April is Stress Awareness Month and as a result, the perfect time to shed some light on the crucial interplay between stress and sleep. Stress not only affects the way we act, feel, think, or interact with others, but also how we sleep. Here, sleep therapist & founder of JoySpace Therapy, Denise Iordache, provides her insight into the link between stress and sleep.

Stress is a widespread issue, particularly in the workplace. In the UK alone, millions of individuals grapple with stress-related challenges each year. According to the Health and Safety Executive (HSE), over 875,000 workers in the UK suffer from work-related stress, depression, or anxiety, leading to a staggering 35.2 million working days lost in 2022/20231. In this latest e-news, I take a look at the health issues borne out of stress and the toll it takes on our bodies and minds to how we can bust our stress challenges – which is good news for our sleep needs.

Stress – what it does to our bodies and minds

Stress is our body's natural response to pressure, threat or demand2. The threat or pressure normally activates our autonomic nervous system (ANS), one of the major neural pathways in our bodies3, responsible with regulating involuntary physiological processes such as heart rate, respiration, digestion, and sexual arousal.

The general response to stress is the activation of our sympathetic nervous system (SNS)3 which forms part of the ANS mentioned above. This is also called the ‘fight or flight’ response. As part of this response, we might experience an increase in heart rate, in breathing and overall alertness, while other bodily functions are decreased, such as digestion. When it comes to our ‘fight or flight’ response, we need to remind ourselves that this has been part of us humans for millennia.

FACT: Our response to stress can be triggered by real or even imaginary stimuli, which in turn can be mental, physical, or emotional. It does not always have to be a real life-or-death situation which increases our stress levels; however, for our nervous system it may well feel like one every time.

In short bursts, stress can be beneficial as it helps us avoid danger or meet an important deadline. It is not unusual for people to say that they ‘perform well under stress’, however we should not confuse this with the best way of living our lives. Studies have shown that chronic stress (i.e. being exposed to high levels of stress over a long period of time) actually damages our health and can lead to burnout.

For those of us experiencing stress, the following stress induced challenges are not an exhaustive list of symptoms, but an indication of how stress affects our bodies and minds:

Mood swings or irritability
Feeling overwhelmed
Having little / no energy
Procrastinating
Experiencing insomnia / sleep disorders (i.e. sleeping too much or too little)
Eating too much / too little
Pulling away from usual activities
Libido changes
Muscle and joint angst
Headaches/migraines
Worrying thoughts

Stress – why we suffer

Stress can manifest in various forms, including physical, emotional, or behavioural symptoms. These may range from muscle tension, headaches, and fatigue to irritability, difficulty concentrating, and changes in appetite or sleep patterns.

In the workplace, stress can stem from factors such as excessive workload, tight deadlines, conflicts with colleagues, or lack of control over one's tasks. Understanding whether stress exists in our lives, in which capacity (or amount) and its impact, is the first step towards effectively managing it and prioritising our well-being.

As a sleep therapist and former corporate marketer, Denise iordache understands that the daily grind can sometimes feel like a pressure cooker. And stress in the workplace can be overwhelming, affecting not just your productivity, creativity, or attention to detail, but your overall health.

Stress and sleep – the relationship

Let's delve into the fascinating connection between stress and sleep. Over the years, more and more research has shown that stress and sleep are intertwined in a complex dance. When stress levels soar, your sleep often takes a hit, leading to restless nights and groggy mornings. Conversely, lack of sleep can exacerbate stress, creating a vicious cycle that's hard to break.

Stress can significantly influence the way we sleep, creating a challenging cycle that impacts both our mental and physical health. Research has shown that high levels of stress can disrupt sleep patterns, leading to difficulties falling asleep, frequent awakenings throughout the night, and overall poor sleep quality.

A study published in the Journal of Sleep Research found that individuals experiencing high levels of work-related stress were more likely to report insomnia symptoms and shorter sleep duration6. Stress can also activate the body's "fight or flight" response, triggering the release of stress hormones like cortisol, which can interfere with the natural sleep-wake cycle. This can result in a vicious cycle where stress disrupts sleep, and poor sleep exacerbates stress levels, perpetuating a cycle of sleep deprivation and stress.

