Stress and Sleep, It’s Stress Awareness Week!
International Stress Awareness Week takes place from the 3rd of November
We all have those nights where we’re lying in bed, staring at the ceiling, mind racing faster than the A15 on a Friday night. Whether it’s work, money worries or just life, stress can keep us wide awake when we need rest the most.
And it turns out, we’re not alone here in Lincolnshire. According to recent local health surveys, around 1 in 3 adults across the county report that stress regularly affects their sleep. That’s a lot of tossing and turning.
How Stress and Sleep Are Linked
Stress isn’t just a ‘mental’ thing – it has a real impact on the body. When we’re stressed, our brains release cortisol (the stress hormone). This is brilliant if you’re being chased by a goose on the Brayford… not so great when you’re trying to nod off at 11 pm.
High cortisol levels make it harder to relax and fall into deep, restorative sleep. Even if you do drift off, you might wake up feeling like you’ve run a marathon instead of having a peaceful snooze.
Some signs stress might be affecting your sleep:
· Finding it hard to fall asleep (even when you’re tired)
· Waking up multiple times during the night
· Waking up earlier than planned – and not being able to get back to sleep
· Feeling exhausted, foggy or irritable the next day
If any of that sounds familiar, it might be time to give your stress levels a bit of TLC.
Practical Tips to Tackle Stress and Gain Better Sleep
Here are a few gentle, doable steps to help calm your mind and support better sleep:
- Create a ‘wind-down’ ritual
Your brain needs a clear signal that it’s time to slow down. Try setting aside 30 minutes before bed to do something relaxing – read a book, have a warm (not hot!) bath, stretch or listen to calming music. No emails. No doom-scrolling. - Breathe it out
Simple breathing techiniques can work wonders. Even a few minutes of deep breathing can lower your heart rate and quiet that busy mind. A favourite: breathe in for 4 seconds, hold for 4 seconds. breathe out for 6 seconds and Repeat .
Box breathing is easy also very effective
Breathe in for 4, Hold for 4, Breathe ouot for 4 and Hold for 4. Repeat as often as you need. BothBreahing exercises can be carried out in before bed, in bed or at any time during the day to support stress reduction. - Keep your sleep space calm
A cluttered bedroom can make a cluttered mind worse. Think cool, quiet and dark. If noise is an issue, earplugs or gentle background sounds might help.
- Move during the day.
Exercise doesn’t have to mean joining a gym. A walk through the park or along the coast can help lower stress hormones and set you up for better sleep later. Lincolnshire’s countryside is pretty good for that. - Talk it out
Whether it’s a friend, a GP, or a support service, talking about what’s weighing on you can help take the pressure off. You don’t have to carry stress alone.
Support in Lincolnshire
If stress is keeping you up night after night, know that help is out there. Locally, you can reach out to:
· Our webinars Offer a wealth of information including a full webinar dedicated to Stress V Sleep
Our Resources available for you to download a brochure with lots of hints and tips along with Box Breathing guidance. A Yoga Nidra to support relaxation and ease you into a restful state ready for sleep.
· Lincolnshire Partnership NHS Foundation Trust – offering mental health and wellbeing support.
· Steps2Change Lincolnshire – talking therapies and stress management.
· Local wellbeing hubs and sleep workshops through Lincolnshire Sleep Hub.
· The National Sleep Helpline 03303 530 541 Monday – Thursday | 9am – 11am Monday, Tuesday & Thursday | 7pm – 9pm
· You can also speak to your GP if stress or sleep problems are affecting your daily life – they’re there to help, not judge.
Stress is a normal part of life, but when it starts to hijack your nights, it’s time to take action. Small changes can make a big difference, and you don’t have to figure it all out on your own. This Stress Awareness Week, give yourself permission to prioritise rest.
If you’d like more tips, resources, or support around sleep in Lincolnshire, check out our website, get in touch with our team, and join our mailing list to get the latest updates direct to your inbox.