What to do when stress feels like an unwelcome companion in your life and interrupts your sleep.

Stress can infiltrate every aspect of our lives, including the essential need for quality sleep. The body and mind are deeply interconnected, and when stress levels rise, they can disrupt our rest, creating a vicious cycle that diminishes both mental clarity and overall well-being.

Enter somatic therapy—a transformative approach that leverages the body’s innate wisdom to alleviate stress and enhance sleep quality. By honing in on bodily sensations and emotional ties, somatic therapy offers powerful tools to break free from the stress-sleep cycle, inviting a deeper sense of relaxation and rejuvenation.

Let’s uncover how somatic practices can help you reclaim restful nights and a more balanced life.

Understanding Somatic Therapy  

The term somatic refers to “of, relating to, or affecting the body.” While somatic therapy shares similarities with mindfulness and meditation practices, its primary focus is on awareness of body sensations and emotional connections. Each of these practices strives to help the practitioner increase focus, decrease stress and anxiety, and potentially improve pain or other physical symptoms.

How Stress Affects Sleep

Whether you’ve been overwhelmed by short-term stress related to a work conflict or regularly battle chronic stress, you’ve likely experienced one or more physical, psychological, and behavioral sensations related to stress. These can include:

• Physical: Aches/pains; Chest pain/racing heart; Exhaustion/trouble sleeping; Headaches/dizziness/shaking; High blood pressure (hypertension); Muscle tension/jaw clenching; Stomach/digestive problems; Trouble with intimacy; Weakened immune system.
• Psychological: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral: Alcohol use disorder; Gambling disorder; Compulsive sexual behavior, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Stressful sensations cause the body to fall into a stress-sleep cycle, which begins when daytime stress keeps you from falling or staying asleep. Then, the lack of sleep increases daytime stress. This cycle can lead to sleep disturbances such as sleep anxiety or insomnia, emphasizing the importance of managing stress to improve sleep quality.

Causes of Stress-Induced Sleep Problems

It’s essential to address the root causes of stress to enhance your sleep quality. If any of the following cause stress that impacts your sleep, it’s important to reach out to a healthcare professional for advice, such as: 

• Day-to-day Activities
• Emotional Issues
• Depression and Anxiety
• Generalized Anxiety Disorder (GAD)
• Panic Disorder 
• Excessive Screen Time
• Caffeine and Alcohol Use
• Lack of Routine
• Chronic Health Conditions
• Side Effects of Medication
• Sleep Environment 
• Associations with Sleep

Transforming Stress through Somatic Therapy

The techniques taught in somatic therapy are like a soothing balm for the body, helping us recognize sensations that are signs of stress. A few of the most common types of therapeutic somatic exercises that calm the nervous system through movement and breath include:

• Grounding: Placing bare feet or hands directly in contact with the earth and sensing how it makes you feel.
• Breath Work: Somatic therapy incorporates belly breathing. This technique focuses on deep breathing from the diaphragm and abdominal muscles rather than the chest to promote a calming sensation.
• Alexander Technique: Developed over 120 years ago, the Alexander Technique teaches individuals to change damaging postural and movement patterns to move more mindfully and release body tension.
• Mindfulness Exercise: From body scans to walking and sitting meditations, mindfulness focuses on breathing and the body.

TRY IT: The Office of Well-Being at Johns Hopkins Medicine offers a gentle movement series to promote mind-body connection and well-being. Remember to ask your healthcare provider before starting any exercise program.

Incorporating Somatic Exercises Into a Bedtime Routine

Somatic exercises emphasize building awareness of the mind and body through physical sensation, rather than focusing on meeting fitness goals (although those can be a bonus!). Whether or not you have an established bedtime routine, it’s a breeze to incorporate somatic exercise into your wind-down schedule. 

Mindful Breathing

Mindful breathing helps you focus on your breath, allowing your body to relax. Try the technique by following the steps below:

1. Sit or lie down in a comfortable position.
2. Close your eyes, take a deep breath through your nose, and count to four.
3. Hold your breath for a count of four. 
4. Exhale slowly through your mouth for a count of six.
5. Repeat for five to ten minutes.

Body Scan Meditation

Try a body scan to release physical tension and relax your body and mind. To perform a body scan:

1. Lie down in a comfortable position and close your eyes.
2. Start at your toes, focusing on any sensations you feel.
3. Slowly move your attention up your body, part by part, noticing areas of tension to relax them.
4. Continue until you reach the top of your head. Repeat if necessary.

Progressive Muscle Relaxation (PMR)

PMR involves tensing and relaxing different muscle groups to reduce physical tension. Follow these steps:

• Begin by lying down in a comfortable position.
• Starting with your toes, tense the muscles for a count of five, then release.
• Move up your body, tensing and relaxing each muscle group, ending with your face and head.
• Enjoy the sensation of relaxation spreading through your body.

Create a Sleep-Friendly Environment

In addition to somatic therapy and exercises, your bedroom plays a crucial role in promoting relaxation and sleep. Follow these tips to create a tranquil space that promotes relaxation and rejuvenating sleep:

• Declutter: An unorganized space can be detrimental to quality sleep.
• Darkness: Use blackout curtains or an eye mask to block out light.
• Quiet: Use earplugs or a white noise machine to eliminate disruptive sounds.
• Comfort: Ensure your mattress and pillows are comfortable and supportive.

Good-bye Stress, Hello Restful and Restorative Sleep

The intricate relationship between stress and sleep quality is undeniable. As we navigate the challenges of daily life, it becomes increasingly vital to recognize how our mental and emotional well-being impacts our rest. High levels of stress can lead to restless nights and disrupted sleep patterns, creating a cyclical problem that can affect our health, productivity, and overall quality of life.

By prioritizing effective stress management techniques with somatic therapy and exercises, we empower ourselves to enhance not just our sleep quality but our overall resilience against life’s stressors. Ultimately, nurturing both our mental health and sleep hygiene can pave the way to a balanced and fulfilling life, enabling us to wake up refreshed and ready to tackle whatever challenges lie ahead. 

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.