Wired Awake

Do you struggle to sleep, only to wake up feeling like a zombie—or, worse, wide-eyed and wired? You’re not alone. Stress is a major culprit behind restless nights. Even more insidious, many of us live with chronic stress so long that it feels ‘normal.’

Stress and Sleep: A Vicious Cycle

The Australian Psychological Society’s Stress and Wellbeing survey found that in 2015, Australians reported higher stress levels than ever before [^1]. By 2017, Medibank data showed 4.9 million Australians battling stress—up from 3.7 million ten years earlier—and 44 percent of them linked it to poor sleep [^2].

Are You Really Stressed?

Your body gives away the truth. Watch for these signs:

1. Shallow breathing: Fast, chest-only breaths or breath-holding.

2. Muscle tension: Tight neck, shoulders, clenched fists, or teeth grinding.

3. Hunched posture: A forward-leaning, protective stance—our fight-or-flight pose.

4. Racing heart: Noticeably elevated heart rate and blood pressure.

Four Ways to Release Stress

Once you spot your stress cues, try these simple fixes:

• Switch your thoughts
  Consciously swap stress-fueling thoughts for positive ones. Learn more.

• Practice deep breathing
  Inhale slowly and deeply, then exhale with the same rhythm. This calms your nervous system instantly.

• Progressive muscle relaxation
  Tense each muscle group for a few seconds, then release fully. Step-by-step guide.

• Open your posture
  Roll your shoulders back, lengthen your spine, and stand tall. A safe, open stance signals your brain to lower stress hormones.

Build these habits into your day and you’ll head to bed calmer—and drift into sleep more easily.

References

1. Australian Psychological Society. Stress and Wellbeing Survey, 2015. https://www.psychology.org.au/Assets/Files/PW15-SR.pdf

2. The New Daily. “Stressed Australians Survey,” Dec 28, 2017. https://thenewdaily.com.au/life/wellbeing/2017/12/28/stressed-australians-survey/

3. Wiley. Psychophysiology study. http://onlinelibrary.wiley.com/doi/10.1111/j.1469-8986.1980.tb02293.x/abstract

4. American Psychological Association. “Stress and the Body.” http://www.apa.org/helpcenter/stress-body.aspx

5. My Back Coach. Slow-motion fight-or-flight. http://www.mybackcoach.com/slow-motion-fight-or-flight/

6. Springer. Stress management chapter. https://link.springer.com/chapter/10.1007/978-3-540-89208-3_324

7. Springer. Relaxation techniques chapter. https://link.springer.com/chapter/10.1007/978-1-4614-5538-7_11

8. Men’s Health. “How Your Posture Fights Stress.” https://www.menshealth.com/health/how-your-posture-fights-stress