Can't sleep due to stress? You are not alone. It is a fact that many people cannot sleep due to stress. We all encounter stress during the day, whether it is work-related or due to other circumstances. It's unavoidable and not a problem in itself unless it disrupts your sleep patterns. If worrying keeps you from falling asleep or staying asleep, that's when it becomes a problem. How can you tackle these problems?
How long should a person sleep?
If there are no sleep problems, you will fall asleep easily and will usually be asleep within half an hour. On average, a person needs about 7 to 9 hours of sleep per night, but only 15% of the population actually sleeps that long. Many people do not get the amount of sleep they actually need, often due to sleep problems.
The hours of sleep required vary widely and are biologically determined. Several factors can influence the duration of your healthy night's sleep:
- Activity
- Sex
- Health
- Living situation
- Age
Although many have a sleep requirement of 7 to 9 hours per night, there are significant individual variations:
- About 8% of people need less than 5 hours of sleep.
- Only 2% of people need more than 10 hours of sleep.
The influence of stress on sleep
To understand the influence of stress on sleep, it is important to first understand what stress exactly means. Stress is our body's natural response to external factors, such as work problems, financial worries or personal conflicts. This can lead to feelings of anxiety , nervousness and tension , which in turn can disrupt sleep.
Can sleep problems be caused by stress?
Yes, there is a direct connection between stress and sleep problems. Research has shown that people who are under long-term stress have more difficulty falling asleep and often wake up during the night. Furthermore, stress can also lead to the development of sleep disorders , such as insomnia. Worrying can become a persistent vicious cycle over time, especially when you start worrying that you "have" to sleep now or you'll be tired tomorrow. This paradox activates your stress hormones, keeping you awake even longer. It's important to note that not only does stress worsen sleep, but poor sleep can worsen stress and even contribute to burnout .
Worry appears to be a crucial underlying mechanism in the interaction between stress and sleep. It appears that this process forms a vicious cycle, with stress leading to poor sleep, which in turn causes additional stress.
Can't sleep due to stress?
Stress-related sleep problems Before you proceed, it is important to find out whether your sleep problems are caused by stress. The characteristics of sleep disorders due to stress include:
- Difficulty falling asleep
- Waking up often during the night
- Waking up without feeling rested
- Excessive fatigue during the day
- Irritability and mood swings
- Sleeping too little
- Waking up too early
Do you recognize these symptoms? You are not alone; 37% of the population experiences sleep problems due to stress. But what can you do about it?
Why can't you sleep due to stress?
Stress is our body's natural response to challenges or threats. In moderate amounts it can even be productive. When stress becomes chronic, it can cause serious health problems, such as sleep deprivation . During stress, our bodies produce cortisol , a hormone that makes us alert and ready to respond to threats. However, at night this hormone can keep us awake, making it difficult to fall asleep or sleep deeply.
Worrying , on the other hand, is a mental response to stress. It involves constantly wandering in excessive thoughts about problems or worries , often in a negative spiral. These concerns can be especially exacerbated at night, when there are fewer distractions. Worrying activates the brain in a way similar to physical stress, making it difficult to relax and fall asleep.
What should you do if you can't sleep due to stress?
1. Sleep routine
Create a consistent sleep routine. Go to bed and get up at the same time every night, even on weekends, this promotes a healthy sleep pattern. Maintaining a regular sleep-wake rhythm will not only help you sleep better, but also fall asleep faster. Your body will synchronize with your internal clock , making stress-related insomnia less impactful. Invest in a comfortable mattress and blackout curtains to keep out annoying light. A cool room temperature also promotes sleep because it helps cool our bodies. In an age where technology is ubiquitous, it is important to be aware of the effect of electronic devices on our sleep. The blue light emitted by smartphones, tablets, laptops and other devices disrupts the production of the sleep hormone melatonin. Therefore, avoid using these devices right before bedtime.
2. Relax
Do you have trouble sleeping due to stress? Take the time to relax. Meditation and deep breathing are effective techniques that lower your stress levels before bed, giving you a more restful sleep . Deep breathing techniques are not only a way to reduce stress, but it also improves oxygen flow to your brain. Start by inhaling deeply and then exhaling slowly, giving your body a chance to relax. Meditation helps calm your mind and relax your body. By meditating regularly, you will find that you reduce stress and achieve deeper sleep.
3. Dietary supplements
Dietary supplements play a crucial role in modern health management by providing essential nutrients that are sometimes difficult to obtain from food alone. They may be specifically designed to support certain aspects of health, such as sleep quality, energy levels, and mental well-being. An excellent example of this is the Metis Sleep & Nervousness Duo , a powerful formula specifically designed to help you fall asleep faster and reduce the number of times you wake up during the night. This advanced supplement contains a carefully chosen blend of natural ingredients, with the addition of Ashwagandha KSM-66 and magnesium standing out. Ashwagandha KSM-66 is known for its stress-reducing properties, while magnesium contributes to the relaxation of the nervous system and muscles. Together, these components ensure a deeper and restful sleep , without habituation. This makes it an ideal choice for anyone looking for a natural solution to sleep problems and nervousness, with the aim of promoting a healthy and restorative night's sleep.
Pharmacist Dirk
Founder Metis Supplements
