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Manage stress, feel calmer

Are you constantly on edge? Restless? Thumping heart? Overtired but find it hard to fall asleep? Or stay asleep? 

Constant or prolonged stress can lead to something called ‘hyperarousal’. Our arousal system is part of the autonomic nervous system that helps control alertness and bodily functions.  

Hyperarousal is a key reason why people experience insomnia. 

Hyperarousal and sleep

Moira Jung, psychologist and CEO of the Sleephealth Foundation, tells us that people with hyperarousal often don’t feel sleepy at all in the evening (or after night shift). They take a long time to switch off. 

Hyperarousal also causes problems waking during the night and being unable to get back to sleep. At the start of the night, our ‘sleep debt’ may mean we can get to sleep. But as the night goes on and our sleep debt reduces, hyperarousal is no longer supressed. So we wake up and find it hard to return to sleep.

Tips for lowering stress levels

Try winding down by:

  • practising relaxation techniques, stretching, yoga or meditation
  • moving your body
  • making time for your hobbies
  • ensuring days off are restful (as much as you can)
  • phoning a friend
  • unplugging or reducing screen time  
  • reaching out for support (we are here for you)

Definition: sleep debt

This is when you sleep fewer hours than your body needs. If your body needs 8 hours of sleep per night but only gets 6, you have accumulated 2 hours of sleep debt. 

Jess’ story of winding back to better sleep

Jess, an RN/RM working in a small remote town, felt on edge and unable to wind down. She had been a midwife for 4 years, and her job was very demanding. She often worked overtime, and the health service she worked at was always short-staffed. 

“I have anxiety, and I wake up so many times during sleep. It’s like I’m ‘tired and wired’ all the time. I want to sleep, but my brain feels so alert!”  

Jess knew she couldn’t control her work environment, but she could take steps to manage her stress levels. She loved being in nature, jogging, and yoga and started doing these activities routinely. They became a mandatory part of her life, not a luxury when she had time. Over time, this helped her feel calmer during the day and, subsequently, during sleep.  

References

Resources 

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