Understanding the Complex Relationship Between Stress and Sleep

Millions of Americans face difficulties in getting a restful night’s sleep. A conversation with cognitive neuroscientist Yousuf Aslam suggests the issue may extend beyond poor bedtime habits. The brain’s capacity to sleep is linked to its sense of safety; unresolved stress and anxiety can leave people in a heightened state of alertness.

Interplay of Factors in Sleep Regulation

Aslam explained that the regulation of sleep involves a mix of neuroscience, psychology, neurochemicals, and physiological processes. Biological systems that regulate sleep depend partly on emotional factors.

Biological Systems Governing Sleep

Specializing in neuromechanics with a background in neuroscience and biochemistry from Queen Mary University, London, Aslam addressed the two main biological systems regulating sleep: circadian rhythm and sleep-wake homeostasis.

The circadian rhythm, or internal 24-hour clock, is controlled by the suprachiasmatic nucleus within the hypothalamus. It adjusts melatonin production based on light and darkness. The second system, sleep-wake homeostasis, monitors sleep needs. It involves adenosine, a chemical that accumulates during waking hours and decreases during sleep. Caffeine blocks adenosine receptors, promoting alertness.

However, sleep extends beyond biological factors. Stress and emotion regulation play crucial roles. Stress elevates cortisol levels, disrupting normal sleep processes.

The Brain and the Sense of Safety

Aslam identified two main stress-related causes of sleep disturbances. The first involves unresolved past experiences or perceived inadequacies. The brain may become restless due to feeling unsafe, influenced by memories of painful events or unresolved issues.

The second cause is anxiety regarding the future. This involves the brain anticipating negative outcomes or feeling overwhelmed by upcoming responsibilities.

In both scenarios, the brain struggles to relax. When it feels ‘unsafe,’ it enters a sympathetic nervous response, commonly known as the fight or flight response. Elevated heart rate and brain activity hinder the ability to fall and stay asleep.

For sleep to occur, the brain needs to slow down and feel secure enough to reduce stress-related thoughts. Aslam compared the transition process to moving from overthinking to cognitive relaxation. Brain activity shifts from beta waves, linked to wakefulness and stress, to alpha waves, associated with cognitive relaxation, before deeper sleep stages can be reached.

People struggling with this transition often use their phones late at night. Aslam’s team frequently identifies this behavior as a subconscious attempt to tire themselves out before finally achieving sleep through exhaustion.

Improving Sleep Through Gratitude Exercises

To combat underlying stressors, Aslam suggested a nightly gratitude-writing exercise. This practice involves writing down three things you appreciated from the day or your past, three anticipated gratifications for the next day, and four self-appreciations in the present.

He emphasized conducting this exercise before bed, enabling the brain to process these thoughts during sleep. Instead of dwelling on past or future concerns, the aim is to sleep with a sense of security and gratitude.

Aslam recommended handwriting the gratitude list using capital letters for a stronger impact than digital methods. Additionally, he advised reading the list within 45 minutes of waking, as the brain at that time is open to reprogramming. Reading the list in the morning, instead of checking messages or emails, avoids triggering a cortisol-driven stress response.

Aslam mentioned that enhancing sleep contributes positively to overall mental health, bringing improved focus, clarity, and memory abilities.

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