Stress is our response to daily life. It affects us emotionally, physically, and behaviourally. The right amount of stress can be a positive force that helps us to do our best and to keep alert and energetic. However, when the amount of Stress is high it could cause sleep problems.
According to the Anxiety Disorders Association of America (ADAA), the majority of adults with a stress-induced sleep problem experience it at least once per week, and more than half experience it at least several times a week. Three-fourths of adults whose sleep is affected by stress or anxiety say that their sleep problems have also increased their stress and anxiety: 54 percent say that stress or anxiety increased their anxiety about falling asleep at night, and 52 percent of men and 42 percent of women reported it affected their ability to remain focused the next day[1].
There are a variety of tips for managing stress and get better our sleep but some of these have been published by the American Psychological Association[2] as five healthy techniques that psychological research has shown to help reduce stress in the short- and long-term:
- Take a break from the stressor. When you give yourself permission to step away from it, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed. It’s important to not avoid your stress totally, but even just 20-minutes to take care of yourself are helpful.
- The researchers have shown the long-term benefits of a regular exercise routine. Even a 20-minute walk, run, swim or dance session in the midst of a stressful time can give an immediate effect that can last for several hours.
- Smile and laugh. Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So laughs or smiles can help relieve some of that tension and improve the situation.
- Get social support. Call a friend, send an email. When you share your concerns or feelings with another person, it does help relieve stress.
- Meditation helps the mind and body to relax and focus. Mindfulness can help people see new perspectives, develop self-compassion and forgiveness. When practicing a form of mindfulness, people can release emotions that may have been causing the body physical stress. Much like exercise, research has shown that even meditating briefly can reap immediate benefits.
[1] Anxiety Disorders Association of America (ADAA). Stress and Anxiety Interfere With Sleep. Available on: http://www.adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/stress-and-anxiety-interfere.
[2] American Psychological Association (APA). Five tips to help manage stress. Available on: http://www.apa.org/helpcenter/manage-stress.aspx.
