Stress in these tough times can keep you from sleeping – and lack of sleep can add to stress, draining your energy and undermining your mental health.
Health and financial stress around the COVID-19 pandemic and lockdown are keeping many of us awake at night – and in turn, the lack of sleep can impact our mental well-being, leaving us less able to cope effectively.
Why is sleep so important?
When we sleep, our body and brain repair themselves. Our brain sorts and stores information, consolidating our thoughts and memories, and our immune system is strengthened, boosting our stress response and the systems that help to regulate our emotions and connect with others.
According to a review of studies in the journal Sleep Medicine Reviews, people who consistently report feelings of happiness, excitement and energy are more likely to sleep better – and in turn, sleeping better helps them maintain their positive mood and better mental health.
Disordered sleep, on the other hand, is linked to lower mood and cognitive functioning and increased stress. "Several studies have shown that getting fewer than six hours of good quality sleep impairs functioning in a similar way to having had one or two alcoholic drinks," says Gauteng clinical psychologist Dr Colinda Linde, author of Get the Balance Right: Coping Strategies for Working Moms.
A new study shows just five nights of sleep restriction - under five hours per night - lowers mood and mental outlook, "imposing a negative emotional bias" - and an earlier study showed sleep deprivation increases our tendency to stress about the future – what is called "anticipatory anxiety".
Difficulty sleeping can be the first symptom of depression, and left unchecked, anxiety and depression can become overwhelming. It’s vital to take steps to manage stress and maintain energy levels:
Eat a well-balanced diet
Choose foods with a low glycemic index, which are less likely to cause large increases in blood sugar levels followed by an energy slump – which typically follows eating fast-absorbed sugars and refined starches. Include high fibre vegetables, whole grains, some lean protein and healthy oils like olive oil in your diet.
Be aware of what you drink
Limit caffeine after 2pm, which can keep you awake; limit alcohol, which brings fragmented sleep as your body breaks it down; and drink plenty of water – fatigue is one of the first signs your body is short of fluids, notes Harvard Health. Be cautious of drinking too much water just before you go to bed, as this can result in your sleep being interrupted by needing to go to the loo during the night.
Make time to relax before bed
Engage in relaxing activities before turning in, or if you wake in the night with stressful thoughts churning. Meditation, progressive muscle relaxation and controlled breathing can help reduce stress.
Unpack the source of your stress
This includes seeing a psychologist if need be. Cognitive stress management and cognitive behavioural therapy can help you reframe worries, address them logically, and learn ways to let go of those over which you have no control.
Reach out to a support system to unburden
If you don’t have a trusted friend, explore reputable online support groups. Contact the SA Depression and Anxiety Group for guidance - phone 0800 21 22 23 or sms 31393.
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