The effect of stress on sleep quality

Stress has many negative aspects, but it is a response that has evolved in humans and animals to allow them to cope with important or dangerous situations.

In humans, stress can cause the autonomic nervous system (ANS) to secrete hormones such as adrenaline and cortisol. These hormones increase the heart rate so that the blood circulates to vital organs and muscles more efficiently and prepare the body to take immediate action if necessary.

This reaction is known as the war or escape response and was vital to human survival in the early stages of evolution.

Today, issues that do not pose a threat to survival can provoke a war or flight response. For example, problems at work or relationship problems.

According to the Centers for Disease Control and Prevention (CDC), 35.2 percent of adults in the United States sleep less than 7 hours a night. This can lead to sleep deprivation which leads to sustained physical and mental health problems.

The exact role of sleep is not known, but research has shown that it facilitates a wide range of body processes, including physical changes, such as muscle repair, and mental tasks such as concentration.

Not getting enough sleep can lead to a bad mood, low energy, difficulty concentrating, and a general inability to function normally. It can even have serious consequences in some situations, such as when someone is driving or working with heavy machinery when they are tired.

Occasionally poor sleep does not cause harm, but persistent sleep deprivation can increase the risk of several chronic diseases.

According to a report by the Centers for Disease Control and Prevention (CDC), people who sleep less than 7 hours a night are at risk for the following conditions:

Obesity

Heart disease

Diabetes

Stroke

Depression

Arthritis

kidney disease

Although a number of factors can cause these diseases, lack of sleep plays an important role in causing them.

Practicing meditation for 10 to 30 minutes before going to bed can be an effective way to reduce stress and improve sleep. According to a credible source in one experiment, which included a total of 3,515 participants, meditation showed that anxiety, depression, and stress were greatly reduced.

 

Natural Remedies For Anxiety And Stress

Natural remedies are generally safe to use in addition to conventional medical treatments.

However, changes in diet and some natural supplements can change the way anti-anxiety medications work, so consult your doctor before trying these solutions. Your doctor may also recommend other natural remedies.

 

Sport:

Exercise is a great way to burn energy from anxiety, and research shows that.

For example, a 2015 study of 12 randomized controlled trials found that exercise may be a cure for anxiety.

Exercise may also help with anxiety caused by stressful situations. For example, the results of a study in 2016 show that exercise can be beneficial for people with smoking cessation anxiety.

 

Meditation:

Meditation can help reduce scattered thoughts and make it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, can help.

Mindfulness meditation is increasingly common in therapy. An analytical study in 2010 shows that it can be very effective for people with mood disorders and anxiety.

 

Relaxing exercises:

Some people subconsciously contract their muscles and jaws in response to anxiety. Relaxation exercises can be the solution.

Try to lie down in a comfortable position and gently contract and relax your muscles, starting with the toes and continuing to the shoulders and jaw.

 

Write:

Finding a way to express anxiety gives us more control over it. Some research shows that journalism and other ways of writing can help people cope with anxiety more easily.

For example, a 2016 study found that stimulating the taste for writing may help children and adolescents manage anxiety.

 

Aromatherapy:

Burning soothing herbal remedies can help reduce stress and anxiety. Some perfumes work better for some people than others, so try different relapses.

Lavender may be helpful. A 2012 study tested the effects of lavender aromatherapy on insomnia in 67 women aged 45 to 55 years. The results show that aromatherapy reduces heart rate in the short term and helps reduce sleep problems in the long term.

 

Herbal teas:

Many herbal remedies help reduce anxiety and sleep well.

Some people find the process of making and drinking tea to be soothing, but some teas may have a more direct effect on the brain, leading to a reduction in anxiety. The results of a small trial in 2018 show that chamomile can reduce levels of cortisol, a stress hormone.

 

Spending time with animals:

Pets offer companionship, love, and support. Research published in 2018 showed that pets can be useful for people with a variety of mental health problems, including anxiety. Spending time with animals can also reduce the anxiety and stress associated with trauma. The results of a systematic review in 2015 from a reputable source show that grooming and spending time with horses can reduce some of these effects.

 

Finally, if none of the above solutions relieve your anxiety, visit a psychologist.