A good night’s sleep is imperative to your mental, emotional, physical and spiritual well being. Sleep is as essential as eating and breathing, but many people delay it and push it aside as if it’s insignificant and negotiable. Running on fumes with minimal sleep and a busy schedule has become the norm these days, with stress and anxiety being the main causes of sleep deprivation. If you’re experiencing chronic sleep issues, it’s a signal that something in your life is out of balance and it’s important to get to the root cause of the issue.
Stress and Sleep
When you’re under stress, the sympathetic nervous system is triggered and the body is in fight or flight mode. This releases hormones that stimulate the body in order to handle the immediate stressor. If you’re experiencing this stress response on a regular basis, it makes sense why you would be having a difficult time sleeping. Your body is constantly overstimulated. Stress considerably impacts your sleep. Conversely, if you don’t sleep well, the next day you will be more irritated, frustrated and short tempered causing even more stress. Awareness of your stressors and problem solving them to the best of your ability is a pivotal part in helping your body and mind wind down and relax at night so you can experience a deep, restorative sleep. Poor quality sleep is detrimental to your health in so many ways.
“By helping us keep the world in perspective, sleep gives us a chance to refocus on the essence of who we are. And in that place of connection, it is easier for the fears and concerns of the world to drop away.” –Ariana Huffington
10 ways the body/mind is impacted when you sleep poorly
- Brain function: learning, problem solving skills, creativity, decision making, focus and concentration
- Emotional stability
- Hormonal balance
- Mood swings
- Weakened immune system
- Increased toxicity in the body
- Exhaustion
- Anxiety
- Depression
- Chronic disease/illness
Relaxation and Sleep
Just like stress and sleep are connected, relaxation and sleep are interrelated. Managing your stressors is one part of the solution and incorporating relaxing activities into your day is another part. You want to do activities that switch on your body’s relaxation response, activating your parasympathetic nervous system. It’s impossible to always live in this state but it’s important to have a close relationship with it so you can easily shift into relaxation mode when it’s time for bed. It’s kind of like you’re training your body and mind to relax, so at bedtime you know how to wind down and fall into an uninterrupted, restorative sleep.
10 activities that activate the relaxation response
- Yoga
- Exercise
- Nature
- Aromatherapy
- Taking a bath
- Breathing exercises
- Mindfulness meditation
- Massage
- Sex
- Soothing music
10 ways the body/mind benefits while you sleep
- Fuels the brain
- Repairs and heals the physical body
- Rests and recharges the mind
- Flushes out toxins
- Filters out unnecessary input/brain clears away stuff it doesnt need
- Regulates hormones
- Boosts immunity
- Decreases inflammation
- Maintains weight
- Relieves stress
10 tips for a better nights sleep
- Enjoy relaxing activities throughout the day that help you disconnect from your to-do list.
- Exercise regularly to help get energy out and relax the body.
- Adults need 6-8 hours of uninterrupted sleep to function best, ideally being asleep already between 11pm-2am-when you sleep the deepest.
- Create a “wind-down” routine.
- If you find your mind racing with thoughts before bed, take 5-10 minutes to write out your thoughts
- Create a comfortable, quiet, dark, temperature controlled room.
- Practice relaxation techniques right before bed.
- Avoid caffeine, alcohol and heavy meals close to bedtime.
- Disconnect from electronics at bedtime.
- Be consistent with a realistic bedtime and wake up time.
It’s important to identify your stressors and integrate relaxing activities into your life on a daily basis. You don’t want your norm to be fight or flight response. Stress negatively impacts the body in so many ways and sleep is not something you have the luxury of sacrificing. Consistently activate your relaxation response and create a sleep routine that works for you, so you can function at your best, accomplish your dreams and goals and enjoy a thriving life.
Check out my YouTube channel for desk yoga and restorative yoga practices that can help activate your relaxation response.
