Sleep affect on Stress
Stress can be a very serious thing creating huge negative effects on both our physical and mental health. In our high pace, highly stressed society getting enough sleep has become an increasingly important and healthy lifestyle choice.
It is important to be aware of how sleep can affect stress levels these have been described below. In addition to giving a few steps that you can take to get a good night's sleep.
Lessens anxiety
Research has shown that not getting sufficient sleep triggers a region of the brain that oversees emotional processing and worry. Create a negative impact on your mental health, how you handle social situations and cause serious stress. Getting an adequate amount of sleep allows you to process stress and thereby drastically reduce feelings of anxiety.
Regulates immune system
Whilst sleeping your body is able to regulate your immune system, producing substances to fight infection and help to defend against illness. Sleep therefore is important to maintaining and supporting your immune system's response to infection. Helping to reduce risk of illness, which creates physical and mental stress on us and our bodies.
Decreases cortisol levels
Cortisol is responsible for your fight or flight reaction to danger. Too much cortisol can result in weight gain and cardivascular issues over time. Key causes of this can be lack or poor quality sleep. It is whilst we sleep that our body is able to regulate our hormone levels. Getting between 7 and 9 hours of sleep a night can significantly reduce cortisol levels.
Here are a few easy tips for improving sleep long-term.
Go to bed and get up at a regular time. Routine is very important for establishing a good sleep pattern. You can always do some light reading or have a warm bath.
Exercise regularly but don't overdo it within 2 hours of going to bed.
Get to know what sleep you need. The average is 6-8 hours but this does vary for individuals and reduces as you age.
Have your last caffeinated drink by lunchtime
Alcohol does not help you to sleep so best avoided if you can.
Avoid watching TV in bed or using your laptop and/or phone. Both before going to sleep and if you wake up at night
It may be hard but if you have worries or problems try hard not to focus on them. Writing worries down on a piece of paper before going to bed can be helpful.
Other factors can of course interfere with sleep including physical symptoms, such as those associated with menopause (that is discussed in our previous focus on sleep). If you are taking medication for other reasons ensure you take them at the time of day they are prescribed for.
It is important to make sure that you look after all aspects of your health including nutrition, sleep, exercise; to make sure you reduce stress. Especially as sleep and stress are so closely entwined. Lack of sleep leads to stress and stress can lead to lack of stress.