How Stress and Anxiety Hijack Your Sleep – And How to Fight Back
Jan 2, 2025
|
0
min read
Be Incredible Bites:
Stress activates the fight-or-flight system, making it harder to sleep.
Journaling before bed can cut sleep onset time by 50%.
Meditation and breathwork calm the nervous system and promote better sleep.
The Sleep-Stress Connection
Stress is one of the biggest enemies of good sleep. Dr. Matthew Walker explains that stress activates the sympathetic nervous system—your body’s “fight or flight” response. While useful in emergencies, it keeps your body alert and prevents the relaxation needed for sleep.
“People say, ‘I’m so tired, but I’m too wired to sleep,’” Walker says. This "tired but wired" feeling stems from racing thoughts, elevated heart rates, and high cortisol levels late at night.
The Cost of Stress on Sleep Quality
When stress interrupts your sleep, it leads to:
Reduced deep sleep – Crucial for recovery and immune function.
Fragmented REM sleep – Essential for emotional regulation and learning.
Increased sleep onset time – Taking longer to fall asleep drains your total rest.
Chronic stress can even lead to insomnia and a vicious cycle where lack of sleep worsens anxiety.
3 Proven Techniques to Reduce Sleep Disrupting Stress
Journaling to Clear the Mind
Dr. Walker highlights a study showing that writing down your thoughts two hours before bed reduces the time it takes to fall asleep by 50%.
Create a to-do list or write about your day.
Focus on things you’ve accomplished, shifting attention away from worries.
Breathwork to Calm the Nervous System
Breathing exercises, such as box breathing (inhale for 4, hold for 4, exhale for 4), help lower your heart rate and reduce cortisol.
Practice for 5-10 minutes while lying in bed.
This simple habit signals to the brain that it’s time to wind down.
Meditation to Quiet the Mind
Meditation before bed improves overall sleep quality and reduces nighttime awakenings.
Try guided meditations or use apps like Headspace or Calm.
Even 10 minutes can significantly improve your rest.
Why Relaxing the Mind Is Critical
Unwinding mentally before bed allows the body to shift into parasympathetic mode—the state of rest and digestion. By managing stress, you’re not just improving your mental health—you’re paving the way for deeper, more restorative sleep.
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Technology
How Stress and Anxiety Hijack Your Sleep – And How to Fight Back
Jan 2, 2025
|
0
min read
Be Incredible Bites:
Stress activates the fight-or-flight system, making it harder to sleep.
Journaling before bed can cut sleep onset time by 50%.
Meditation and breathwork calm the nervous system and promote better sleep.
The Sleep-Stress Connection
Stress is one of the biggest enemies of good sleep. Dr. Matthew Walker explains that stress activates the sympathetic nervous system—your body’s “fight or flight” response. While useful in emergencies, it keeps your body alert and prevents the relaxation needed for sleep.
“People say, ‘I’m so tired, but I’m too wired to sleep,’” Walker says. This "tired but wired" feeling stems from racing thoughts, elevated heart rates, and high cortisol levels late at night.
The Cost of Stress on Sleep Quality
When stress interrupts your sleep, it leads to:
Reduced deep sleep – Crucial for recovery and immune function.
Fragmented REM sleep – Essential for emotional regulation and learning.
Increased sleep onset time – Taking longer to fall asleep drains your total rest.
Chronic stress can even lead to insomnia and a vicious cycle where lack of sleep worsens anxiety.
3 Proven Techniques to Reduce Sleep Disrupting Stress
Journaling to Clear the Mind
Dr. Walker highlights a study showing that writing down your thoughts two hours before bed reduces the time it takes to fall asleep by 50%.
Create a to-do list or write about your day.
Focus on things you’ve accomplished, shifting attention away from worries.
Breathwork to Calm the Nervous System
Breathing exercises, such as box breathing (inhale for 4, hold for 4, exhale for 4), help lower your heart rate and reduce cortisol.
Practice for 5-10 minutes while lying in bed.
This simple habit signals to the brain that it’s time to wind down.
Meditation to Quiet the Mind
Meditation before bed improves overall sleep quality and reduces nighttime awakenings.
Try guided meditations or use apps like Headspace or Calm.
Even 10 minutes can significantly improve your rest.
Why Relaxing the Mind Is Critical
Unwinding mentally before bed allows the body to shift into parasympathetic mode—the state of rest and digestion. By managing stress, you’re not just improving your mental health—you’re paving the way for deeper, more restorative sleep.
Share It On:
Cyber Security
How Stress and Anxiety Hijack Your Sleep – And How to Fight Back
Jan 2, 2025
|
0
min read
Be Incredible Bites:
Stress activates the fight-or-flight system, making it harder to sleep.
Journaling before bed can cut sleep onset time by 50%.
Meditation and breathwork calm the nervous system and promote better sleep.
The Sleep-Stress Connection
Stress is one of the biggest enemies of good sleep. Dr. Matthew Walker explains that stress activates the sympathetic nervous system—your body’s “fight or flight” response. While useful in emergencies, it keeps your body alert and prevents the relaxation needed for sleep.
“People say, ‘I’m so tired, but I’m too wired to sleep,’” Walker says. This "tired but wired" feeling stems from racing thoughts, elevated heart rates, and high cortisol levels late at night.
The Cost of Stress on Sleep Quality
When stress interrupts your sleep, it leads to:
Reduced deep sleep – Crucial for recovery and immune function.
Fragmented REM sleep – Essential for emotional regulation and learning.
Increased sleep onset time – Taking longer to fall asleep drains your total rest.
Chronic stress can even lead to insomnia and a vicious cycle where lack of sleep worsens anxiety.
3 Proven Techniques to Reduce Sleep Disrupting Stress
Journaling to Clear the Mind
Dr. Walker highlights a study showing that writing down your thoughts two hours before bed reduces the time it takes to fall asleep by 50%.
Create a to-do list or write about your day.
Focus on things you’ve accomplished, shifting attention away from worries.
Breathwork to Calm the Nervous System
Breathing exercises, such as box breathing (inhale for 4, hold for 4, exhale for 4), help lower your heart rate and reduce cortisol.
Practice for 5-10 minutes while lying in bed.
This simple habit signals to the brain that it’s time to wind down.
Meditation to Quiet the Mind
Meditation before bed improves overall sleep quality and reduces nighttime awakenings.
Try guided meditations or use apps like Headspace or Calm.
Even 10 minutes can significantly improve your rest.
Why Relaxing the Mind Is Critical
Unwinding mentally before bed allows the body to shift into parasympathetic mode—the state of rest and digestion. By managing stress, you’re not just improving your mental health—you’re paving the way for deeper, more restorative sleep.