step 2: sleep and feel better

by Gladeana McMahon

For many people the first signs of stress are often the physical ones. Headaches, tension in the neck and shoulders, aches, pains, upset tummies and disrupted sleeping patterns are among the most common stress symptoms. If you already suffer from a pre-existing condition, such as eczema or asthma, it is likely that this will either return or get worse when you feel stressed. Prolonged exposure to stress also weakens our immune system making us more prone to catching colds and feeling 'under the weather'.

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difficulties sleeping

Perhaps the most distressing problem for most people is lack of sleep. Sleep is important for both our psychological and physical well-being. Studies on sleep deprivation have shown that depression and personality change can occur when the body is continuously deprived of sleep. It is difficult to remain clear-headed when tired. Research suggests the quality of sleep is more important than the quantity. The amount of sleep we need varies from person to person. Most people sleep seven hours, but some need nine to feel rested while others manage quite happily on just five.

Often it is worry about losing sleep that causes our distress rather than the loss of sleep itself. A variety of studies have demonstrated that people tend to underestimate the amount of sleep they actually get.

sleep patterns

When we are asleep we alternate between three basic stages of sleep. 'Light sleep' is when we become relaxed and our brainwaves slow down. We then drift into 'deep sleep' where the brain slows down even further.

Deep sleep is essential for replenishing our bodies and minds. During deep sleep the body heals itself by producing growth hormone that speeds the absorption of nutrients and amino acids to aid the healing of tissues. Melatonin is also produced which helps prevent viral infections and stimulates the immune system as well as enhancing sleep. 'REM' (rapid eye movement) sleep is linked to dreaming. We all dream – even if we wake without any memory of dreaming. Dreaming is essential for our minds to sort out the day's experience – if we are deprived of REM sleep for a prolonged time we can become psychologically disturbed.

We tend to move through these three stages of sleep four or five times a night, spending about one hour in deep sleep, one to two hours in REM sleep and the rest of the time in light sleep.

sleeping better

If you are having problems sleeping research suggests that these tips can be helpful:

• Keep to a routine.
• Have a warm milky drink before going to bed. Milk contains tryptophan, a natural enzyme that aids sleep.
• Take a warm bath, using relaxing oils.
• Don't allow yourself to sleep during the day regardless of how tired you feel.
• Don't drink caffeine. Caffeine is a stimulant and can keep you awake at night. Too much coffee during the day may stop you from sleeping.
• Don't eat late at night (especially foods high in fat and fibre) and avoid too much alcohol.
• Get some exercise during the day. It can be helpful to take your exercise in the late afternoon or early evening.
• Use relaxation exercises. Try visualising a pleasantly soothing scene or relax by taking regular deep breaths.
• Keep your sleeping environment as pleasant as possible. Switch off electrical appliances and ensure the light is blocked out.
• Turn your bedside clock away from you so you cannot see it. People who don't watch the clock tend to sleep better and for longer than those who do.
• Keeping a diary may also help you switch off, as writing down what has happened to you during the day, together with your feelings, can help reduce feelings of anxiety.

aches and pains

Headaches and muscle tension are also common physical problems associated with stress. Although taking the occasional painkiller can provide temporary relief, it is not a good idea to become reliant on these to deal with stress-related symptoms. Headaches and tension also contribute towards poor sleep.

Neck and shoulder exercises can help. Even when we are sitting at our computer or over our desk there are physical activities that can help counter the stiffness and stress that we feel.

tension tips

If muscle tension is a problem these simple exercises may help:

• Sit squarely in your chair, with your feet straight out in front of you, arms gently resting on your legs.
• Slowly and gently stretch your neck sideways from right to left. When your left ear is as close to your left shoulder as it will go, gently return your head to the central position. Now repeat the same exercise this time stretching your neck from left to right.
• In the same sitting position as for the neck stretching exercise, pull both shoulders up and rotate them four times from the front to the back, trying to make your shoulders touch your ears on the way up.
• Repeat the same exercise four times but rotating your shoulders from the back to the front.

The neck and shoulder exercises are particularly helpful for people spending long periods in front of a computer.

Tackling stress means making time for our physical needs during the day. We do not need to put aside hours to undertake the exercises – they can be done on a little and often basis. However, it is vital to do them.

how did you do?

We want to hear how you feel and whether the stress gym is helping. Send us an e-mail to let us know your stress rating score. If you want to, please give your age, sex, what you do and any other information you think might be relevant. Over the next few months you can let us know how you get on. Drop us a line at stress@channel4.com.

help and info

Channel 4 is not responsible for the content of third party sites.

For information on anxiety and other mental health issues, check out the mind section.

Want to find out more about stress management? Take a look at our feature on stress management.

Do you think a stress management counsellor might help you? You can find names of stress management advisors in your local area via the International Stress Management Association website www.isma.org.uk. The British Association for Counselling and Psychotherapy also has details of practitioners which can be accessed via its website on www.counselling.co.uk. The British Association for Behavioural and Cognitive Psychotherapies is another organisation that provides details of therapists which can also be accessed via its website www.babcp.com.

reading

	Confidence Works: Learn to be your own life coach by Gladeana McMahon (Sheldon Press, 2001) Teaches life coaching skills to help you feel better about yourself and get more of what you want more of the time. Practical exercises and real life stories supplement advice. Get this book
	The Sleep Solution by Nigel Ball and Nick Hough (Vermillion, 1999) Looks at sleep and sleep problems and suggests simple steps which can improve quality of sleep. Get this book
	Peaceful Sleep by Jan Sadler (Gateway, 1998) Discusses how lack of sleep can cause stress, anxiety and tension and cause further lack of sleep. Features tips and techniques on how to gain a natural and peaceful night's sleep. Get this book
	Why Zebras Don't Get Ulcers by Robert Sapolsky (WH Freeman and Company, 2000) This looks at stress, what it is and how it can affect everything from digestion, circulation and cancer growth to sex, mood and ageing, and how to cope with it. Get this book
	The Stress Workbook by Joanna Gutmann (Sheldon Press, 1998) Aimed at those who want to fit more into life, this book features practical advice for coping with juggling home and work commitments. Get this book
	Learn to Sleep Well by Chris Idzikowski (Duncan Baird Publishers, 2000) Provides practical advice on how to deal with snoring partners, restless children and nightmares. Discusses how natural remedies such as meditation, massage and aromatherapy may promote a deeper, more restful sleep. Get this book

audiotapes

Coping with Sleep Problems, Royal College of Psychiatrists
Two-cassette audio pack which offers advice and self-help tips on dealing with sleep problems.
£13.99 including post and package.
Get this audiopack

Sound Sleep by Kelly Howell (Brain Sync, 1999)
This tape claims to provide a good night's sleep and also strengthen the body's ability to heal through the release of growth hormones in the pituitary glands, triggered by the delta sound waves on the tape.
Available for £11.99 from the Airlift Book Company – Tel: 0800 018 5450.
Get this audiobook

(December 2001, resources updated May 2005)