The Sleep–Stress Connection: Strategies for Success

Mechanism of action

The sensory nerves detect environmental stress and regulate the HPA axis by providing a neuroendocrine link between perceived stress and physiological reactions to stress. Soon after the initial ‘run from danger’ release of hormones
such as epinephrine and norepinephrine as a response to the perceived stress the adrenals produce cortisol, which releases glycogen from the liver and muscles for fast glucose fuel for energy.

Blood sugar imbalances may lead to cravings for unhealthy food and drink choices to cope with daily stress. In turn this can make it challenging to maintain a healthy weight, potentially leading to more stress and cortisol release.

Choices made in the day can impact how you sleep that night.

Upon waking, cortisol levels usually increase quickly and gradually drop throughout the day. With HPA axis dysregulation, cortisol levels can remain high until evening, and this can disrupt sleep – leading to a vicious cycle of stress, sugar and caffeine dependence. The consumption of alcohol can give the impression of unwinding and sleepiness. Due to increased GABA levels, it is possible to fall asleep initially, but REM sleep is suppressed which is crucial for emotional processing, healthy mood and cognition. As alcohol is metabolised, it can become stimulating to the brain and leads to sleep disruptions and restlessness later in the night.

The latest research on anxiety and stress-related issues has focused on the gut–brain axis and the ability of certain probiotic strains (psychobiotics) to support healthy neural cytokine activity and healthy levels of serotonin – making the microbiome a critical component of overall mental and emotional wellness.

Identifying stressors to find the best recommendations

Stressors can often result in universal emotions of grief, sadness or fear; however, these are not restricted to life changing events such as a death of a loved one or job loss, etc. Any situation or underlying thought process has the potential to be stressful if not acknowledged and dealt with. It is also vital to address other stressors or factors that can burden cells such as chemicals in processed foods, imbalanced macronutrient intake, micronutrient deficiencies, high toxic loads from nicotine and environmental pollutants, heavy metal exposure, leaky gut, compromised microbiome, inflammation/ pain, hormonal imbalances, inadequate/excessive exercise and shallow breathing.

The nervous system and HPA axis can be supported no matter what the stressor is.

Nurture your nervous system

The healthy function of the nervous system relies heavily on the intake of essential nutrients via diet or supplementation. Among these vital nutrients, magnesium plays a crucial role. It is essential for transmitting nerve signals and preventing
excessive excitation that can lead to the death of neuronal cells. Notably, magnesium L-threonate crosses the blood– brain barrier, providing specialised support for neurological functions. Magnesium glycinate supports sleep by calming the nervous system, thanks to the presence of glycine. Additionally, magnesium citrate supports the Krebs cycle, thus contributing to energy production. B vitamins are also essential for the nervous system. They support nerve endings, neurological health, stress response, hormonal balance and detoxification processes. Recent research suggests that maintaining healthy vitamin D levels is important as it supports healthy cortisol production within abdominal adipocytes. Another key nutrient, L-theanine, aids in supporting GABA and brain alpha-wave activity, promoting a relaxing effect within the sympathetic nervous system. 5-HTP serves as a precursor to serotonin and then melatonin, contributing to good mood, sound sleep, healthy blood glucose levels and insulin function. Adequate serotonin levels can also help reduce cravings for high-carbohydrate foods and drinks. Chromium is an important mineral for supporting blood sugar balance and reducing cravings, especially if a deficiency is present. Taurine is another valuable nutrient that provides antioxidant protection for the brain and supports GABA production. It also plays a role in safeguarding the brain from excess glutamate, alongside magnesium, zinc and B6.