What do you do to sleep better? Let's share our tips!
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Lee__R
Community manager
09/06/2018 at 2:26 AM
Good advisor
Stress often impacts on sleep quality and duration. Stress and a lack of sleep can both have a severe impact on physical and mental health.
Experts recommend people aim for 7–9 hours of sleep a night, depending on their age and other factors.
According to the Centers for Disease Control and Prevention (CDC), 35.2 percent of adults in the United States are getting less than 7 hours of sleep each night. This can lead to a sleep deficit that results in lasting physical and mental health problems.
The exact role of sleep is not clear, but research has shown that it facilitates a wide range of bodily processes. These include physical changes, such as muscle repair, and mental tasks, such as concentration.
Sleep Deprivation Effects
Persistent sleep deprivation can increase the risk of heart disease, stroke, and depression. Not getting enough sleep can cause a negative mood, low energy, difficulty concentrating, and a general inability to function as usual.
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 deprivationcan increasethe 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:
Although a range of factors can cause these conditions, sleep deprivation may contribute to their development.
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
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.
Takeaway
Stress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels. Both stress and a lack of sleep can lead to lasting physical and mental health problems.
It is crucial that people who are having issues with stress or lack of sleep do not try to tackle these problems alone.
Mental health professionals can provide care and guidance, and friends and family members can offer additional support.
As a child I would rock myself till I was worn out enough to sleep, and yes I would play outside most days, back then called it just being a boy, now probably ADHD or such.
as an early teen I found meditation and what now is called mindfulness.
now I have now screen time about an hour before I plan to go to bed, listen to very soft classical guitar music, room tem set for 68-67, sit quietly and release any tension, worries, I try to just empty my mind, brush teeth and into bed,
I have one of those sleep number beds, the built in sensors say I usually fall asleep in 5-10 min, and sleep pretty much the whole night with some normal tossing and turning.
i also have an app on my phone that records for snoring, phone is face down so no light, and in the morning I can look at the readouts from phone and bed, and I have learned that when their readings are under 75%, I am gonna have a lousy day. So then I try and remember what about the day before that may have caused a less night of sleep, and try and lessen what ever I might remember.
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-02-13 17:39:39
Suspended account
02/21/2022 at 12:58 PM
[This comment has been moderated by an administrator for violation of community standards]
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-02-21 12:58:16
GinaChoquette88
03/28/2022 at 9:30 PM
I have terrible insomnia which started in my 50's. Prior to that I was an early bird, more diurnal and less nocturnal. This runs in my family and is very debilitating, especially when I quite literally, and I mean that in literal sense, sometimes will go 36=48 hours without sleep.
Sleep hygiene, not drinking anything caffeinated after 2PM, setting my alarm for early in the day and going to be at the same time every night when possible, not online surfing, reading texts or watching TV in my bedroom on my bed, excercising daily for 20-40 minutes, getting out in the sun, and herbal tea for sleep, and/or herbal pills for sleep. Not exercising, eating or drinking any alcohol at least 3 hours before bed and meditation and/or sleep music which there's a wide variety of on UTube, several of which have black screens to prevent the blue light from electronics that can interfere with sleep
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Gina Choquette
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-03-28 21:30:34
Kitarc
04/30/2022 at 7:24 PM
I’ll go through phases where I can’t fall asleep until 4am. I sleep best when the sun comes up. I take Trazadone, Gabapentin, and Zyprexa if necessary. I can’t sleep at all if I don’t take this medicine. It’s worth it and I’m happy they work
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-04-30 19:24:41
Dr.WhoPeggygmail.com
05/29/2022 at 1:45 AM
Good advisor
@Janderdtin thanks for info. I take Seroquel, but picked up some melatonin today. Gonna try it tonight. Also in process of getting full face mask for CPAP. I've waited for what seems like forever!! Have fitting to be scheduled next week. That DME store & myself played phone tag most of yesterday p.m. when I got home from work. Must call Tues. This is more than frustrating!! I feel for u.
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Peggy Erickson
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-05-29 01:45:19
Millinda48
05/30/2022 at 2:44 AM
Good advisor
I usually sleep fairly well, even though I am up to the bathroom a couple of times every night. But on days when I've had chemotherapy, I need help to overcome the dexamethasone that I get in my infusion to help prevent nausea. Thankfully it does keep the nausea away, but at bedtime on chemo days I need a lorazepam and a SleepSana to help me sleep. SleepSana is a little bottle of liquid that looks a lot like an energy shot, but it has melatonin, tryptophan, valerian and B vitamins. That combination seems to do the trick for me!
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Linda Miller
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-05-30 02:44:29
Jastanley9
Ambassador
05/30/2022 at 11:47 PM
Good advisor
I take 800 mg of neurotin
.25 Mirapex for restless legs
20 mg baclofen
Still with an avap which is a level between a coal and a ventilator i still take forever to sleep. Legs are the biggest bother. I do a good job unwinding just still not resting a while
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-05-30 23:47:20
tessgheith
06/26/2022 at 3:01 AM
At a half hour before my appointed bedtime I do the app Loóna, it relaxes me and clears my mind of any nagging thoughts, you color a beautiful landscape while listening to background music and are read a nice fairy tale, it is very whimsical
setting a regular bedtime is important, I go to bed at 10:00pm every night and do loóna app at 9:30pm, so that your body has a nighttime ritual
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-06-26 03:01:21
sarahnosarah
06/26/2022 at 11:56 PM
Hi, I find that having more or less fixed hours for bedtime and waking up helped me. It hasn't been easy at the beginning, but with time I got used to it, and I am now quite regular with my bedtime and waking hours, with some exceptions of course.
But sometimes there is nothing I can do, I just can't fall asleep and lie awake for hours, thinking and thinking an thinking. Thhe following day I'm a complete mess, of course.
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-06-26 23:56:33
MaxieB.
07/04/2022 at 7:19 PM
My brother has been sending me his "special cookies"and brownies that he makes himself He puts in a certain amount of "weed" and it works for me extremely well. I usually have a cookie or a brownie about 90 minutes before hit the sack. Been doing this for over 4 years, and I sleep like a baby....
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Max Benjamin
What do you do to sleep better? Let's share our tips!https://www.carenity.us/forum/other-discussions/good-to-know/how-to-tell-if-stress-is-affecting-your-sleep-4232022-07-04 19:19:05
Lee__R
Community managerGood advisor
Stress often impacts on sleep quality and duration. Stress and a lack of sleep can both have a severe impact on physical and mental health.
Experts recommend people aim for 7–9 hours of sleep a night, depending on their age and other factors.
According to the Centers for Disease Control and Prevention (CDC), 35.2 percent of adults in the United States are getting less than 7 hours of sleep each night. This can lead to a sleep deficit that results in lasting physical and mental health problems.
The exact role of sleep is not clear, but research has shown that it facilitates a wide range of bodily processes. These include physical changes, such as muscle repair, and mental tasks, such as concentration.
Sleep Deprivation Effects
Persistent sleep deprivation can increase the risk of heart disease, stroke, and depression.
Not getting enough sleep can cause a negative mood, low energy, difficulty concentrating, and a general inability to function as usual.
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 deprivationcan 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
Although a range of factors can cause these conditions, sleep deprivation may contribute to their development.
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
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.
Takeaway
Stress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels. Both stress and a lack of sleep can lead to lasting physical and mental health problems.
It is crucial that people who are having issues with stress or lack of sleep do not try to tackle these problems alone.
Mental health professionals can provide care and guidance, and friends and family members can offer additional support.
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