Stress is the common denominator of the human population, which is less than ideal. An excessive amount of it will undoubtedly cause various health problems in the long run, but it will immediately hinder sleep quality and duration.
Stress causes the autonomic nervous system to release adrenaline and cortisol. The pair of hormones increase your heart rate to circulate blood to vital organs when your body needs to be alert, commonly known as the fight/flight response. When this basic survival mechanism is triggered on a constant basis, it may create many adverse problems to your physical and mental state, including affecting your sleep. This, in turn, may give you bad dreams, wake you up in the middle of the night, or make you feel fatigued no matter how long you were able to rest.
- Mindfulness meditation produces a state of relaxation. When you focus your attention on slow breathing, you pay less attention to the stream of thoughts that usually make you tense. Even as little as 10 minutes of meditation a day can reduce cortisol levels.
- Exercise releases endorphins – the happy hormone, which reduces cortisol levels. A 6-week study found that participants who exercised twice a week had reduced perceived stress caused by uncertainty (Herbert et al., 2020).
- Reduce your caffeine intake. Overconsumption will harm your sleep routine and, in turn, increase stress and anxiety symptoms. Make sure you don’t have caffeine at least 8 hours before bedtime to avoid disrupting your sleep quality.
- Seek support from family and friends. Having a social support system is beneficial to your overall mental health.