From Stress to Rest: How to Manage Tension and Sleep Better
Stress. It’s part of life—especially during high-stakes events like elections, which can amplify tension and disrupt routines. We’re just coming out of one, and no matter which way the political winds blew, the tension it leaves behind can feel like a storm rattling your mind. And with today being Stress Awareness Day, it’s the perfect time to reflect on how stress affects us and, more importantly, how we can manage it.
Now, here’s the thing about stress: It’s not just a daytime menace. Stress follows you into the night. You lie down, thinking you’re ready to sleep, but your mind has other plans. It replays arguments, worries, headlines, or just a general sense of unease. Suddenly, that soft pillow feels like a bed of nails.
Why is that? Well, stress triggers your body’s fight-or-flight response—an ancient survival mechanism that’s amazing when you need to avoid a saber-toothed tiger but terrible for winding down and getting restorative sleep. Cortisol, the primary stress hormone, stays high, telling your body, “Stay alert. Danger might be near.” But if you’re scanning social media or replaying the news, that ‘danger’ is only in your head. And cortisol doesn’t get the memo.
So, how do we short-circuit this cycle and finally sleep peacefully? Let’s talk strategies:
1. Get Grounded in the Moment
Stress has a way of pulling your mind into an endless loop of worries—projecting into the future or ruminating on the past. One way to break that cycle is through grounding exercises. Deep breathing is simple yet powerful: inhale for four counts, hold for four, and exhale for four. This practice sends signals to your nervous system to ease up, slowing your heart rate and lowering cortisol levels.
Another great technique is progressive muscle relaxation. This involves tensing each muscle group for a few seconds and then releasing. Start from your toes and work your way up to your head. This process not only distracts your mind from stress but also makes your body recognize that it’s time to relax.
2. Create a Consistent Wind-Down Routine
Your brain works like a snow globe. Throughout the day, it’s constantly being shaken with thoughts, decisions, and emotions. To let the snow settle, you need to intentionally transition into a restful state. A 30-60 minute wind-down routine signals to your body that it’s time to shift gears. Try reading, stretching, or doing deep breathing exercises to release tension and prepare your mind for rest
Journaling is another effective component of a wind-down routine. Write down your worries, thoughts, or tasks for the next day. By putting these on paper, you’re giving your brain permission to let go, reducing the likelihood of racing thoughts when you’re trying to sleep. These rituals help lower stress hormones and create a buffer between the chaos of the day and sleep.
3. Practice Mindfulness or Meditation
Mindfulness doesn’t have to mean hours of sitting cross-legged. Even a brief 5-10 minute practice can do wonders for stress management. Sit quietly, close your eyes, and focus on your breath or a simple mantra. When your mind wanders—and it will—gently guide it back to your breath.
Guided meditation apps can be especially useful, providing step-by-step instructions and helping your mind find its way back when it starts to drift. Regular mindfulness practice not only lowers stress but also improves how your body handles stress long-term.
4. Get Moving During the Day
Exercise is one of the most potent stress relievers there is. You don’t need to run a marathon to benefit; even a 20-30 minute walk can significantly impact your stress levels. Movement helps regulate cortisol, improve mood, and set the stage for better sleep at night.
Try incorporating movement into your day in a way that feels good for you—whether it’s dancing, yoga, or simply stretching. Bonus points if you can do it outside in natural sunlight, which further helps regulate your circadian rhythm and improves your overall well-being.
5. Re-evaluate Caffeine and Alcohol Intake
Caffeine and alcohol can play sneaky roles in how your body handles stress. Caffeine, for example, can stay in your system for up to 10 hours, keeping you wired and amplifying feelings of anxiety if consumed too late in the day. Be mindful of when you have your last cup and opt for decaffeinated or herbal teas in the afternoon.
On the other hand, alcohol might feel like it’s helping you relax initially, but it disrupts your sleep cycles and leaves you feeling groggy the next day. Alcohol can increase the production of stress hormones and impair your body’s ability to manage stress effectively. Reducing or moderating your intake can help your body stay balanced and better equipped for relaxation and restorative sleep.
Master Your Stress, Master Your Life
Managing stress isn’t about eliminating it; it’s about accepting that it’s a natural part of life and learning proactive ways to manage it effectively. Life will always have elections, deadlines, and unexpected challenges. But with these tools, you shift from being at the mercy of stress to being in control of it.
Use Stress Awareness Day as an opportunity to equip yourself with these practical strategies. Because better stress management means better sleep—it reinforces your overall well-being and empowers you to handle life’s challenges with resilience and clarity. And better sleep? That means a better you.
Sleep deeply. Live fully.
Kirk Parsley, M.D.
P.S. For extra support in managing stress and ensuring quality sleep, consider incorporating Sleep Remedy into your routine. Formulated to support your body’s natural relaxation and sleep processes, Sleep Remedy is an effective tool to help you achieve restorative rest, even during stressful times.
Sleep Remedy
CAPSULES
Doc Parsley’s Sleep Remedy is a natural sleep aid, formulated with a blend of calming nutrients to help you fall asleep faster and improve your sleep quality. Doctor-developed and recommended, it’s non-habit forming and safe for daily use.