How does sleep affect our ability to manage stress?
Written on 08/22/2025 by Pauline de Santarome
Being well rested helps you better cope with everyday challenges. On the other hand, lack of sleep reduces your ability to manage stress, which can have negative consequences on your mental and physical health. Fortunately, there are natural solutions, such as dietary supplements for stress, that can improve sleep and stress management.
Sleep and its functions
Sleep is a biological process that is essential to health and well-being. It consists of several distinct phases, each of which plays an important role in physical and mental functioning.
The different stages of sleep and their roles
The stages of sleep follow each other in cycles of approximately 90 minutes for an adult. A complete cycle includes a REM stage, a NREM stage, and a sleep stage.
1. Light slow-wave sleep (SLS): this is the transition phase between wakefulness and sleep. Heart rate and breathing slow down, and muscles relax. This phase lasts about 10 minutes. During this phase, it is possible to wake up quite easily.
2. Slow-wave sleep (SWS): This is the most restorative phase of sleep. Heart rate and breathing slow down even further, muscles are completely relaxed, and brain activity slows down significantly. This phase lasts about 20 minutes. It is difficult to wake up during deep sleep.
3. REM sleep: this is the phase of sleep when we dream. Heart rate and breathing become irregular, muscles are paralyzed, and brain activity is almost as high as when awake. This phase lasts about 10 minutes.
The importance of sleep for the regeneration of the body and brain
While we sleep, a multitude of regeneration and consolidation mechanisms kick in, contributing to our physical and mental health. During sleep, information learned during the day is replayed and reinforced in the brain's neural networks, allowing it to be stored long-term. In addition, the network of channels that irrigates the brain is particularly active during sleep. It helps eliminate metabolic waste, such as beta-amyloids.
The harmful effects of sleep deprivation on mental and physical health
Lack of sleep can lead to mood disorders, such as increased sensitivity and irritability. Insufficient sleep can disrupt the balance of neurotransmitters in the brain and cause persistent feelings of sadness.
It can also cause anxiety, creating a vicious cycle between stress and insomnia.
In addition, it becomes more difficult to stay alert and focus on a task when you are sleep deprived. Short-term and long-term memory can be affected, which can result in frequent forgetfulness and difficulty learning new information.
How does lack of sleep affect the ability to manage stress?
Lack of sleep affects the production of stress hormones, particularly cortisol and adrenaline.
Cortisol: Cortisol is the stress hormone. Its level is naturally high in the morning and decreases throughout the day. Insufficient sleep disrupts this cycle, increasing cortisol levels in the body and, consequently, stress.
Adrenaline: Adrenaline is the "fight or flight" hormone. It is secreted in response to real or perceived danger. Lack of sleep can increase sensitivity to adrenaline, amplifying the stress response.
A disruption in the natural cortisol cycle leads to an increase in the level of this hormone, thereby exacerbating stress. Similarly, increased sensitivity to adrenaline due to lack of sleep makes stress management more difficult.
⭐⭐⭐⭐⭐ - Océane
Just what I needed!
After a very stressful period at work and feeling extremely tired, I tried Santarôme Bio's Stress Control treatment, and I have to say that I've seen a real improvement! I feel much less tired and, above all, I feel that I'm better able to manage my stress. I'm won over and would definitely recommend it!
How can you improve your sleep to better manage stress?
Practice good sleep hygiene
To manage stress, it is recommended to adopt good sleep habits, go to bed at regular times, and create a favorable environment.
Regular schedule: One of the pillars of good sleep hygiene is going to bed and waking up at the same time every day, including weekends. This helps regulate the circadian rhythm, which is the body's internal biological clock.
Favorable environment: The bedroom should be a place conducive to sleep, i.e., dark, quiet, and cool. Bedding should also be comfortable and suited to your needs.
Avoid stimulants before bedtime: caffeine, alcohol, and tobacco are stimulants that can disrupt sleep. It is therefore advisable to avoid them in the hours before bedtime. Similarly, it is best not to engage in intense physical exercise too late in the day.
Do meditation and relaxation exercises
Before going to bed, take some time to unwind and relax. You can read a book, take a warm bath, or listen to soft music.
If you have trouble falling asleep, relaxation techniques such as sophrology or meditation can help.
For example, a well-known technique called cardiac coherence involves taking six breaths per minute for five minutes, three times a day. There are many videos and apps available online to help you.
Take dietary supplements
To help manage stress, Santarome offers its Stress Control capsules. Take two capsules a day for two weeks for a non-addictive treatment that promotes stress resistance and reduces nervousness and mental fatigue.
If your stress is caused by poor sleep quality, opt for marine magnesium tablets instead. Santarome's Magné Marin 360 Extra Strong is effective in combating temporary fatigue and nervousness. It also improves muscle function. Take 1 tablet per day with a large glass of water (20 cl).
In conclusion, sleep has a significant impact on emotion management. Poor sleep can lead to irritability, sadness, and even stress. Good sleep hygiene, relaxation, and dietary supplements can help improve sleep quality and resilience to stress. As a result, it promotes physical and mental well-being, allowing you to face everyday life with serenity.
