How Stress Affects Your Sleep
When you are under stress, your body responds by activating the hypothalamic-pituitary-adrenal (HPA) axis, which releases cortisol, a critical hormone in managing your body’s reaction to stress. In addition to controlling our sleep-wake cycle, cortisol helps us regulate our metabolism and reduce inflammation. Prolonged, elevated cortisol levels or chronic stress can disrupt these processes, leading to inflammation, chronic pain, depression, and even the progression of Alzheimer’s and Parkinson’s disease.
Cortisol levels are meant to slowly decline throughout the day. When elevated cortisol levels persist into the evening, this hormonal imbalance interferes with the production of melatonin, a hormone that helps your body sleep properly. With time, these high cortisol levels can lead to sleep disorders like insomnia and exacerbate anxiety and depression.
This creates an unhealthy cycle in which stress leads to poor sleep, amplifying stress and making it even harder to sleep.
How to Reduce Stress Before Bed
Certain nighttime behaviors, like teeth grinding and covering your ears while sleeping, may indicate nervous system activation, but they’re not necessarily a reflection of your daytime stress levels. However, some sleep disturbances, such as sleepwalking, night terrors, and other movement-related disorders, are commonly seen in people under a lot of stress.
If stress interferes with your sleep, establishing a bedtime routine and incorporating relaxation techniques before bed can help signal your body that it’s time to unwind. Here are some ways you can help your body get the rest it needs:
- Keep work and daytime activities out of the bedroom
- Avoid anything stimulating within three hours of bedtime
- Practice progressive muscle relaxation before bed
With these simple modifications, you can create a more restful sleep environment and allow your body and mind to rest and recover.
What This Means For You
While there isn’t enough evidence to directly link sleep position to your mental health, certain positions, like sleeping on your side, may help with conditions like acid reflux or reduce the risk of Alzheimer’s. If you’re struggling with sleep, consider speaking with your healthcare provider.
Sources:
- Levendowski, D. J., et al. "Head position during sleep: potential implications for patients with neurodegenerative disease." Journal of Alzheimer’s Disease 67.2 (2019): 631-638.
- Knezevic, E., et al. "The role of cortisol in chronic stress, neurodegenerative diseases, and psychological disorders." Cells 12.23 (2023): 2726.
- National Heart, Lung, and Blood Institute. "How sleep works: your sleep/wake cycle."
- Scott, A. J., et al. "Improving sleep quality leads to better mental health: a meta-analysis of randomized controlled trials." Sleep with Fox 60 (2021): 101556.
- de Souza Aldm, et al. "Sleep disturbance in children with attention-deficit hyperactivity disorder: relationship with melatonin and behavior." Neurol Res. 2024;46(9):803-811.
Author Bio:
Caitlin Pagán holds a bachelor’s degree in psychology with a focus on education and early childhood development. She focuses on mental health coverage.
