
by Dr. Owen Wiseman, ND
Stress & Sleep: Unlocking the Science and Strategies for Better Health
Stress and sleep are the frenemies of health: deeply connected, yet often at odds. Stress keeps you tossing and turning at night, and lack of sleep amplifies every little inconvenience into a major catastrophe. If you’ve ever felt like your brain is running a late-night talk show you didn’t sign up for, you’re not alone. In fact, millions of Canadians report sleep disturbances, and a significant portion attribute their sleepless nights to stress.1,2
But here’s the good news: cutting-edge research is shedding light on how stress and sleep work—and how we can make them play nice. From improving memory to lowering cardiovascular risk, tackling this dynamic duo is about more than just getting through the day. It’s about thriving.
What is the connection between stress and sleep?
Stress is like an overzealous personal trainer—great in small doses, disastrous when it overstays its welcome. Short bursts of stress can help you focus and perform, but chronic stress triggers the release of cortisol, disrupting your body’s natural rhythms.3 This delays the release of melatonin, the hormone responsible for sleep, creating a vicious cycle of sleepless nights and frazzled days.
Lack of sleep, in turn, worsens stress. When you’re sleep-deprived, your brain’s amygdala (the fear and stress center) goes into overdrive, making everyday challenges feel like existential threats.4,5
It’s no wonder sleep-deprived individuals are more prone to anxiety and irritability.
Example #1: The Overworked Professional
Take Sarah, a marketing executive juggling a demanding job, two kids, and a very opinionated cat named Mr. Whiskers. After months of late-night emails and stress eating her way through spreadsheets, Sarah started noticing the toll: she couldn’t fall asleep, woke up exhausted, and felt like a zombie on autopilot. One particularly stressful night, she Googled “how to stop overthinking at 2 AM” while lying in bed.
Her turning point came when she introduced mindfulness meditation and herbal sleep aids, like valerian and hops, into her routine. Within weeks, Sarah was sleeping better, managing her stress more effectively, and even reclaiming her mornings for some quality time with Mr. Whiskers (who is now less judgmental).
What Science Tells Us About Stress and Sleep
Stress Reshapes Memory and Perception
Recent research reveals that stress changes how we encode and retrieve memories. Under stress, the brain creates larger, more generalized memory engrams, making us overreact to unrelated triggers.6 This is particularly common in those experiencing chronic stress, where even minor inconveniences can feel overwhelming.
Sleep Optimizes Cognitive Function
Non-REM (NREM) sleep synchronizes neural firing patterns, allowing the brain to efficiently process and consolidate information. Without enough deep sleep, your cognitive abilities suffer, making everything from decision-making to remembering where you left your keys significantly harder.7
Example #2: The College Student Conundrum
Meet Jake, a college student who thought pulling all-nighters fueled by caffeine and optimism was a great strategy. After weeks of minimal sleep, he started forgetting deadlines and feeling unusually anxious. A study he stumbled upon during a late-night procrastination session revealed that loneliness—not screen time—was the strongest predictor of insomnia in his age group.8
Jake took action: he joined a study group, started exercising, and cut down on late-night gaming. The result? Better sleep, improved grades, and the realization that maybe adulthood wasn’t so scary after all.
Physical Activity as a Game-Changer
One of the most promising findings in stress and sleep research is the role of exercise.
Physical activity reduces stress-induced brain activity, particularly in regions linked to emotional regulation. A large-scale study of over 50,000 participants found that those who met exercise guidelines had a 23% lower risk of cardiovascular disease, even under high stress.9
What’s even better? The benefits start small. A 20-minute walk or a quick yoga session can lower cortisol levels and improve sleep quality.10
The Hidden Impact of Screen Time and Childhood Sleep
For children, excessive screen time disrupts sleep patterns, leading to behavioural issues like hyperactivity and mood swings.11 Blue light exposure reduces melatonin production, while the overstimulation of gaming or social media delays bedtime.
Parents who introduce screen-free wind-down routines often report dramatic improvements in their child’s mood and focus during the day.
Actionable Strategies for Balancing Stress and Sleep
Incorporate Herbal Remedies for Stress and sleep
- Perfect for on-the-go stress relief, Relax Oral Spray combines passionflower and lemon balm to soothe anxiety and promote calm without drowsiness. Passionflower boosts GABA levels, while lemon balm eases nervous tension.12 Enhanced with zinc, the spray also counteracts stress-induced depletion and supports immunity.13 Its portable design ensures quick, effective relief whenever stress strikes.
