One of the most overlooked yet crucial components of stress
recovery is quality sleep. Sleep is not just about resting; it is an
active process that allows the body and mind to heal, recharge, and reset.
I like to think of it as the brain filing away all those
inputs and memories you created during the day.
If you don’t give yourself enough rest, your files will be messy and all
over the place like a poorly run office. Investing in sleep quality can
significantly enhance our ability to cope with stress, improve cognitive
function, and even support overall well-being.
The Science Behind Sleep and Stress Recovery
When we sleep, our bodies go through different sleep cycles,
including light sleep, deep sleep, and REM (rapid eye movement) sleep. These
stages play a vital role in reducing stress:
- Light
Sleep: This is the transitional stage between wakefulness and deeper
sleep. Light sleep helps with memory processing, metabolic regulation, and
nervous system relaxation. While it doesn’t offer as much restoration as
deep sleep, it is essential for transitioning into more restful stages.
- Deep
Sleep: This stage is when the body repairs tissues, strengthens the
immune system, and releases growth hormones. Deep sleep helps reduce
cortisol, the stress hormone, promoting overall relaxation and
restoration.
- REM
Sleep: Essential for cognitive function and emotional regulation, REM
sleep allows the brain to process emotions, solve problems, and enhance
memory. It is crucial for recovering from daily stressors.
When we do not get enough sleep or experience poor-quality
sleep, stress levels can skyrocket. Chronic sleep deprivation can lead to
increased anxiety, difficulty concentrating, irritability, and even a weakened
immune system. This makes sleep not just a luxury but a necessity for effective
stress recovery. Here’s what you can do.
Invest in Sleep Quality: The Essentials
1. A Good Mattress: The Foundation of Restful Sleep
A high-quality mattress is one of the best investments you
can make for stress recovery. Most of us spend 1/3 of our life in bed, so
making it a quality mattress for the time you spend there is one of the best
investments you can make. I know people with $100k cars, but crappy wholesale
discount mattresses worth $300. It makes no sense. An uncomfortable or worn-out
mattress can lead to body aches, poor spinal alignment, and restless sleep.
When selecting a mattress, consider:
Firmness Level: A mattress that supports your
sleeping position is key. Side sleepers may prefer softer mattresses, while
back or stomach sleepers might need firmer options.
Material: Memory foam, latex, and hybrid mattresses
each offer different levels of support and comfort.
Cooling Technology: If you tend to overheat at night,
look for mattresses with cooling gel or breathable materials to regulate
temperature. There are also add-on services like “Eight sleep” or “Chili-pads”
that you can add to help temperature control your mattress.
2. The Right Pillow: Supporting Your Neck and Spine
A bad pillow can contribute to neck pain, headaches, and
restless sleep. The right pillow should support your natural spinal alignment
and cater to your sleeping position:
- Side
Sleepers: Need a thicker, firmer pillow to keep the head aligned with
the spine.
- Back
Sleepers: A medium-thick pillow that cradles the neck while keeping
the head aligned.
- Stomach
Sleepers: A softer, thinner pillow to avoid straining the neck.
Additionally, investing in a cooling or ergonomic pillow can
improve comfort and enhance sleep quality.
I discovered an amazing all around body pillow when I was pregnant (often
marketed as a pregnancy pillow). I recently
rediscovered a new version and now use one regularly. No pregnancy needed.
3. Grounding Sheets: A Unique Approach to Better Sleep
Grounding (or earthing) sheets
are gaining popularity as a natural way to improve sleep and reduce stress.
These sheets are made with conductive materials that allow your body to connect
with the Earth’s natural electric charge, which may help reduce inflammation, improve
circulation, lower stress hormones, and enhance relaxation.
Some studies suggest grounding sheets can lead to deeper
sleep and a sense of calm, making them worth trying for those struggling with
stress-related sleep disturbances. The benefit of a grounding sheet is that it
works while you sleep. If you aren’t ready to try a grounding sheet, you can
also just stand outside on grass or soil in your bare feet for the same effect
(though in smaller doses and for less time).
