Stress Pillar 1: Sleep

Sleep and stress are very closely linked. Living in a constant state of stress can affect how well we sleep, and poor sleep hygiene adds to stress. You get stuck in a vicious cycle with both poor sleep and chronic stress leading to adverse physical and mental health problems.

Routinely sleeping less than six or seven hours a night not only demolishes your immune system but the ability to regulate our emotions each day depends on getting sufficient sleep.

In a recent study, 4 in 10 adults said that poor sleep made them feel more stressed whilst 43% stated that poor sleep made them irritable or angry.

It’s not just the quantity of sleep we need to consider but also the quality of sleep. Being in a state of high stress response impacts the quality of sleep. It disrupts your normal brain patterns resulting in a drop in concentration, creativity, and even dreaming. 

So what can you do about it? As sleep and stress are so closely linked, you'll find by reducing your stress levels overall, your sleep will improve. AND, simply improving your sleep will have a huge impact on your stress levels and therefore your overall health.

5 simple tips to improve sleep

1. Regular Schedule
   Aim to go to bed and wake up at the same time EVERY DAY. Yes, that means no snoozing, not even at weekends. Being consistent with your times is the single most effective way to improve your sleep. Do it.
   
   

2. Screen Time

Try to avoid blue light (from devices) at least 30 minutes before bed time. Dim the lights, switch off the TV and leave your phone in another room.

Not only does light slow down the release of our sleepy hormone (melatonin), but mindlessly scrolling through Instagram or replying to emails is not going to help you wind down. Opt for a book or some meditation before bed time instead.

1. Caffeine
   The effects of caffeine can take as long as 12 hours to wear off fully. A cup of coffee in the afternoon can therefore make it difficult to fall asleep at night. Aim to keep caffeine consumption (coffees, teas, cola and even chocolate) to the mornings.
   
   

2. Light
   Blue light in the evenings can cause difficulty getting to sleep but sunlight in the mornings is a great way to reset your circadian rhythm ((24 hour sleep/wake cycle running in the background). Getting out in daylight within 30 minutes of waking for 3-10 minutes depending on cloud coverage, will help you get to sleep earlier that night, meaning you'll then wake up earlier the next day.
   
   

3. Comfort
   Your sleep environment is important. Ensure the room is dark, quiet and a comfortable temperature. On average we spend 26 years of our lives asleep so it is definitely worth investing in a quality mattress, pillows and bedding.

Pick just one to try for the next week and then slowly add in the others. I promise you, you’ll feel the benefits in no time.

To find out more about what Ani does as a Mindset & Wellness Coach you can sent Ani an email via this link