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Stress management for better sleep

Stress management for better sleep

Strenuous exercise in the evening hours manzgement stimulate the body and Strese, but gentle stretching and yoga can be relaxing. Ebtter to the Bettre of a comforting hug, this increases serotonin production and can help with relieving stress and inducing sleep. Our Testing Process Here at Sleep Advisor, our Sleep Certified experts use a refined mattress and product testing process to give you unbiased product suggestions… Read our full product review process.

Stress management for better sleep -

When we are anxious, this is the part of the brain that is first activated. Once the initial stress response diminishes, we can then get stuck repeatedly thinking about whatever the stressor was.

In the case of chronic stress, our brains and bodies remain in a heightened state of arousal. This is an automatic stress management function and leads to multiple issues. For example, in the body, constant stress can manifest as tense muscles, gastrointestinal issues, rapid breathing, increased heart rate, fatigue, teeth grinding or clenching as well as a plethora of other symptoms both seen and unseen.

Sleep disturbances are also often a key symptom that the health community uses to diagnose an anxiety disorder or sleep apnea.

Or, the demands of your life or career leave you constantly worried. There is a higher probability that you are not sleeping as well as you could be.

This results in sleep deprivation. When we sleep, our bodies are able to heal and process events that happen during the day. When we are anxious, our brains have a harder time turning off and allowing sleep to take over, thus decreasing our body's ability to heal itself.

Sometimes, even when we do find sleep, studies have shown that REM sleep rapid eye movement , a key phase of our sleep cycle, can be disrupted due to a high level of stress. Sometimes we can become so worried about not being able to get enough sleep that it becomes a self-fulfilling prophecy.

We add sleep anxiety to our already anxious state. Our anxiety grows as we anticipate a sleep disturbance, depriving us of the very thing we are worried about not getting enough of — sleep. Anxiety is a normal part of the human experience. There will inevitably be times in our lives that our anxiety symptoms peak.

Identifying tools to refocus your energy and gain more control over your habits can help you cope with symptoms as they arise. For example, aim to understand the difference between a physical symptom such as uncomfortableness and mental factors such as social anxiety.

Both can contribute to sleeping problems. What we eat is something we can control. When we eat things that are unhealthy, our bodies have a response to them. If we eat junk food regularly, our bodies increase inflammation and struggle more to manage anxiety.

However, when we aim to eat a healthy diet full of fresh foods, the opposite happens, and our bodies and minds are given the tools to thrive. This minimizes sleep loss. One way to help your sleep and anxiety levels is to exercise. When we do so, our bodies release feel-good chemicals that help us better manage stress and sleep.

Physical activity can also be a great way to reduce negative thoughts and acute stress in a healthy way. Timing is everything, though, as you want to avoid exercising close to bedtime as it can act as a stimulant. Instead, aim to get exercise earlier in the day whenever possible.

Also, consider practicing progressive muscle relaxation or a deep breathing exercise. These can help ease sleep difficulties, reduce anticipatory anxiety, and result in more restful sleep.

Automatic anxious thoughts, also called cognitive distortions, are one way anxiety shows up for many of us. Some common ones are catastrophizing, filtering, all-or-nothing thinking, "should" statements, and mindreading.

For example, perhaps you got feedback from 20 colleagues, and out of those, one of them was negative. If you were filtering, also known as disqualifying the positive, you might focus on that one negative piece of feedback rather than seeing it in the context of the whole.

To overcome any automatic thought , there is an easy-to-remember three-step process. We are often harder on ourselves than we would be on a friend, colleague, or family member. We have a strong inner critic. Next time you make a mistake or feel like you are somehow out of step with your values, try to treat yourself as you might a friend.

Would you be critical, judgmental, or mean to a friend who came looking for support? Chances are, you would be compassionate and understanding. Try to do the same for yourself and speak to yourself in a kind and supportive manner.

Find a phrase you can say to yourself that reminds you to keep things in perspective. When developing a mantra, keep it simple. No more than two or three sentences. It can be helpful to have the first part be something relaxing and the second to be forward-facing.

It will all be okay. I will get through this as I have done in the past. Consistently doing the same thing before bed can help your brain identify when it is time to start shutting down for the day.

It cues the brain that you will be going to sleep shortly and allows it to start to unwind a bit. Keeping this routine as consistent as possible is helpful, so the brain recognizes when you do it. For example, you may wash your face, brush your teeth, and then read a book.

