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Using sleep to identify stress levels

Stress is a normal part of everyday life, and our body has developed systems for dealing with it. In particular, we have our sympathetic nervous system, colloquially called the  ‘fight or flight’ response. That response can also include freezing or fawning. 

When we have a stressful experience, this system becomes dominant and produces systemic responses, including the release of cortisol, adrenaline, and nor adrenaline. Our breathing becomes shallow and fast, our heart rate increases, our blood pressure goes up, our pupils dilate, and our muscles tense. We are ready for action.

It becomes a problem when our sympathetic nervous system is on high alert too often. When that happens, we can develop long-term negative effects that may include headaches, body aches, dizziness, digestive issues, fatigue and sleeping issues, a weakened immune system, and an increased risk of stroke and heart attack. 

However, it is not always easy to recognise these symptoms. Many are non-specific and can relate to a number of medical issues. In some cases, for example a stroke, there may be no symptoms before the event and in the case of a silent stroke no symptoms at all even though there is a brain injury. So what can you do to monitor your stress?

The US military recognised that military life (combat, long overseas postings) created significant stress for soldiers and, if unmanaged over extended periods of time, caused long-term health issues. They created the Combat and Operational Stress Code to enable soldiers to assess their stress levels and take appropriate steps to address that. A summary of the four levels of the code as it relates to breathing is:

• Green zone: rest and recovery - restful restorative sleep

• Yellow zone: mild stress - some sleep issues, light snoring possible

• Orange zone: moderate stress - significant sleep issues, snoring, sleep apnea, mouth breathing during sleep

• Red zone: high stress - insomnia, severe sleep apnea, snoring, mouth breathing, frequent waking, fatigue

Studies have shown that people with stress and anxiety disorders tend to breathe faster, shallower, and more erratically. This type of breathing is associated with behaviour stimulated by the sympathetic nervous system. Not only that, but those physical actions can also cause stress, sending signals to the brain that you are in danger. If we have dysfunctional breathing the sympathetic system is constantly turned up, preventing our parasympathetic system (rest and digest) from becoming dominant. The outcome? We don’t recover from the stress of the day.

For those of us not in the military, the principles from the code are still applicable. If your sleep is poor, that is a strong indicator that your body is in a stressed state. If you have one bad sleep, then there probably isn’t anything to worry about. However, if you have sleep issues that persist, it is probably time to take a closer look at your stress levels and get some help.

Breathwork can assist in helping to down-regulate and calm the nervous system to improve your sleep by increasing the influence of the parasympathetic system. Functional breathing is the foundation of good sleep, and good sleep is critical to repair and recovery right down to the cellular level. Even so, there are times when good breathing alone isn’t enough. If you find yourself in the orange and red zones, it might be time to look at your lifestyle and talk to your GP to see what changes are needed to reduce your stress and get you back into the green.

Disclaimer

This blog is for informational purposes only. It is not medical advice. Always consult a healthcare professional for personalized guidance and treatment.