Busting stress

Here are five tips I swear by to help manage stress and as a result promote restful sleep:

Mindfulness: Take a moment to pause and breathe, every day. Mindfulness techniques, such as meditation or deep breathing exercises, have been shown to reduce stress levels and promote relaxation. Research suggests that even brief mindfulness interventions can lead to significant reductions in workplace stress7. An easy way for us to practice mindfulness is to take 3 deep breaths (into the abdomen, so called belly breathing) daily. This can help lower our stress levels quite dramatically sometimes. I like to recommend the 3-6-9 technique to clients: breathing in for 3 seconds through the nose, holding the breath for 6 seconds and then releasing gently, through the mouth, for 9 seconds. There are many breathing techniques out there and I would encourage you to try a couple to see what works best for you.
Establish Healthy Sleep Habits:
Good sleep helps regulate stress hormones, promote emotional resilience, and enhance cognitive function, ultimately enabling you to tackle workplace challenges with clarity, focus, and vitality. Set yourself up for a good night’s sleep by creating a sleep-friendly environment. Keep your bedroom cool, dark, and quiet, and establish a regular sleep schedule. Avoid caffeine, sugar, and electronics close to bedtime, as they can interfere with your ability to unwind. Studies have demonstrated the effectiveness of such sleep hygiene practices in improving sleep quality and reducing stress-related symptoms.
Prioritise Self-Care:
Make self-care a non-negotiable part of your life. Whether it's enjoying a hobby, or spending quality time with loved ones, prioritise activities that bring you joy and relaxation. Research highlights the positive impact of self-care practices on mitigating workplace stress and enhancing overall well-being9. Unfortunately, most of us let go of our self-care practices when we feel overwhelmed or experience periods of high stress. Therefore, be extra careful to maintain your self-care routine every day until it becomes a habit.
Plan Ahead And Take Regular Work Breaks:
Taking regular breaks and stepping away from work or the work desk is essential, even if for a few minutes to make a cup of tea as you will come back with an improved perspective. Planning ahead enables the majority of us to feel more in control and less overwhelmed. After all, planning’s in our nature10. Making plans in advance does not have to mean only work-related plans, but social plans too. So why not make plans which bring you joy, such as dinner with friends to a weekend break or enjoying a place of interest you have always wanted to visit.
Walk Your Way To Exercise. We can all use some form of exercise to stifle the build-up of stress. Some forms of exercise, such as taking a brisk walk or a HIIT (high intensity interval training) class, not only deepens breathing but also relieve muscle tension. Others, such as yoga, Pilates, or tai chi, tend to combine fluid movements with deep breathing and mental focus which in turn induce calm. No matter which form of exercise suits you best, the most important element is to keep going. This is why it is imperative to choose a form of exercise that brings you joy and not something you dread. There are a multitude of ways to exercise nowadays, however if you are a beginner this can be very overwhelming. So why not start slowly and follow the NHS recommendations on walking.

By incorporating these simple, yet powerful strategies into your daily life, you can take proactive steps towards managing stress and improving sleep quality. Remember, small changes can bring significant results when it comes to nurturing your overall well-being.

As you navigate the demands stress, whether borne out of the workplace or just life, don't overlook the importance of stress management and sleep hygiene. By prioritising your physical and mental health, you can cultivate a more balanced and fulfilling life, both inside and outside.

If you find yourself struggling to cope with stress or sleep disturbances, don't hesitate to seek support from a qualified professional. If you’re considering exploring a personalised online sleep programme, the one offered by Denise at JoySpace Therapy – "Sleep Better Perform Better." might be the one for you.

Designed exclusively for individualised support, this one-on-one programme is crafted to enhance sleep quality and quantity, increase energy levels, improve focus, and address issues related to worry and stress.

Denise’s Sleep Better Perform Better programme helps you break free from sleepless nights, giving you back your energy. This comprehensive programme goes beyond traditional sleep solutions, offering tailored guidance to meet your specific needs. By participating in this programme, you not only invest in your sleep but also pave the way for improved focus and productivity throughout.

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