The stress-sleep cycle can impact your health long-term (Picture: Getty Images)
Some people are in the land of nod almost as soon as their head hits the pillow, but for those who struggle to sleep, the hours between bedtime and the alarm clock going off can feel like forever.
One of the few things more frustrating than being unable to sleep is worrying about the fact you can’t, creating a vicious cycle of stress and insomnia.
Sleep dread or sleep anxiety refers to the fear of not falling – or staying – asleep, often going hand in hand with other mental health issues like depression or anxiety disorder.
While it differs from somniphobia (the fear of sleep itself) many of the symptoms are the same: panic or anxiety around bedtime, lying awake even when you’re tired, and irritability or mood swings during the day.
According to psychiatrist Alexander Obolsky, MD, some people ‘get anxious because they think they’re not sleeping enough’, likening it to a form of performance anxiety which Harvard Professor Daniel M Wegner calls ‘the ironic process of mental control.’
Then, the less sleep we get the more on edge we become, as our bodies and brains go without the downtime needed to function as they should.
‘When our internal neuro-chemical systems are working normally, they regulate biological processes like sleep, appetite, mood and energy levels,’ Dr Irshaad Ebrahim, co-founder of The London Sleep Centre and neuropsychiatrist explains.
‘Many peoples’ sleep issues are worsened through anticipatory stress, whereby we fear an outcome before the event has taken place. When this happens repeatedly, a cycle begins to form.
‘The stress-sleep cycle is when feelings of stress stop you from achieving a sufficient night’s sleep, or when the thought of not achieving a good night’s sleep intensifies feelings of stress, thus exacerbating the cycle and making it harder to break.’
Cortisol and rest don’t mix (Picture: Getty Images/PhotoAlto)
It’s recommended we get between seven and nine hours of shut-eye each night, but it’s not just the amount of sleep that leaves you feeling refreshed in the morning. Quality is important too.
Dr Katherine Hall, sleep psychologist at Happy Beds, tells Metro.co.uk: ‘There are two primary types of sleep you need to experience to feel the benefits of a full night’s sleep – REM (or rapid eye movement) sleep and non-REM sleep.
‘Non-REM sleep is the part of the sleep cycle that will be most difficult to reach if you are constantly worrying about actually falling asleep, as your mind and body aren’t relaxed properly and in the right state to sleep.
‘Worrying and anxiety can cause you to stay in a light sleep, and unfortunately, this means that you may not reach a properly fulfilled non-REM state.’
She explains that there are three stages of non-REM sleep, each one causing your body to drop deeper and deeper into total relaxation. Without getting to the third stage (from which it’s hardest to wake up) you may be susceptible to short and long-term issues, from poor concentration to an increased risk of heart disease and stroke.
It’s not exactly encouraging reading if sleep is a source of worry in your life, and it probably seems counterproductive to highlight the dangers of not enough rest.
However, acknowledging the fears keeping you up at night can be the first step to improving your situation, with studies showing that recognising and making gradual efforts to lower your expectations of sleep can be more effective than medication in the long-run.
Avoiding tech at night can help (Picture: Getty Images)
There are also a number of simple measures that can help in this progressive journey – which thankfully don’t require you to change your life and become a Zen master.
‘For example, if you have children and they wake during the night, try and implement these tips wherever possible to see an improvement in your sleep and in turn, both physical and mental health,’ says Dr Katherine.
Here are her top tips for breaking the cycle:
Set a routine
Both Dr Katherine and Dr Irshaad recommend a consistent bedtime and wake-up time to maintain the circadian rhythm (the body’s 24-hour internal clock).
Take a few days or weeks to work out ‘your optimum sleep time’, then stick to it. No lie-ins allowed.
Create a relaxing environment
‘Your room should be dark, quiet, and free from distractions,’ says Dr Katherine.
‘Light and noise can cause you to wake up throughout the night, so invest in curtains, black-out blinds, and earplugs if you’re a light sleeper.’
Avoid tech before bed
Dr Katherine continues: ‘Similarly, avoid using your phone or social media just before bed. Blue lights from electronics can cause your brain to become more alert, meaning you struggle to fall asleep.’
Instead, she advises reading to help you switch off and unwind of an evening.
Try relaxation techniques
You’re effectively trying to trick your brain here, so calming, sleep-inducing practices like meditation, breathing exercises, having a bath or even just spending some time on skincare can help.
‘Creating a routine signals to your brain that sleep is coming, making it easier for you to switch off and fall asleep when the time comes,’ says Dr Katherine.
Exercise – but not before bed
Physical activity is useful for how it literally tires us out, plus it can help balance hormone levels that reduce stress.
It may be best to keep the exercise to earlier in the day though, as the adrenaline and endorphins released can have the opposite affect and actually promote wakefulness in some people.
Avoid food and drink triggers
When you’re sleeping poorly, caffeine is tempting, but limit your consumption if you want to break the stress-sleep cycle.
Dr Katherine adds: ‘It’s also sensible to avoid big meals close to bedtime and avoid sugary foods, which can cause a spike in energy levels.
‘Despite initially causing sleepiness, alcohol can disrupt sleep too, so it is best avoided if you’re struggling with the quality of your sleep.’
If symptoms continue even after you’ve given these methods a go, visit your doctor for further advice.
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