We’ve all heard it — about how we need to get better sleep for optimal health. But what does that really mean? What does research say about the link between stress and sleep, and why is this important? This post examines the connection. There is a link between stress and sleep. If you can learn how to control your stress, then you can control your insomnia. The relationship between stress and sleep is a close one. When we are stressed, our bodies prepare for “fight or flight” by releasing hormones such as adrenaline, noradrenaline, cortisol and dopamine. This helps us to stay alert and ready to deal with the situation.
Many of us are unable to sleep early in the night. The turns keep changing. As a result, sleep is not complete and after getting up in the morning, they get back to work and after that feel lethargy and lethargy throughout the day. Obviously, this will have an impact on performance as well. Sometimes sleeplessness is common, but this situation is happening with you continuously, so you must think why it is happening. Experts say that without knowing the cause of sleeplessness, it is difficult to solve the problem. Actually, our body communicates to our health and signals our poor sleep. But sometimes we ignore these signs.
What are symptoms of poor quality sleep:-
- Slowed thinking
- Snoring, tossing and turning
- Reduced attention span
- Worsened memory
- Waking up tired
- Poor or risky decision-making.
- Lack of energy.
- Mood changes including feelings of stress, anxiety, or irritability.
How Stress Affects Your Sleep
Stress is an unavoidable part of life, but the way you manage it can impact your health and happiness. As many as 70 million Americans are affected by sleep disorders, according to the National Sleep Foundation. And if you’re feeling tired, stressed out or exhausted, it’s likely that you’re getting less sleep than your body needs to feel healthy and energetic. How stressed are you, really? It might be more than you think. Sleep is important for our health and well-being. It’s a time when our bodies and minds get a chance to rest, repair, and rejuvenate so we have the energy to go about our day. But if we are stressed out, it can affect how much sleep we get and how well we rest during the night.
Stress leads to serious health problems some of them are:-
1. Mental health problems
Not all stress is bad. In fact, having a little bit of stress in your life can actually be a positive thing. But too much stress can be detrimental to both your mental health and physical well-being. When stress becomes the risks for mental health problems and medical problems increase. Long-term stress increases the risk of mental health problems such as anxiety and depression, substance use problems, sleep problems, pain and bodily complaints such as muscle tension.
2. High blood pressure
According to the National Heart, Lung and Blood Institute (NHLBI), high blood pressure (HBP, also known as hypertension) is the leading cause of coronary heart disease and stroke. Stress can be a contributing factor in raising your blood pressure. High blood pressure is one of the most common types of chronic disease. It is often called the silent killer because it usually has no symptoms, and people do not realize they have it until it causes damage to their organs.
3. Heart disease
According to a study published by the American Psychological Association, stress has been linked to an increased risk of heart disease. Our emotional state can cause our bodies to produce chemicals such as adrenaline, cortisol, and norepinephrine. This can lead to irregular heartbeats and increased blood pressure.
4. Lead to Obesity
Too much stress can affect your body in a number of ways. Stress is a common cause of overeating, but it’s just the tip of the iceberg when it comes to how stress may be impacting your weight. It’s also important to understand that stress isn’t always bad for you — in fact, it can actually help motivate you to change your lifestyle and lose weight.
You might not realize that stress is actually one of the leading causes of diabetes, but it’s true. In fact, stress is the most common trigger for Type 2 diabetes . But if you’re like most people, you might not be aware that stress is one of the biggest factors in developing diabetes.
Stress is a major factor in headaches. In fact, stress is the No. 1 cause of chronic headaches and migraines — and it isn’t complicated. It causes tension in the neck and shoulders, which leads to tense muscles and pain throughout the body. If you’re having a headache, it could be your body’s way of telling you that something is wrong. Stress and anxiety can lead to headaches as well as other health issues like high blood pressure.
7. Accelerates Aging
According to a recent study by the University of California, Berkeley, stress has a significant impact on aging. Researchers found that when parts of cells are damaged by stress, they can become toxic to surrounding tissues and lead to accelerated aging. Both psychological and physical stress can accelerate the aging process. While you may not be able to prevent stress entirely, you can take steps to mitigate its effects on your health.
