When stress affects your sleep
Wide awake in the middle of the night, worrying about a relationship, problems at work or a recent loss? If negative thoughts emerge when you’re trying to sleep, choosing to think positively can make a difference.
Turns out that anticipating a positive outcome reduces stress and improves your sleep quality, according to research conducted by the University of Illinois at Champaign-Urbana. Participants who scored higher in optimism were 74 percent less likely to suffer insomnia.
Not surprisingly, there is a relationship between low stress and better sleep, just as there is a connection between overall health and sleep health. So, if you’re already engaging in good health habits, what can you do to keep stress from interfering with your sleep?
- Practice good bedtime habits. These include eating a light supper at least a couple of hours before bedtime; avoiding alcohol and caffeine; creating a dark, quiet room; relaxing with breathing exercises, meditation, a warm bath or journaling; and stopping screen time at least an hour before bedtime.
- If you wear a sleep-tracking device, avoid focusing too much on the data it provides you. Worrying too much about your sleep – or trying to achieve the perfect sleep – can heighten your anxiety.
- Avoid negative coping methods such as using drugs or alcohol and continually thinking about the stressor.
- In addition to teaching yourself to anticipate a positive outcome, you can also practice changing actions or thoughts that interfere with your sleep. Cognitive behavioral therapy is one type of therapy that’s proven effective when applied to stress and sleep issues.
Unfortunately, not sleeping well is a stressor in itself. If you’re struggling to get enough sleep, it’s hard to muster the energy to develop new habits or better manage negative thoughts.
“If you’ve been suffering from poor sleep or stress for longer than a few months, it may be time to talk to your primary care doctor,” said Sultan Niazi, MD, Medical Director for Goshen Physicians Sleep & Allergy Medicine and Goshen Sleep Disorders Center. “They can help you review the best solutions for you, given your health history and needs. If you’re caught in a cycle of poor sleep and stress, it can be difficult to break the cycle alone.”
Mention your sleep problems at your next primary care appointment. Don’t have a doctor? Call our New Patient Navigation team at (574) 537-5000 to schedule an appointment.
Concerns about your sleep or stress? Talk with your primary care doctor about your symptoms. Don't have a primary care doctor? All of our primary care offices are welcoming new patients!
