SLEEP DEPRIVATION
EFFECTS
Lack of sleep may have severe consequences in some
circumstances, such as if a person is driving or operating heavy machinery when
tired.
The occasional night of poor sleep is unlikely to cause
harm, but persistent sleep deprivation can increase the risk of several chronic
health conditions.
According to a report by the CDC, people who get less than 7 hours of sleep per night have an increased risk of the following conditions:
obesity
heart disease
diabetes
stroke
depression
arthritis
kidney disease
THE LINK BETWEEN
STRESS AND SLEEP
Stress has many negative connotations, but it is a response
that has evolved in humans and animals to allow them to deal with important or
dangerous situations.
In humans, stress can cause the central nervous system (CNS)
to release hormones, such as adrenaline and cortisol. These hormones raise the
heart rate to circulate blood to vital organs and muscles more efficiently,
preparing the body to take immediate action if necessary.
This CNS reaction is known as the fight-or-flight response,
and it was vital for human survival during the earlier stages of evolution.
Nowadays, issues that are not a threat to survival can
trigger the fight-or-flight response. For example, problems at work or
relationship difficulties.
WHAT STRESS DOES TO
THE BODY IN THE LONG TERM
It is normal to feel stressed occasionally, but chronic
feelings of stress can cause the CNS to maintain a heightened state of arousal
for extended periods. Being in this state can severely impact physical and
mental health in the long term.
One effect of stress is that it can cause sleep deprivation.
Frequently being in a heightened state of alertness can delay the onset of
sleep and cause rapid, anxious thoughts to occur at night. Insufficient sleep
can then cause further stress.
According to a National Sleep Foundation survey, 43 percent of people aged 13–64 have reported lying awake at night due to stress at least once in the past month.
REDUCING STRESS
LEVELS TO IMPROVE SLEEP
By lowering their stress levels in the evening before bed, many people could improve the duration and quality of their sleep.
The lifestyle changes below may help reduce stress:
MINDFULNESS
MEDITATION
Mindfulness meditation is a relaxation technique that aims
to make people more aware of the present moment. The aim is to acknowledge all
the thoughts, feelings, and sensations happening within and outside the body
without reacting to them.
Research has shown that this technique offers several
benefits for mental well-being. A review of 47 trials, which included a total
of 3,515 participants, found that mindfulness meditation led to
small-to-moderate improvements in anxiety, depression, and stress.
More high-quality research is necessary to determine whether
or not mindfulness works as a clinical treatment, but it may be a useful
at-home method for people to use.
Practicing mindfulness for 10–30 minutes before going to bed
could be an effective method of reducing stress and improving sleep.
EXERCISE
Exercise can reduce
the symptoms of anxiety and stress.
Physical exercise is a useful tool for improving mental
health and well-being, as well as providing physical benefits.
Research suggests that the effects of physical exercise on
psychological well-being could make it a suitable treatment for anxiety and
stress-related disorders, reducing the need to pursue other treatments.
A review published in 2017 found that physical activity is
effective at reducing the symptoms of anxiety and stress.
Further evidence also suggests that exercise has a direct
impact on improving the quality of sleep in people over the age of 40 with
sleep difficulties.
Engaging in moderate or high-intensity physical exercise, such as a 30-minute run, could help reduce stress levels and improve sleep quality.
OTHER LIFESTYLE
CHANGES
The following
lifestyle changes may also help some people reduce their stress levels:
adapting to a more healthful diet
lowering caffeine and alcohol intake
avoiding taking work home or checking work emails in the
evening
seeking support from friends and family
Reducing stress can be very challenging. It is essential to
identify the source of the stress, which is often related to work or a
relationship. Although these problems can be difficult and slow to resolve,
removing the source of stress is vital to getting better.
Magnesium and Grape seed oil it will help to put you on the right track
Best Regards,
A.N.T World Wide North America Distributor