According to a survey, one in three U.S. citizens is not getting enough sleep necessary for optimal brain function. Multiple factors contribute to this high prevalence, and a stressful lifestyle is among the leading causes. A person with a stressed mind has difficulty falling asleep or experiences frequent nighttime awakenings.
Stress disrupts sleep hygiene, which in turn harms mental well-being. Therefore, addressing the underlying causes of stress is essential for both sleep restoration and brain health.
In this piece of writing, you will gain insight into how elevated cortisol levels significantly impact sleep quality. You will also explore natural stress-relieving techniques that are effective in managing sleep issues.
Understanding the Link Between Stress and Sleep
Stress, whether acute or chronic, affects sleep by altering the production of physiological hormones such as adrenaline and cortisol. Elevated levels of these hormones interfere with various cognitive functions, including the processes that regulate sleep. Moreover, sleep and nervous system functioning are interlinked. Sleep is responsible for maintaining brain pathways that are behind memory consolidation and learning.
With reduced sleep, stress levels increase automatically as the body activates the fight-or-flight response. Sleep deprivation negatively affects cognition and overall focus. With impaired cognition, your work performance declines significantly, adding even more stress. Therefore, timely interventions for anxiety and sleep issues help ensure smooth brain functioning.
Top 4 Sleep Hygiene Tips for Everyone
Science supports the link between elevated cortisol levels and sleep disturbances. As stress is unavoidable in a world full of uncertainties, mental resilience becomes essential. Coping with racing thoughts at night is possible through simple, natural strategies that promote restful sleep:
1. Warm Water Bath
A warm water bath is a simple and effective way to address both stress and sleep issues. During sleep, our core body temperature naturally drops. Taking a warm bath before bed helps relax tense muscles and relieve pain or discomfort.
The hot water temporarily raises body temperature, and the subsequent drop after the bath signals the brain that it is time to sleep. This process helps the brain enter a resting, wind-down mode, leading to more restful sleep afterward.
1. Herbal Extracts
Various herbal compounds come with stress-relieving properties and sleep-supporting benefits. Among many, cannabinoids are one of the most reliable natural compounds, supported by various scientific studies.
This hemp extract is easily available in multiple forms, including sleep gummies, tinctures, and topical creams. Regular intake supports relaxation, and this natural compound has no psychoactive effects. However, before using any supplement regularly, consult your healthcare provider to avoid potential side effects.
1. Mindfulness Practices
Mindfulness exercises, such as deep breathing and mindfulness meditation, naturally reduce cortisol levels and help calm the nervous system. Regular practice helps you respond to stressors more calmly and effectively. You learn to focus your full attention on the present moment using all your senses while acknowledging your thoughts and emotions without judgment.
This self-realization through mental exercises empowers you to handle stressful situations more productively. Additionally, mindfulness shifts the mind from a fight-or-flight response to a relaxed state of mind. Once inner peace is achieved, symptoms of sleep issues begin to decline.
1. Aromatherapy
Using essential oils through aromatherapy helps reduce stress, lower cortisol levels, and improve sleep quality. Some recommended essential oils with anti-stress properties include tea tree, lavender, clove, pine, cinnamon, eucalyptus, thyme, etc. Choose the options you prefer, and create a soothing atmosphere in your bedroom with these calming oils.
Bottom Line
Sleep and stress are two interlinked processes with opposite effects. Lower stress levels improve sleep, while poor sleep triggers stressful mental states. Addressing the underlying causes of stress through effective stress management allows you to achieve better sleep and supports smooth cognitive functioning.
All of the techniques mentioned above help promote relaxation before bedtime and support emotional well-being. Remember, whatever you include in your bedtime routine significantly affects your ability to rest and successfully wind down. So, be wise to choose only stress-relieving rituals.