Relation Between Stress and Sleep Problems

Relation Between Stress and Sleep Problems

Stress is a natural response to challenging or difficult situations, and it's normal to experience stress from time to time. However, chronic, or long-term stress can have negative effects on our mental and physical health, including our sleep.

When we experience stress, our bodies release a hormone called cortisol, which helps us stay alert and focused in the short-term. However, when cortisol levels remain elevated over a prolonged period of time, it can interfere with our natural sleep patterns.

According to the Sleep Foundation Australia around a third of Australian adults don't get enough sleep and adults need 8 hours of sleep each night.

When we're stressed, our minds can become overactive, making it difficult to calm our thoughts and fall asleep. That overactivity can lead to insomnia (a sleep disorder characterized by difficulty falling or staying asleep) which can become a chronic condition and lead to use of medication.

New research has revealed 37% of Australians have been dependent on sleeping pills or melatonin to help them sleep. The independent survey of 1,050 Australian adults found that for a period in their lives or currently, 23% of Australians admit to dependency on sleeping pills and 14% on melatonin to help them sleep.

Stress can cause nightmares, which can interrupt sleep and lead to feelings of anxiety and fear, worsen sleep apnoea (a condition in which breathing is briefly interrupted during sleep), leading to fragmented sleep and daytime sleepiness or exacerbate restless leg syndrome (a condition in which a person experiences an irresistible urge to move their legs), often disrupting sleep.

Research shows that people who get less than 8 hours of sleep tend to feel more irritable and angrier, more nervous, anxious and overwhelmed. How do you feel when you don’t get enough sleep? Flat, cloudy, you can’t focus or concentrate?

The paradox is that stress causes sleep problems, and sleep problems cause stress.

So, what’s the solution?

Apart of taking medications, there are number of ways to help deal with sleep problems including daily exercise, keeping to a bedtime routine, reducing time on your devices, meditation, breathing techniques and my absolute favourite Reiki. However, today I would like to highlight the role of Emotional Freedom Technique (EFT).

EFT is a technique that involves tapping on specific acupressure points while focusing on a specific issue or problem. This technique has been shown to reduce stress and anxiety, which in turn can lead to a reduction in cortisol levels and help promote relaxation and improve sleep quality.

Research studies have found that EFT can be effective in improving a range of physical and psychological symptoms related to stress. For example, one study published in the Journal of Nervous and Mental Disease found that participants who received EFT treatment had a significant reduction in cortisol levels compared to those who received a placebo treatment.

Another study published in the Journal of Alternative and Complementary Medicine found that EFT reduced cortisol levels and improved symptoms of anxiety and depression in a group of veterans with post-traumatic stress disorder (PTSD).

EFT is often used to address underlying emotional issues that may contribute to sleep problems. By tapping on specific acupressure points while focusing on emotions that increase stress such as fear, anger, or sadness, you may be able to release these emotions and reduce their impact on sleep. In the past I always worried that I’ll sleep in before an important event the next day. I would wake every hour to check the time even though I knew my alarm was set and I shouldn’t worry about it. It’s gone now for me, but I know it’s a problem of many people.

EFT can be used as part of a bedtime routine to help promote relaxation and calmness. By tapping on specific acupressure points while focusing on positive affirmations or relaxing thoughts, individuals may be able to create a sense of calm before bedtime, making it easier to fall and remain asleep. This process takes as little as 3 minutes to complete.

Using EFT on a regular basis, can help you become more aware of your thoughts and emotions, which can help identify patterns that may be contributing to sleep issues. By addressing these underlying issues, you may be able to develop healthier sleep habits and improve overall sleep quality.

How does EFT work?

Let’s look at acupressure points (AKA meridian points), and how they relate to issues in our body.

Meridian points are specific points along the body where energy is believed to flow. In traditional Chinese medicine, these points are known as acupoints or acupuncture points and are connected to different organs and bodily systems.

In EFT, tapping on these meridian points helps to release blockages in the body's energy system, which can contribute to emotional and physical distress.

Here are some commonly used meridian points in EFT tapping:

Karate Chop Point

The outer edge of the hand, at the base of the pinkie finger. It is often used as the starting point in EFT tapping.

Top of the Head

The crown of the head. It is often used to address feelings of overwhelm or confusion.

Eyebrow

The beginning of the eyebrow, closest to the nose. It is often used to address feelings of fear or anxiety.

Side of the Eye

The end of the eyebrow, closest to the temple. It is often used to address feelings of anger or frustration.

Under the Eye

The bone just below the eye. It is often used to address feelings of sadness or grief.

Under the Nose

Between the nose and the upper lip. It is often used to address feelings of shame or embarrassment.

Chin

The crease between the lower lip and the chin. It is often used to address feelings of guilt or self-blame.

Collarbone

Just below the collarbone. It is often used to address feelings of insecurity or low self-esteem.

Under the Arm

The side of the body, about four inches below the armpit. It is often used to address feelings of overwhelm or anxiety.

Chinese medicine uses needles to release pressure, in EFT we use the gentle action of tapping to achieve the same effect.

You literally have a solution at your fingertips.

Here is an example of an EFT tapping script that you could use to address sleep problems:

Setup statement: "Even though I have trouble sleeping, I deeply and completely accept myself."

Tapping sequence: Tap each of the following acupressure points while repeating a reminder phrase. The reminder phrase should be a brief statement that reflects the issue you want to address, such as "this trouble sleeping" or "my racing thoughts."

Top of the head "This trouble sleeping"

Eyebrow "I can't seem to turn off my racing thoughts"

Side of the eye "I feel tense and anxious when I try to sleep"

Under the eye "I worry that I won't be able to sleep tonight"

Under the nose "I feel frustrated and exhausted"

Chin "I want to relax and sleep deeply"

Collarbone "My body and mind need rest"

Under the arm "I choose to release this tension and find peace"

Take a deep breath and check in with your body and mind. Notice any changes in your thoughts or feelings and repeat the tapping sequence as needed until you feel a sense of relaxation and calm.

EFT can be a powerful tool; however, it is important to focus on the core problems as well. The more specific we get the better the results. For me as a practitioner it is amazingly rewarding to hear ‘I slept like a baby last night’ after a session with the client.

Soon we will experience the adjustment to daylight saving time and a lot of us will be experiencing changes in our sleep pattern. I know for sure I will need some tapping and please contact me if you would like some assistance.