Understanding the science and how to help
UNDERSTANDING THE SCIENCE
AND HOW TO HELP
There are 4 key chemicals and hormones which regulate the body’s ‘sleep-wake’ system to create a 24-hour balanced mind cycle.7 Learning about their role can help you gain a better understanding of the ‘sleep-stress cycle’ from the video, and further understand the link between stress and sleep.
Click to reveal the chemicals and hormones that affect each step of this cycle7-10
WAKE UP REFRESHED
HISTAMINE (THE ALARM CLOCK)
When histamine levels rise in the brain this encourages the release of chemicals that wake you up and stops the release of sleep-promoting chemicals
MOOD, MIND & FOCUS
CORTISOL (THE ENERGISER)
The ‘stress’ hormone that stimulates wakefulness and energy. It also drives the body’s fight-or-flight response
GETTING TO SLEEP
ADENOSINE (THE RELAXER)
Levels rise during the day due to mental activity, peaking in the evening to depress the central nervous system (CNS) and promote sleep
STAYING ASLEEP
MELATONIN (THE NIGHT LIGHT)
Promotes sleep and is naturally produced as light exposure decreases and darkness increases
You can now see how when we are stressed, the stress hormone (cortisol) increases in the body. This build of cortisol makes it harder for the body to relax and therefore poorly affects sleep. This causes further stress which keeps the cortisol levels high, causing the cycle to continue. When cortisol is elevated too frequently and over long periods of time, it can cause health issues.8,10
MINI QUIZ
Which of the following chemicals or hormones help keep the body alert and awake?
Select all that apply:
HOW CAN CUSTOMERS HELP THEMSELVES?
SLEEP HYGIENE & LIFESTYLE ADVICE
The following tips may be useful for customers experiencing temporary short-term sleep or stress-related problems.11,12
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Keep a sleep diary for 2 weeks
Record worries, stresses and times you sleep and wake -
Manage your sleep environment
Ensure your bedroom is quiet, dark and cool -
Adopt a regular sleep schedule
Have a regular wake up and sleep time and avoid daytime naps -
Be active and go outside during the day
Avoid exercise before bedtime - it will make you feel more alert -
Avoid eating too close to bedtime
Give your body time to digest food to avoid indigestion -
Limit or avoid caffeine, nicotine, energy drinks or alcohol
These stimulants can keep you awake at night -
Help your mind wind down before your sleep
Have a bath, read a book or listen to gentle music -
Try complementary therapies to help you to relax
Meditation, muscle relaxation and visualisation -
Avoid screen time 1-2hrs before bed
TVs and devices like smartphones emit blue light that can affect sleep