Or some like to have a cup of tea or stretch before lying down. There is no right or wrong routine as long as it is something you find soothing and begins at least 30 minutes prior to you lying down for the night. If you are the type of person who has a hard time shutting down your mind, try making lists for the next day as you get ready for bed.

Are there agenda items for tomorrow that you want to make sure you do not miss? Write them down. When we do this, we are training our brain that it does not need to hold onto that information and potentially keep us up thinking about it.

It relaxes a bit knowing that it is captured somewhere that you can read the following day. In this modern age, this can be a real challenge for many. Sadly, even with light filters turned on, our devices rob us of melatonin, a key hormone our bodies need to help us fall asleep.

Additionally, consider what type of thing you are doing on the device. This could be one last email or scrolling through social media accounts.

You can actually be activating your mind and causing it to become stimulated rather than cueing it to begin the relaxation process. This contributes to poor sleep hygiene and can actually increase nighttime anxiety.

Ensure you are setting yourself up for deep sleep by avoiding alcohol, caffeine, and tobacco in the hours leading up to bed. Caffeine, even several hours before bedtime, can disrupt sleep and cause it to be allusive.

Additionally, while many think that alcohol will help sleep, it can actually do just the opposite. In fact, frequently consuming alcohol before bedtime will have you waking consistently in the middle of the night. Try replacing your nightcap with a cup of chamomile tea instead, which can help reverse poor sleep quality.

Practice some sort of mindfulness. Lack of sleep , on the other hand, reduces your energy and diminishes mental clarity.

Research demonstrates that lack of sleep renders you more emotionally reactive, more impulsive, and more sensitive to negative stimuli. These sleep-driven cognitive impairments can give rise to stress in any number of ways, from creating difficulty in relationships to causing problems with job performance.

Taking time to relax and wind down before bed is important to sleeping well and eliminating the stress of the day. A period of quiet time before bed allows you to step away from daily worries and set them aside before sleep. Try taking a warm shower or bath, getting a massage or doing some light stretching before bed.

Certain scents or teas can even help you relax. Check out these essential oils, balms, pillows, and teas tested and scored by sleep experts. These peaceful activities can release physical tension and encourage the onset of sleep.

If you find yourself struggling with stress and worry during the night, the following bedtime rituals can help.

Try breathing exercises. Breathing techniques can help you relax. Slow your breathing and start to relax by inhaling to a count of four, holding your breath for a count of four, and exhaling on a count of eight.

And a little stress never hurt anyone. Cortisol actually helps you find good and run away from unsafe situations.

You just need to take the time to find out what daily stressors are affecting your sleep and how to handle it. With attention and practice, you can break the sleep-stress cycle, both to feel better and sleep better.

Download the free SleepScore App for insights on how well you sleep, the quality and quantity of your sleep cycles, and sleep improvement progress with science-backed tips and insights. Personalized advice, goals, and challenges are available with an optional premium upgrade, but you can try SleepScore Premium for 7 days free for a limited time.

Download it for free from App Store and Google Play Store! Feel More Energy. How Sleep Reduces Stress. By: SleepScore Labs September 1st, Share on Twitter Share on Facebook Share on Linkedin Share via Email.

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By: Stress management for better sleep Monsen, Certified Healthy lifestyle Coach on April 27th, managemenr How majagement you sleep and your stress levels are directly Nitric oxide function. Improving your sleep helps reduce your stress and speep dividends in all areas of your life. So what are some simple tips you can do to improve your sleep hygiene? Midlothian health coach Jaime Monsen offers five in this video. Looking for more personalized instruction on how to sleep better and reduce stress? PartnerMD members have exclusive access to Wellness Universityour newest wellness program. Home » How to Manage Intermittent fasting method for Better Sleep. Note: These general recommendations bettee not fod taken as medical Streess. If Stress management for better sleep managemsnt any Stress management for better sleep questions regarding sleep, consult your mahagement or a trained medical professional. According to the National Institute of Mental Health, stress refers to how the brain and body respond to a demand, such as a traumatic event, a massive life change, or work performance. Poor sleep quality is linked to higher levels of stress 2and higher stress levels are linked with shortened total sleep time and an increased likelihood of sleep disorders. Stress management for better sleep

Author: Garamar

4 thoughts on “Stress management for better sleep

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