A Look Into How Sleep Reduces Stress

Sleep that is of high quality can have a huge impact on our health, including a lower risk of heart disease, stroke, and diabetes. It can also help you feel better and improve your general wellbeing. In fact, one of the most significant advantages is the reduction in stress levels.

While some stress is unavoidable, excessive stress can be harmful to your health. Different internal and environmental factors can cause stress, but how much sleep you get, or don’t get, has a big impact. 

Getting enough sleep has become an increasingly important and healthy lifestyle choice as the number of overly stressed adults rises. Here are some of the ways that sleep can affect your stress levels, as well as how to ensure that you get a good night’s sleep on a regular basis.

Sleep Affects Cortisol Levels

Sleep deprivation can cause the body to react as if it is in distress, releasing more cortisol, the stress hormone. Cortisol is the hormone that triggers your fight or flight response in the face of danger, raising your heart rate in preparation for a fight. 

Cortisol in excess, on the other hand, can lead to weight gain and cardiovascular problems over time. This happens when the body is unable to regulate its hormone levels overnight due to poor sleeping habits. Cortisol-related issues, such as high blood pressure, have been linked to getting less than five hours of sleep per night.

Cortisol levels can be significantly reduced by getting more rest and restoring balance to the body’s systems. To avoid the rise in hormone levels and reduce existing feelings of stress and anxiety, try to get between seven and nine hours of sleep per night as a preventative measure.

Immune System Regulation

The ability of sleep to regulate and even improve the immune system is an important aspect of living a stress-free life. We all know that being sick isn’t fun, but it also adds a lot of stress to an already hectic schedule. In addition to mental stress, illness in one part of the body places a lot of physical strain on the rest of your systems, causing them to overwork and exert themselves.

Your body, on the other hand, takes stock of itself while you sleep and produces substances that fight infection and protect you from illness. As a result, getting the sleep you need to maintain your immune system can help you respond better to illness, recover faster, and return to your normal routine.

Reduces Anxiety

Researchers discovered that not getting enough sleep activates a brain region that controls emotional processing and worry. While those who suffer from anxiety disorders are more likely to experience the mental effects of a lack of sleep, it can affect anyone who does not get enough sleep. It can cause serious stress and overwork the heart, affecting your mental health and how you handle social situations.

Adequate sleep, on the other hand, has been shown to significantly reduce anxiety by improving your ability to process stress and respond appropriately. A good night’s sleep, in particular, can improve your mood, outlook, and temperament.

How to Get Better Sleep

Begin by getting enough rest. Doctors recommend that adults get seven to nine hours of sleep per night. Make sure you’re keeping your body in a consistent nightly routine that includes enough sleep time. If you need to adjust your bedtime, don’t be afraid to do so; just do so gradually: about 10-15 minutes every day.

Then, make sure your bedroom is ready for a good night’s sleep. A sturdy, quiet box spring and the best mattress, topped with pillows made of adaptable but supportive material, should make up your bed. No matter what time of day you sleep, dark and heavy curtains will help keep out distracting noise and light.