Better Sleep: Your Key to Managing Stress and Enhancing Well-Being

Better sleep starts with understanding the impact of stress. Stress takes a significant toll on our bodies, affecting everything from our energy levels to our muscles and joints. It can be the sole trigger for many aches and pains, making healing feel like an uphill battle. We used to think of stress as a minor inconvenience, but we now understand it as a major contributor to both physical and mental health challenges. Honestly, we’re just scratching the surface of what stress really means for us.

As a physiotherapist working with leaders and individuals in high-stress environments, I’ve seen firsthand how a good sleep routine can be a game-changer. It’s not just about getting enough hours; it’s about the quality of that sleep. Sleep is our body’s time to relax, recover, and heal from the damage caused by stress. But what happens when we’re overwhelmed and don’t give ourselves that time? Stress builds up, and without a chance to process it, we start to feel the effects—neck and back pain, muscle tension, increased injury risk, overall exhaustion, and low mood.

One of the best things we can do is improve our sleep quality. If you wake up feeling tired, regardless of how long you’ve slept, it’s time to make some changes. Here are a few tips I often share with my patients and clients that have made a real difference for many:

Read a book before bed. Ditch the electronic devices and TV. The blue light from screens messes with your circadian rhythm, tricking your mind into halting melatonin production, which makes it harder to fall asleep and reach that deep, restorative sleep we all need.

• Try progressive muscle relaxation or light yoga stretches. These practices can help ease muscle tension and promote relaxation, leading to a more restful night.
• Take a shower or splash your face with water. It’s incredible how something as simple as water can help us unwind.
• Avoid evening workouts if you can. Or steer clear of exercising at least two hours before bedtime. Exercises increase adrenaline levels in your body, which prevents it from preparing for sleep.
• Establish a bedtime routine. Aim for a consistent sleep schedule, targeting 6 to 8 hours of sleep. By creating a habit of going to bed at the same time every night, your body (and mind) will learn the pattern and start creating a sleep environment – releasing hormones that ensure a good night’s sleep for you every night.

Remember, we all have different circadian rhythms. Some of us are night owls, while others rise with the sun. Not everyone needs a full eight hours, and sometimes too much sleep can leave us feeling groggy. Tune in to your body and discover what works best for you. It’s entirely possible to adjust your sleep patterns in a way that fits your lifestyle holistically.

Small changes ripple outward – as we improve our sleep, we boost our overall well-being!

Mira Culic

physiotherapist

Mira Culic is a physiotherapist with over 20 years of experience, having worked in Belgrade, Berlin, and Dubai since graduating in 2003. Alongside her clinical expertise, she trained in psychology in 2013, specialising in clinical hypnosis, pain management, and later executive and leadership coaching. This unique combination allows her to treat a wide range of conditions, including acute and chronic injuries, back and neck pain, disc-related issues, psychosomatic conditions, and stress-related disorders, as well as supporting patients with rheumatoid arthritis and osteoarthritis.

Her work extends beyond the clinic, having supported elite esports teams such as Team Vitality and MKOI (formerly Mad Lions), as well as recreational athletes, leaders, and individuals in high-stress environments. Passionate about education, she teaches stress and energy management, body awareness, and prepares expecting parents with pain control and relaxation techniques. Mira’s holistic, hands-on approach blends physiotherapy with mind-body strategies, helping clients improve resilience, performance, and overall well-being.