Stress and Sleep
Stress Related Sleep Disorders
Stress and
depression seem to be the natural consequence of extended work hours and the increased demands on worker productivity. Just a few years ago, life was much simpler. We were not as strongly intertwined in the global community, and the technology age hadn’t yet begun. Now workers are also competing against foreign competitors as well as time to maintain their industrial edge. Creativity and productivity have increased, but worker hours have also increased, leaving less time for relaxation and socialization. As a result, needed leisure and social time is squeezed into those critical hours once reserved for sleep. Experts believe that almost half of all sleep problems are due to stress.
Why we suffer from Stress Related Sleep Disorders
Sleep researchers have discovered that the brain needs time to erase or sift through the events of the day, almost the same way a computer needs to clean its hard drive to create space for the next day’s events. Often, the nighttime is the only time some allow for this needed activity. So instead of sleeping, their brain seems to race as they go over the stressful events of the day. Obviously, finding time and using effective methods for relieving stress is the best way to improve healthy sleep.
Most people who suffer from stress related sleep disorders are classified as ‘sleep responders.’ Their loss of sleep is a reaction to stress, just as some react by becoming depressed, anxious, or by gaining weight. Often the effects of stress are manifested in a combination of disorders.
Help for Stress Related Sleep Disorders
The most important thing to remember about relieving stress is that our bodies need time to work out the effects of stress. A consistent regimen is critical in this situation because it creates an expectation of stress release. The trick is to schedule time to work through the stress and find ways to whittle down or eliminate problems so they don’t arise when you’re trying to sleep.
For example, writing issues down on 3 X 5 cards and writing steps you’ll take to resolve these issues helps your brain to work through them while you’re still awake. Another solution may be talking problems through with a loved one before bed. If your brain goes back to these issues when you’re trying to sleep, you can reassure yourself that they are already dealt with.
Dr. Sigmund Freud developed one creative method that works for many. He would go through each problem as if he were preparing for a trip. He would handle each issue in his mind and then mentally pack it away in a trunk drawer. When all issues were dealt with, he would mentally shut the trunk and lock it.
Other effective strategies for reducing stress involve daily exercise, sleep preparation routines (taking a warm bath, listening to music, reading, avoiding the bedroom until the need for sleep etc.) If you want to prepare yourself for sleep it’s a good idea to build up an association in your mind of bed and sleep. Your bed should only be used for two things – sleep and sex. Avoid destructive influences such as watching TV before bedtime (especially in bed). Avoid alcohol at least 4 hours before you are ready to sleep and this should only be in moderation. You’ll find abstaining from caffeine, tobacco and any medications that would interfere with sleep wise and an excellent way to relieve stress and insomnia without pills.
Those looking for a solution to there insomnia where pills are avoided and side effects minimised would do well to investigate light therapy. This cutting edge technology is providing those afflicted with circadian related sleeplessness a well earned rest.
