How stress and sleep are linked
Everyone feels stress at times, from work, money, family or health worries. Some stress is normal, but when it goes on for a long time it can cause headaches, stomach problems, tiredness and irritability, and it often makes sleep worse. Poor sleep, in turn, makes stress harder to manage. Small daily habits can help break this circle.
Habits for better sleep
- Go to bed and get up at about the same time every day.
- Avoid strong tea, coffee and energy drinks in the afternoon and evening.
- Put your mobile phone away at least 30 minutes before sleep; the light and messages keep the mind awake.
- Keep the sleeping room dark, quiet, not too hot or cold, and with fresh air.
- Avoid heavy meals late at night, and keep daytime naps short.
- Be physically active during the day, but not just before bed.
- If you cannot sleep after about 20 minutes, get up, do something calm in dim light, and go back to bed when you feel sleepy.
Calming stress
- Slow breathing: breathe in slowly through the nose while counting to four, and out through the mouth while counting to six. Repeat for a few minutes.
- Write down your worries and one small step you can take tomorrow, then put the paper away.
- Talk with someone you trust, and spend time with family and friends.
- Take short breaks during the day and go outside into daylight.
- Do not use tobacco, naswar or sleeping pills to cope with stress.
When to see a doctor
See a doctor if poor sleep continues for more than a few weeks, if you are very sleepy during the day (especially if you drive or work with machines), if someone notices that you snore loudly and stop breathing in your sleep, or if stress is affecting your work and family life. Do not start sleeping pills without a doctor's advice. If you have thoughts of harming yourself, go to the nearest hospital immediately and tell someone close to you.
To talk about sleep or stress, book a consultation with a doctor in the app or visit a clinic.