Is stress affecting your sleep?
Chronic stress is a ubiquitous issue in the modern world. With a constant bombardment of bad news, work deadlines, busy family schedules, social media, actual social lives, and lack of self care, it is no wonder modern humans struggle with the simple ability to sleep… even when completely and utterly exhausted!
The association between stress and sleep is related back to the daily dance between 2 very important hormones, Cortisol & Melatonin. Known as our circadian rhythm, these hormones regulate our sleep- wake cycle.
Cortisol: starts getting produced as the sun rises. Early morning light sends a message to a centre in our brain called the suprachiasmatic nucleus (or SCN) to release cortisol from the adrenal gland. This is what rouses us and keeps us alert during the day. Cortisol peaks in the morning and slowly drops off over the day and into the evening.
Melatonin: aka our “sleep” hormone is released when the SCN senses the late afternoon sunset and darkness falling. Evening is when melatonin increases, helping you to sleep. Then as the sun rises come morning, in enters cortisol again.
High levels of stress hormones (from either physical or psychological stress), produced throughout the day can impair your circadian rhythm from cycling properly. If cortisol levels are too high at night, it will supress melatonin production, hence your ability to sleep.
So what can you do?
Sunlight! Pretty simple really… Getting sunlight at key times of the day (sunrise, midday, sunset) is one of the simplest and most profound ways to get that internal clock back on track.
Practice good sleep hygiene! More on this here
Use an App like “Smiling Mind” or “Calm” and practice 30-60 minutes of mindfulness meditation before bed.
Herbs such as Withania, Lavendar, Passionflower, Zizyphus, and Californian Poppy help to promote GABA in the brain and are safe and effective alternatives to pharmaceuticals like benzodiazepines. ALWAYS check with your health care professional before using any herbal medicines.
Magnesium… always! An effective treatment for stress, sleep and helping to reset the circadian rhythm. Go for good quality though and avoid over the counter magnesium oxide supplements.
Our circadian rhythms are so much more than sleep (think all hormones!) but that is a whole other story. Stress can disrupt this beautiful daily rhythm, so if you are struggling to get quality sleep try some of these easy ways to get you back on track and waking refreshed.
And remember, these things take time! Just taking a herbal sleep formula is not the answer, you have to address your specific drivers. And never take any new natural medicines without professional advice.