a good quality of sleep and wake up feeling refreshed and rejuvenated.