Understanding Hyperarousal

During times of stress, it is supposed to be an ADAPTIVE response to sleep less deeply and a little less overall. When we are stressed our body releases “fight or flight” type hormones to keep us more alert and ready to act at a moment’s notice. Not surprisingly, such hormones can also prevent us from sleeping as deeply, lest we succumb to the threat we are stressed about during sleep. During these times of stress, we actually have increased alertness in both the night AND day, so, despite sleeping a bit less, we can still maintain vigilance during the day. When the stressor finally resolves we return to sleeping more deeply.

Some of us also sleep more lightly when our brain knows there is something we must prepare for the next day. The brain may spend parts of the night planning for the upcoming event, which might lead one to experience dreams related to planning for something or even dream fragments intermingled with thoughts resulting in a feeling that we barely slept the preceding night, a phenomenon called sleep state misperception (see https://michelle-jonelis.medium.com/when-you-feel-awake-but-youre-really-asleep-b9e16840d9d5).

The state of increased alertness from stress is called “hyperarousal”. In our ancestors, hyperarousal would have been a very helpful way to come with short-term stressors such as a prowling lion, thunderstorm, or planning for an upcoming voyage. Even in our modern times, hyperarousal can be beneficial in helping to prepare us for a work/school presentation or trip the following day. Unfortunately, hyperarousal becomes maladaptive if it continues for too long, which is often the case with worries about our finances, feelings of inadequacy, anxiety about work, health or your life’s purpose.

If you frequently feel anxious during the day or at night, you can take steps to reduce your state of “hyperarousal”:

• Set aside time in your day to practice slow, deep breathing. Learning to slow your breathing can reduce stress, and a consistent practice can help your body and mind find relief. For more information on deep breathing techniques, check out this resource. https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques#1
• Earlier in the day, well before bedtime, address the worries that regularly pop into your mind at night. Try this “Constructive Worry” exercise: https://michelle-jonelis.medium.com/constructive-worry-exercise-6a27356b448d
• Before bedtime, write down a “to do list” of the essential things you need to accomplish the next day. This will free your mind from having to plan during the night.
• Draw your attention to the positive things in your life by practicing gratitude. Try journaling about three things you are grateful for that happened during your day. At least two of these things should be something very small, such as a person holding the door open for you that day. Learn more about the health benefits of gratitude here. http://time.com/5026174/health-benefits-of-gratitude/
• Take time before bed to give YOURSELF validation by writing down or stating one thing you accomplished that day.
• Consider signing up for a class on mindfulness or meditation, or practice relaxation exercises such as progressive muscle relaxation or guided imagery. These techniques will not necessarily bring on sleep, but they can help the body and mind relax and prepare for sleep. Meditation and slow, deep breathing are also a great way to pass the time if you are awake during the night. These techniques will calm the brain and body in a manner similar to sleep.
• Reassure yourself at night that you are resting your body, even if you are not asleep the entire night. Some wakefulness during the night is normal, see https://michelle-jonelis.medium.com/understanding-normal-sleep-and-alertness-329093cc3869