Other Interesting Ways to Improve Sleep Quality
4. Weighted Blankets: A Hug for the Nervous System
Weighted blankets use deep pressure stimulation to promote
relaxation and mimic the feeling of being hugged. Studies show they can help
reduce cortisol and increase serotonin, leading to improved sleep quality and
stress relief. These gained popularity
in recent years for helping neurodiverse individuals or kids with anxiety. When
my daughter was having trouble sleeping a few years ago we got her a weighted blanked
and it worked like magic. I sometimes borrow it if I’m going through a
stressful or restless time. It really helps.
5. Aromatherapy: Harnessing the Power of Scents
Essential oils such as lavender, chamomile, and sandalwood
have calming properties that promote relaxation. Diffusing these oils in your
bedroom or using them in a bedtime routine can help signal your body that it’s
time to wind down. Electronic air diffusers are pretty cheap. We have one in
the living room to help with ambiance and pet smells, but it’s a nice idea to
try them in the bedroom as well.
6. Blue Light Blocking: Protecting Your Circadian Rhythm
Exposure to blue light from
screens (phones, tablets, TVs) can interfere with melatonin production, making
it harder to fall asleep. To combat this you can use blue light-blocking
glasses in the evening, enable “night mode” on most devices, or avoid screens altogether
for at least an hour before bed.
7. Sound Therapy: White Noise and Binaural Beats
For those who struggle with a racing mind at night, sound
therapy can be a game-changer. White noise, nature sounds, or binaural beats
can help calm the nervous system and encourage deep sleep. You can buy a sound machine or alarm clock
with sounds (I have a day light alarm clock), or if you have an Alexa or other
smart device, you can try asking it to play “rain sounds” or something similar.
8. Sleep Hygiene: Setting Up the Ideal Sleep Environment
It can be super helpful to
create a routine around sleep that includes both timing and the right
environment. Going to bed around the same time and getting up at the same time
makes it a habit that will cue you that it’s time to rest when bedtime approaches.
Creating a sleep-friendly environment is also a key for stress recovery. The
best sleep conditions include temperature, sounds, and space. Ideally you create an atmosphere that is cool
and dark. A temperature between 60-67°F (15-19°C) promotes better sleep. It’s
also worth mentioning that a clutter-free space can help reduce stress and
signal relaxation.
Prioritizing Sleep for a Stress-Free Life
Quality sleep is one of the most effective ways to recover
from stress and maintain overall well-being. By investing in the right
mattress, pillow, and sleep-enhancing tools like grounding sheets or weighted
blankets, you can create a restful environment that supports deep, restorative
sleep. Combining these elements with good sleep hygiene and relaxation
techniques will not only improve your stress resilience but also enhance your
physical and mental health in the long run.
Prioritizing sleep is not just about getting through the
night, it’s about setting yourself up for success in every aspect of life. The
better you sleep, the better you feel, think, and perform the next day. Make
sleep a priority, and watch how it transforms your stress levels and overall
well-being.
If you’re a data nerd like me, you can even use sleep
tracking devices like the Oura Ring, or a smart watch. Experiment and see what
works best for you!
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And if you are too burned out and overwhelmed to even
begin to use any of these strategies it might be time to get some help. Find a
coach, therapist, or doctor who can help you reverse out of the physical,
mental, and emotional symptoms of burnout so you can get back to living in life
you love.
Remember, Self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic Leadership and
Wellness coach, stress strategist, and writer, who spent 20 years in corporate
and leadership functions. When she is not working, she loves to go on nature
adventures with her family, in the Pacific Northwest where they call home. You
can find out more on her website,
or follow her on LinkedIn,
Medium, or Instagram.
If you want some help optimizing your sleep, or with
general wellness, schedule
a call here.
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