(This is the second part of a two part article. If you missed the first part, you can read it here.)
Last week I talked about how stress can cause the body’s “fight or flight” system (also called the sympathetic nervous system) to kick in and release stress chemicals that then make it hard to fall asleep even hours later. In our hectic lives, we are frequently in an almost constant state of stress – late for work, worried about the kids, and trying to keep up with the bills, not to mention all that goes along with chronic illness. Usually the word “stress” refers to emotional stress, but this can also be the physical stressors of fighting an infection, dealing with pain, digestive issues, lack of sleep, or many other situations. We left off last week identifying stress as a main cause of the inability to fall asleep or to stay asleep, and now we’ll see what we can do about it. Of course, a reminder that there can be many causes of insomnia so be sure to discuss this with your doctor if you have concerns.
The sympathetic nervous system (aka “fight or flight”) releases several chemicals that cause wakefulness including corticotropin-releasing hormone (CRH), adrenocorticotropic hormone (ACTH), cortisol, noradrenaline, and adrenaline. These chemicals are associated with attention and arousal. There are many complex processes that contribute to healthy sleep, but as long as the stress causes the release of these chemicals, sleep will be unrefreshing if it happens at all. In order to reduce the release of these stress chemicals, the body needs to move out of the sometimes continual “fight or flight” mode, and into the relaxed “rest and digest” mode.
A common remedy is to supplement with some of the many chemicals (whether thru natural supplements or medication) that support the sleep process. While this can be a miracle for some, the hit-or-miss approach of trying to figure out which of the countless chemicals an individual needs can be rather daunting. This is why one remedy may work perfectly for one person, but do nothing for another, or why something may work for a while and then stop. However, it is not fixing the bigger problem of dealing with the stress that caused the problem in the first place.
I believe the best approach is to decrease the “fight or flight” response by decreasing the stress and the stress chemicals in the body. Not only will this help with sleep, but reducing stress will strengthen other body systems like the immune and digestive functions. But this is easier said than done. Often we are so hurt by memories of the past or anxieties about the future that it’s next to impossible to just turn off the stressful chatter going on in our minds.
Fortunately, there are several ways to reduce the “fight or flight” response and to elicit the “rest and digest” (parasympathetic nervous system) function. None of them are an instant fix, and they require consistency and practice.
- Deep belly breathing. Place one hand on your chest and one hand on your belly and feel yourself breathe naturally. Usually most of the movement will be felt in the chest. Now, take a deep breath and feel it going all the way into your belly. This slow, deep belly breathing signals the nervous system that you’re safe and it reduces the release of the stress chemicals. Do this several times during the day, especially before going into a stressful situation, and you’ll notice how much calmer you are.
- Mindfulness/meditation. When we can set aside the mistakes and imperfections of the past, plus stop the worrying and anxiety about the future, and focus on only right now, the majority of our stress is gone. Mindfulness is the practice of mentally and emotionally being fully present in this moment. The idea is not to have a completely blank mind, but rather to be able to observe our thoughts and choose to allow them go rather than get stuck in our thinking. In the same way an exercised muscle grown stronger, the more we practice mindfulness the more we are able to be aware and in control of our thoughts and emotions throughout our day. Once we are able to choose our reactions, we are able to calmly deal with situations and so prevent the release of our stress chemicals.
- Yoga combines breathing, mindfulness, and movement. There are many different types of yoga. Some are more helpful for sleep than others so you will want to do some investigation on your own. Yoga Nidra is at the restful, very calming end of the spectrum, while Power Yoga is much more strenuous, and there are many others in between.
- Yes, art can relax the sympathetic nervous system. A recent study by Drexel University found that spending just 45 minutes creating art can significantly reduce stress related hormones in the body. And fortunately, it works just as well whether you are painting a master piece or just drawing stick-figures.
- Get outdoors. A walk in the park can go a long ways towards a good night’s sleep. A study published by Environmental Health and Preventive Medicine found that participants who walked in the forest had lower levels of stress hormones than those who walked through a city environment.
These are some of the simple ways that you can reduce the stress chemicals that may be contributing to your insomnia. Again, these are not quick fixes, but you will see change over time as you continue with these practices. Not only can lowering stress chemicals improve sleep, but you may also notice an overall feeling of calm and mental/emotional control with less stress and anxiety. This calmer thinking can lead to an overall reduction in stress can help spend a greater amount of time, energy and resources in the “rest and digest” phase. Not only can your sleep improve, but by freeing up energy and resources to focus on healing and long-term health, some of your other symptoms may be reduced or even resolved.
For more ideas to help with dealing with chronic health challenges, get my free download, 6 Strategies for Resilience with Chronic Illness.