Here are some of the best ways to reduce the stress and takes quality sleep:
In the midst of a busy day, it’s all too easy to let stress build up and take over, but taking time for some de-stressing can actually help you do more.
1. Use Relaxation Technique
There are many relaxation techniques you can use to reduce stress, the most effective ones are often the simplest. Use these exercises to help you relax and sleep better at night.
- Deep Breathing
- Progressive muscle relaxation
- Mental imagery relaxation
- Relaxation to music
- Mindfulness meditation
2. Quality sleep hygiene
Sleep hygiene is the practice of improving the quality of your sleep. By practicing good sleep hygiene, you can improve the quality of your sleep and overall health and well-being.
3. Improve diet
one of the easiest ways to improve your health and well-being is to improve your diet — not just for how it makes you look and feel, but for how it helps with sleep as well. Here are 8 foods you can incorporate into your diet to help you cut stress and get a better night’s rest. Food which help us:
- Green tea
- A glass of warm milk
- Avocados (as it has omega fatty acids)
- Other sources of magnesium
- All kinds of Nuts
- Citrus fruits
4. Limit alcohol and caffeine
The combination of alcohol and caffeine can cause dehydration, which can lead to poor sleep quality — especially if you drink coffee or another caffeinated beverage during the day. The first step is to eliminate alcohol and caffeine from your routine by this you can improve your sleep by quitting these two substances.
5. Divide your time and tasks
Managing time is a skill that can be learned and improved with practice. In your daily planner, mark each task with a time limit. Getting more done each day doesn’t always mean working more hours. In fact, working smarter is a proven way to accelerate your daily productivity.
6. Take a warm shower or bath
You can use an evening shower to relax, unwind and prepare for the next day. But did you know some of the benefits of a warm shower before bed could be not only relaxing but also good for your health. A number of studies have found that warm showers or baths before bed can help you fall asleep faster, stay asleep longer, and wake up more refreshed.
7. Write it down
The idea of writing down your thoughts and feelings can help you overcome stress. But there’s also an easy way to get rid of anxiety that doesn’t involve hitting – it just involves a pen and paper.
8. Stress-Relieving Supplements That Help You Sleep Better
The best way to combat those unwanted effects is with supplements that provide natural help. There’s nothing like a good night’s sleep to make you feel refreshed and ready to take on the day. While there are many factors that influence your ability to fall asleep, including work stress and anxiety, there are also natural ways to help you relax and drift off into dreamland.
- Ashwagandha: It is especially used to calm the nerves. Also help your mind relax more and release built up emotions that might be causing you to feel down or depressed
- Holy Basil : The leaf of the holy basil plant is known to be good for treating various health conditions like stress, insomnia, depression etc.
- Turmeric : It has long been used as an anti-inflammatory and is known to relieve pain. But its uses go beyond physical health, with a number of studies pointing at its effectiveness in treating anxiety and depression. Turmeric is an Ideal Supplement to Use with Warm Milk Before Bed.
- Kava : It, a plant native to the western Pacific, has been used for centuries by peoples throughout the region for its purported stress-relieving properties.
- Brahmi : If you’re tired of living with stress and want to get better sleep, it’s time to try a natural remedy. In India, Brahmi is one of the most popular herbs used by Ayurvedic practitioners.
- Chamomile : Chamomile is a flowering plant in the family Asteraceae. It can help you beat stress and feel calm and relaxed.
- Omega Fatty Acids : There are many different types of this essential nutrients. Omega fatty acids can reduce your stress levels and become a healthier you!
9. Dark Chocolates
Dark chocolate is known for its high antioxidant content. This antioxidant, called flavonoids, has been linked to anti-inflammatory. It can do much more than just lower stress levels and improve your health — it can also make you feel good mentally , emotionally, and it even seems to make people feel happier.
We Creure Healthcare has carefully curated “Stress Relieving” products.