NeuroNews

Stress and Sleep Part I: Thought-Racing and The Stress Response

  

  

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We’ve all had those nights when we are worried about some big event the next day, and the worry and anticipation keep us from going to sleep right away. Maybe it’s an important appointment, an anticipated stressful day at work, or worrying about a friend or family member who is ill, but whatever the reason, we’re tossing and turning instead of catching some ZZZs. The process of worrying and thinking about the same thing over and over is called “thought-racing”, and it’s just how it sounds: thoughts seem like they’re out-of-control and are buzzing through your mind, going 200 miles an hour. And, since this isn’t the Indy 500, that type of racing is a barrier in reaching our goal of consistent sleep.

If thought-racing is the vehicle, then adrenaline is the gasoline. When thought-racing occurs, we’re not only keeping our mind occupied when it should be resting, but we’re also stirring up nervous energy that can be further fueled by adrenaline. Adrenaline is a hormone that is released by the adrenal glands when we are under real or perceived stress—a part of “The Stress Response”. It spurs the heart rate, contracts blood vessels, and dilates air passages, all in preparation for “flight or fight”, an innate response where we are called on to act quickly to save ourselves (“fight”) or to get out of a situation (“flight”) as soon as possible. In other words, we are wide awake at these times, because our brain and body think there is a physical threat that needs addressing-- even though no true physical threat exists. The emotional threat is enough to trigger our body to use The Stress Response to help us survive.

When we are trying to get to sleep, and need to relax to do so, adrenaline has a nasty way of putting our body in the worst possible state to allow that to happen. Compounding the problem, some research now suggests that long-term sleep deprivation can activate The Stress Response trigger more easily, as it may cause biological changes in the brain response system over time (Meerlo, et al, 2008). Currently, this line of research has used animal models only, but other research indicates that chronic activation of The Stress Response may play a role in the development of medical conditions as well, such as coronary heart disease (Vitaliano, et al., 2002) and type II diabetes (Black, 2003).

Part II will provide an exercise for how to cope with thought-racing at night.

For help in applying coping strategies to sleep issues, Dr. Carolyn Karr at MidAmerica Neuroscience Institute offers sessions for those who would like help in using positive behavioral changes to decrease insomnia.