Combat High-Functioning Stress for Better Sleep
In today’s fast-paced world, many individuals seem to manage stress effectively, appearing composed while juggling various responsibilities. However, beneath this facade lies a condition known as high-functioning stress. This modern form of chronic stress can lead to a constant state of alertness, adversely impacting sleep and overall health.
Dr. Santosh Chavan, a consultant psychiatrist from Jupiter Hospital, Pune, explains that high-functioning stress often goes unnoticed as it hides behind achievement and productivity. Unlike burnout, which is visibly apparent, high-functioning stress keeps the body in a continuous state of hyper-awareness. Symptoms include racing thoughts, irritability, muscle tension, and, crucially, sleep disturbances.
The brain releases stress hormones like cortisol and adrenaline during prolonged pressure. While these hormones can help complete tasks, they also prevent the body from transitioning into rest mode. This fight-or-flight response disrupts the body’s circadian rhythm, making it difficult to achieve deep, restorative sleep. As sleeplessness persists, stress levels rise, creating a vicious cycle of exhaustion and anxiety.
Dr. Chavan emphasizes the importance of recognizing that constant productivity is unsustainable without adequate recovery. A consistent sleep schedule can help restore balance. He advises going to bed and waking up at the same time each day, even on weekends, and avoiding stimulants like caffeine and screen time at least an hour before sleep. Instead, embracing calming rituals such as reading, light stretching, or listening to soothing music can promote relaxation.
Moreover, it’s vital not to wait until bedtime to address daily stressors. Mindfulness techniques, including deep breathing and short meditation breaks, can effectively lower cortisol levels. Physical activity, such as evening walks or yoga, is also beneficial for releasing tension and enhancing sleep quality, although intense workouts should be avoided close to bedtime.
Setting mental boundaries is crucial for individuals experiencing high-functioning stress. Many carry work-related thoughts into the bedroom, checking emails or worrying about tasks. Dr. Chavan suggests establishing a digital curfew to signal to the brain that it’s time to unwind.
In conclusion, sleep is not merely a luxury; it is essential for biological health. Taking time to rest does not equate to laziness; rather, it is a necessary component for restoring balance in both mind and body. Ultimately, thriving in life is not about relentless pushing but about allowing oneself the grace to pause and recharge.
