What role does sleep play in stress reduction?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Quality sleep acts as the body's nighttime reset for stress regulation. During stages of deep sleep, cortisol levels are upregulated, and the emotions of the day are processed. This nightly maintenance helps prevent stress from accumulating while also effectively preparing the nervous system for the challenges of the next day.
Sleep deprivation significantly disrupts your stress hormones. Just losing 90 minutes of sleep raises cortisol levels by 15 percent the next day! It is vicious. Stress causes poor sleep, and then poor sleep exacerbates stress. Managing this curve requires predictable sleep every night.
Wind-Down Routine
- Begin screen-free buffer 60 minutes before bed
- Practice relaxation techniques like light stretching
- Keep bedroom temperature at 65°F (18°C)
Consistency Practices
- Maintain consistent bedtimes even on weekends
- Limit daytime naps to 20 minutes maximum
- Use natural light exposure upon waking
Deep sleep may be what restores the body's capacity to respond to daily stress. Growth hormone is released during slow-wave sleep, which restores cellular damage from daily use while cortisol is on pause. The nightly reset of cortisol helps alleviate chronic inflammation caused by prolonged stress. To achieve 1.5-2 hours of deep sleep, set your bedtime consistently and stick to it.
REM sleep facilitates the consolidation of emotional experiences through memory. This overnight filing system protects against next-day emotional reactivity. Eating too late and drinking alcohol disrupt this vital process. To enhance your REM sleep, finish dinner at least three hours before bed, and avoid drinking alcohol at night.
Morning light exposure helps reestablish your circadian rhythm, leading to improved sleep. Exposure to natural light within 30 minutes of waking is enough to suppress melatonin and reset your internal clock. This one action positively impacts sleep initiation and depth of sleep, resulting in higher levels of stress resilience throughout the day.
When it matters, prioritize sleep quality over quantity. Six hours of uninterrupted sleep is often more restorative than eight hours of cellular fragments. Try to avoid waking up at night by establishing predictable routines and creating sleep-conducive spaces. The efficacy of sleep is closely related to protection from stress responses daily.
Read the full article: 15 Stress Management Strategies That Work
