How Can Understanding Stress and Immunity Help Improve Your Sleep?
Do you find yourself tossing and turning at night, struggling to get the restful sleep you need? You're not alone—many individuals experience sleep disturbances. Some people have difficulty falling asleep, others struggle to stay asleep, and many report poor sleep quality and depth. Understanding the HPA axis (hypothalamic-pituitary-adrenal axis) and the autonomic nervous system (ANS) can shed light on these issues.
The HPA Axis and Its Role in Sleep
When our brains detect danger, the sympathetic branch of our ANS and the HPA axis are activated. This process begins with the hypothalamus secreting corticotropin-releasing hormone (CRH). This hormone prompts the pituitary gland to release adrenocorticotropic hormone (ACTH), which then signals the adrenal glands to produce cortisol, our main ‘stress’ hormone.
Cortisol and melatonin (our primary sleep hormone) work in opposition; when cortisol levels are high, melatonin levels drop, and when cortisol is low, melatonin can rise. This important relationship is often at the root of sleep issues—no matter how much we may want to sleep, high cortisol levels can prevent us from experiencing quality sleep due to insufficient melatonin.
Daily Stressors Impacting Sleep Quality
To understand sleep disturbances, we need to examine what stimulates cortisol throughout our day. The HPA axis is not a one-way street; it’s a complex feedback loop, meaning that all the components of the system continuously monitor and respond to one another’s signals. This interaction also involves other systems like the thyroid, reproductive hormones, and the immune system. When cortisol levels are elevated, we delve deeper into the sympathetic branch of our ANS, further increasing cortisol production.
In real life, this means our brains can detect danger from two sources:
External Threats: For example, feeling unsafe in a dangerous neighborhood. Real or perceived threats—like watching thrillers, action, or horror movies before bed—can overly stimulate us and negatively impact sleep.
Internal Signals: For instance, re-living a traumatic memory or experiencing stress-inducing thoughts. Ruminating at the end of the day is common and can trigger a similar stress response to the original event.
Body Signals and Their Effects on Sleep
There is more neural feedback from the body to the brain than vice versa. Therefore, factors like poor posture, shallow breathing, and blood sugar imbalances can ramp up HPA axis activity and plunge us further into a stress response.
The sympathetic nervous system (SNS) is not only about responding to big dangers; it also drives us to take action, work out, focus on challenging tasks, and overcome obstacles. If our days lack sufficient rest, we may struggle to sleep at night.
The SNS is also directly influenced by our circadian rhythms. Poor sleep one night, inadequate sunlight exposure, excessive screen time, and irregular routines can negatively affect our sleep in subsequent nights.
The Immune System’s Role in Sleep Quality
The HPA axis is intricately connected to our immune system, creating a crucial link between stress, immunity, and sleep quality. When the body experiences chronic stress, elevated cortisol levels can disrupt immune function, making it more susceptible to hidden infections like parasites, viruses, and molds. These infections can trigger inflammatory responses that keep the body in a heightened state of alertness, making it difficult to relax and fall asleep. Additionally, infections can interfere with neurotransmitter production, such as serotonin and GABA, which are vital for regulating mood and sleep. An overactive immune response may lead to symptoms like aches and fatigue, further hindering restful sleep.
Our Holistic Approach to Improving Sleep
At Rē Precision Health, we take a holistic view to improving sleep. Our offerings include workshops on nutrition and blood glucose management, a functional gut protocol to eliminate hidden infections, chiropractic care, breathwork, functional movement to enhance posture and breathing mechanics, HRV training, QEEGs, and one-on-one neuro-meditation sessions. These tools are designed to help you take control of the ANS and regulate your body’s stress response.
Ready to take the next step toward improving your sleep and managing stress? Check out our upcoming program dates and discover how our holistic approach can help you achieve restful nights and rejuvenated days.
Main Takeaways:
Recognize Stress Factors: Identify external and internal sources of stress that may impact sleep quality.
Understand the Hormonal Connection: High cortisol levels can suppress melatonin production, affecting sleep.
Monitor Your Routine: Pay attention to your daily habits, including screen time and sleep schedules, to support better sleep.
Address Physical Signals: Improve posture and breathing to reduce stress responses in the body.
Consider Overall Health: Be aware that hidden infections and neurotransmitter imbalances can disrupt sleep.
Adopt a Holistic Approach: Utilize a range of tools and techniques to improve sleep quality and regulate stress responses.