What is the effect of stress on your sleep?

Getting enough sleep is not always easy. Have you ever been so exhausted that even sleeping was no longer possible? That is the effect stress can have on your sleep. You naturally want to avoid such a vicious circle at all costs. In this blog, we tell you everything about the effect of stress on your night's rest, and how you can prevent stress from keeping you awake.

pssstt... looking for more sleep tips? Check out our best sleep tips for a better night's rest!

What is healthy sleep and sleep duration?

Before we look at the effect of stress on your sleep, let's first take a critical look at your sleep habits. On average, an adult falls asleep within 30 minutes. Whether you achieve this or not depends on various factors. Think, for example, of light, food, your rest during the day, how many cups of coffee you've had, you name it! The list of things that influence your sleep is enormous.

If it sometimes takes you longer than 30 minutes to fall asleep, this does not necessarily mean that you have a sleep problem. We actually only talk about sleep problems if you regularly get too little sleep. But what is too little? Good question! It is often said that an adult needs 7 to 8 hours of sleep per night.

Although this is generally true, it does not mean it applies to you. The number of hours of sleep you actually need is biologically determined. It may well be that you need an hour more or less sleep. You can only find out by tracking your sleep hours yourself and testing when you feel most rested. You can do this by filling in a sleep diary.

How stress worsens your night's rest

Do you remember the example from the introduction? Being so tired that you can't even sleep? If you've ever experienced this, you probably also know that it gives you a huge feeling of being rushed. Why can't it work now!? This worrying often causes you to experience even more stress. It is the beginning of a vicious circle.

Why does stress have such a "stressful" effect on your sleep? Stress is not just a feeling. It is caused by a hormone in our body. Cortisol. Cortisol makes us feel busy and rushed. Why? Doesn't sound like it has a positive effect, does it? But it does, or at least it used to. The choice of the word "rushed" is certainly not accidental...

A test, job interview, or important presentation. The stress we experience is usually no longer life-threatening. But that was indeed the stress of our ancestors. Several thousand years ago, our ancestors were literally hunted by predators. The hormone cortisol causes temporarily more sugar to enter our blood, giving us extra energy and enabling a faster fight or flight response.

This extra "shot" of sugar keeps you awake and alert, which of course is not conducive to your sleep.

The consequences of a poor night's sleep

Regularly sleeping poorly due to stress or other reasons can bring about quite a few unpleasant consequences. A distinction can be made between short-term and long-term effects.

Short-term consequences of sleep deprivation

• Fatigue
• Energy shortage
• Irritable
• Reduced concentration ability
• Headache

Consequences of chronic sleep deprivation

• Memory and concentration problems
• Lack of energy
• Mood swings
• Impairment of speech ability
• Lower reaction speed
• Headache
• Weakened immune system
• High blood pressure
• Depression
• Skin aging
• Higher risk of cardiovascular diseases
• Increased risk of diabetes
  
  

If you often don't sleep because of stress, we especially want to help you avoid developing a burnout. According to research, a lack of sleep causes a huge increase in burnouts. Especially in combination with not being able to sleep due to stress. Hopefully, the following 5 tips will help you reduce your stress.

5 tips to reduce your stress

With these tips, you work on your stress level.

1. Ensure sufficient rest

We have said it before but it remains important. Make sure you get enough rest during the day. This ensures that you can process stimuli in a healthy way and that your stress does not build up throughout the day. Occasionally taking a walk, having a short chat with colleagues at the coffee machine, or taking a moment for yourself does more for you than it seems at first glance.

2. Try to maintain a steady rhythm

A good night's sleep reduces a lot of stress. And a good night's sleep starts with a fixed routine. By going to bed and getting up at the same time every day, you ensure that your body knows when it's bedtime. Your body will start producing the hormone melatonin just before you fall asleep, helping you fall asleep faster. Additionally, structure almost always provides more peace of mind.

3. Watch your diet

What you eat has a considerable influence on the development of stress in your body. Sugar and caffeine cause you to produce more cortisol. But your salt intake also affects your stress level. So try to follow a healthy and balanced diet. This way, you provide your body with the nutrients it needs to continue functioning normally.

4. Try a weighted blanket

A weighted blanket is the perfect tool to reduce your stress. A weighted blanket is a blanket that is intentionally weighted. This weighting causes deep pressure stimulation. The extra weight of the blanket ensures that certain pressure points in your body are targeted, making you relax.

When you lie under a weighted blanket, the production of the stress hormone cortisol decreases and you ensure that you produce more of the sleep hormone melatonin. This also results in a better night's sleep.

Do you want to learn more about weighted blankets? Read what is a weighted blanket?

5. Do something easy

Stress often occurs with a busy job, deadlines, a difficult presentation; things that take a lot of our brain capacity. Small tasks can in this case have an almost therapeutic effect. Do something around the house like cooking or cleaning. Completing tasks gives us the feeling that we have spent our day usefully, which reduces stress.

About Ella Sleeps

Ella Sleeps has been developing sustainable products for better physical well-being since 2018. Through our continuous product development, we offer our customers sitting and lying comfort at a competitive price. Would you like to enjoy a healthier posture? Take a look through our range.

Frequently Asked Questions (FAQ)

Why does stress affect my sleep?

Stress increases the cortisol level in your body, which keeps you alert and restless. This hinders the production of melatonin, the sleep hormone, making it harder to fall asleep or causing restless sleep.

What are the consequences of sleep deprivation due to stress?

Sleep deprivation due to stress can lead to irritability, concentration problems, headaches, a weakened immune system, and in the long term an increased risk of burnout, depression, and heart problems.

How do I recognize if stress is affecting my sleep?

Typical signs are difficulty falling asleep, waking up frequently at night, feeling restless in bed, worrying, or waking up tired despite enough hours of sleep.

What can I do to reduce stress before sleeping?

Maintain a regular sleep schedule, limit caffeine and sugar, take enough rest breaks during the day, and try relaxation techniques or aids such as a weighted blanket to calm your nervous system.

Does a weighted blanket help with stress-related sleep problems?

Yes, a weighted blanket stimulates deep pressure on the body, which promotes the production of melatonin and reduces the stress hormone cortisol. This helps you fall asleep faster and sleep more deeply.