- GoodNight! combines wild lettuce, lemon balm, magnesium, and L-tryptophan for a powerful sleep solution. Wild lettuce promotes sedation and shortens sleep latency, while lemon balm calms the mind. Magnesium aids muscle relaxation, and L-tryptophan enhances serotonin, setting the stage for deep, restorative sleep. Its fast-acting, chewable granules are ideal for home use or travel, offering a convenient way to combat sleepless nights.
- A blend of valerian root and hops, Deep Sleep is clinically proven to improve deep sleep by up to 25%. Valerian enhances GABA activity in the brain, promoting relaxation, while hops improve sleep onset and quality.14 This non-addictive alternative rivals prescription sedatives in effectiveness, helping users fall asleep faster and wake up refreshed.
Build a Sleep Sanctuary
- Keep your bedroom cool, dark, and quiet.
- Invest in blackout curtains and avoid screens for at least an hour before bed.
Prioritize Social Connections
Feeling connected reduces stress-induced sleep disturbances. Make time for meaningful interactions, even if it’s just a coffee date with a friend.
Get Moving
Regular exercise not only improves sleep but also lowers cortisol levels. Choose activities you enjoy to ensure consistency.
Practice Cognitive Relaxation
Techniques like progressive muscle relaxation and mindfulness meditation calm the nervous system, preparing your body for a peaceful night.
The Bigger Picture: Why Stress and Sleep Matter
Stress and sleep are more than health buzzwords—they’re the bedrock of your well-being. When these pillars are balanced, you wake up energized, navigate challenges with clarity, and support your immune, digestive, and hormonal systems effortlessly.
The latest science confirms what many have intuitively known: managing stress and improving sleep isn’t about perfection; it’s about progress. Small changes, whether it’s a mindfulness practice or a natural remedy, can create a ripple effect that transforms your health.
So, whether you’re a Sarah, a Jake, or somewhere in between, take the first step today. Because a good night’s sleep and a calm mind aren’t just goals—they’re the foundation for a thriving life.
References:
1. Hamilton, Hayley A., et al. "Debt stress, psychological distress and overall health among adults in Ontario." Journal of Psychiatric Research 111 (2019): 89-95.
2. Ipsos Health Service Report 2024.
3. Rahman, Shadab A., et al. "Characterizing the temporal dynamics of melatonin and cortisol changes in response to nocturnal light exposure." Scientific reports 9.1 (2019): 19720.
4. Zhang, Jie, et al. "Sleep deprivation increases the generalization of perceptual and concept-based fear: an fNIRS study." Journal of Anxiety Disorders (2024): 102892.
5. Lam, Yeuk Ching, et al. "A sleepless night disrupts the resolution of emotional conflicts: Behavioural and neural evidence." Journal of Sleep Research (2024): e14176.
6. Ramsaran, Adam I., et al. "A shift in the mechanisms controlling hippocampal engram formation during brain maturation." Science 380.6644 (2023): 543-551.
7. Kharas, Natasha, et al. "NREM sleep improves behavioral performance by desynchronizing cortical circuits." Science 386.6724 (2024): 892-897.
8. Sy, John Richmond T., et al. "Screen time and insomnia among college students: the moderating effect of loneliness." Journal of American College Health (2024): 1-10.
9. Zureigat, Hadil, et al. "Effect of stress-related neural pathways on the cardiovascular benefit of physical activity." Journal of the American College of Cardiology 83.16 (2024): 1543-1553.
10. De Nys, Len, et al. "The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis." Psychoneuroendocrinology 143 (2022): 105843.
11. Arregi, Ane, et al. "Hair cortisol determinants in 11-year-old children: Environmental, social and individual factors." Hormones and Behavior 164 (2024): 105575.
12. Harit, Mahesh Kumar, et al. "Randomized, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems." Cureus 16.3 (2024).
13. Jin, Di, et al. "The nutritional roles of zinc for immune system and COVID-19 patients." Frontiers in Nutrition 11 (2024): 1385591.
14. Dimpfel, Wilfried, and A. A. Suter. "Sleep improving effects of a single dose administration of a valerian/hops fluid extract. A double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using the electrohypnogram." Zeitschrift für Phytotherapie 29.S 1 (2008): P06.
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