When we spend too much time in a state of stress or heightened alertness, switching off at night can become difficult. And when sleep is disrupted, our ability to cope with the demands of the following day can be affected. A pattern of high alert and poor sleep may form which becomes an unhelpful cycle over time leading to that common feeling of ‘tired but wired’.
One of the hormones involved in this process is cortisol. We need cortisol. It helps us to wake up, respond to challenges and mobilise energy when we need it. The problem comes when the body is repeatedly being asked to remain ‘switched on’, without enough opportunity to recover.
Over time, persistently raised cortisol can influence many aspects of health, including the skin, muscles and bones, immune function and mental wellbeing.
The skin may offer some very visible clues. Prolonged stress can affect the collagen and supportive structures that help keep skin firm and resilient, contributing to fine lines, changes in texture and loss of elasticity. Stress can also increase the production of damaging molecules in the body, which may contribute to uneven pigmentation, rougher skin and other visible signs of ageing.
This is where it becomes useful to look beyond the latest collagen powder or beauty supplement. Collagen supplementation may well have a role, but supporting healthy skin also means considering the bigger picture: nutrition, sleep, movement, stress resilience and the nutrients needed to protect and repair our tissues.
The effects of ongoing stress and span way beyond our faces. Research links chronic stress with experience faster biological ageing. At a cellular level, the protective ends of our chromosomes, known as telomeres, can shorten more quickly. Chronic stress is also associated with increased inflammation, which is increasingly recognised as one of the processes involved in ageing.
Our muscles and bones can be affected too. Prolonged stress can alter the hormones involved in maintaining these tissues, while the behaviours that often accompany stress, such as changes in eating, reduced movement, smoking or increased alcohol consumption, can add another layer to the picture.
And then there is sleep...
Good sleep quality is vital for healthy ageing. It is when much of our physical and mental restoration takes place. Immunity, metabolism, emotional balance, memory and cognitive function work more optimally due to healthy sleep patterns.
Research following almost 8,000 people in Britain found that those sleeping six hours or less in their 50s and 60s had a greater risk of developing dementia later in life. Compared with people sleeping around seven hours, they were around 30% more likely to receive a dementia diagnosis.
So, what can we do if we find ourselves feeling ‘wired but tired’?
There is no generic answer because we are all unique and have different life situations. Starting with the foundations is always useful: considering food, caffeine, alcohol, exercise, daylight and our evening routine. Additional nutritional support may have a place, from individual ingredients such as saffron, L-theanine or passionflower to carefully formulated combinations of well-researched sleep-supportive nutrients and botanicals.
The key is understanding what your particular sleep issue is asking for.
Because healthy ageing always needs a focus on the individual.
Belle xx
On 12 November 7-9 pm at Lyona, I’ll be exploring this relationship at The Art of Sleeping Well, looking at stress, sleep patterns, hormones, circadian rhythm and the practical ways we can support more restorative sleep.
Come join the conversation in a supportive community setting.
Belle Amatt, Registered Nutrition Consultant, BSc Nutritional Medicine Member of BANT, CNHC
Mobile 07786 232594
Instagram - @bellenutrition
