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.
Today’s hectic lifestyle and habits are impacting physical and mental health resulting into stress and anxiety disorder. Stress further affects the quality and duration of sleep. For a healthy individual, depending on their age and other factors, 7-9 hours of sleep is recommended by experts. According to a medical survey, around One-third of the population is suffering sleep disorder with less than 7 hours of sleep each night. People opt out for sleeping tablets to overcome their concern but in spite of becoming addict to sleeping pills, it’s better to choose a natural sleeping aid by making changes in your lifestyle or you can explore Ayurvedic products which are not harmful. Research shows that Sleep, though not clear exactly, expedites a broad range of body functions including repair, concentration, relaxation and mental peace. But increasing stress daily is deteriorating the situation.
Common Factors responsible for stress and Insomnia
There are many factors responsible for a stress, insomnia and Narcissistic Abuse in individual’s life which results into sleep deprivation. Persistent stressors can cause chronic insomnia. These stressors may include:
- Issues in Interpersonal relationships
- Separation, break-up or other marital or family complications
- Financial losses or Key life changes
- Death of a loved one
- Low confidence due to Major illness or injury
- Work-related Problems or dissatisfaction at work
- Desolate and grief
- Initial symptoms of a medical condition
After-Effects of Sleep Deprivation
- Sleeping less regularly increases the risk of heart stroke, anxiety, stress and depression.
- Not taking proper sleep can cause a bad mood, depressive tendency and downhearted feeling.
- Less sleep develops feelings of fatigue and sickness
- It results in Difficulty paying attention, poor concentration and sometimes memory problems.
- People with insomnia (sleep disorder) feels disturbance in their social, family, professional, or academic settings
- It further leads to Irritability, mood disturbances, Hyperactivity, anger, rage, and other behavioral issues
- Sleep deprivation decreases energy and motivation
- Lack of sleep may result in dire consequences in certain circumstances, like errors and accidents while driving, operating machinery, cooking etc.
- Sometimes poor sleep is unlikely to cause harm, but persistently lesser sleep poses the risk of several chronic health conditions like obesity, diabetes, arthritis, kidney problems and many more. Though these conditions are based on a range of other factors but sleep deprivation contributes to development of these illnesses.
Lifestyle Changes for Lesser Stress and Improved Sleep
- A sleep routine is highly important to get up refreshed in the morning. It also enhances your sleep quality and duration, and you become more prepared to tackle day to day stress.
- Maintain a Strict sleeping schedule. Sleep and wake up at the same times each day including weekends and on vacation.
- Relax your bedroom atmosphere: Your bedroom should have an amicable and peaceful effect when you go for sleep. The lights should be dim and outside noise be reduced. Comfortable room temperature is also the key.
- Keep all the electronics, Televisions, computers, cell phones, etc. out of your bedroom that can interfere with sleep.
- Watch or read positive before going to bed, to improve the duration and quality of sleep.
Avoid consuming alcohol, tea and coffee in the late hours near bedtime as these are stimulants to keep you alert when it’s your normal time for sleep. Also avoid taking large meals before bed.
Check out: – Panch Tulsi Drop Use And Benefit.
Other Changes for Reduced Stress & Better Sleep
Meditation is a relaxation technique that aims to concentrate on all your thoughts, feelings, and senses within and outside the body without reacting. This technique offers real benefits for mental welfare leading to smallest-to-modest improvements in stress, anxiety, and depression. Either learn from online videos or join an expert to guide you practice meditation. Only meditate for 10–30 minutes reduces stress and induce serenity and sound sleep.
Exercising is a useful tool for improving mental health and well-being, along with physical benefits. Moderate exercise in the morning or early afternoon can help you fall asleep more easily at night. Studies suggest that when you exercise, be it jogging, running, cycling or even dance, the brain releases a positive hormone oxytocin.
This hormone helps release symptoms of stress and thereby uplifts your mood and makes you feel energetic. Engage yourself in physical exercise or workout sessions, to reduce your stress levels and which in turn improves sleep quality and duration.
There are many natural supplements which not only supports healthy lifestyle but bring you closer to nature. Some of the supplements are: Sleeping tablets, antidepressants or stress bust capsules or pills.
The best part is that the herbal supplements are a unique combination of organic herbs and natural nutrient sources that are formulated to improve sleep quality and enable a serene state of mind. A tonic for the brain and nerves, they assist in relieving stress and anxiety as well as improves memory. With rejuvenating properties, they are designed to relax the muscles and enhance physical & mental vigor. With a strong anti-oxidant effect they uplift the spirit and mood.
You can order these Ayurvedic products online that naturally help alleviate stress and anxiety associated with your daily lifestyles. The herbs included relax the nervous system, improves coordination and brain function, enables clarity and positive thinking. They not only uplifts confidence, energy and mood, but also helps in addressing hormonal imbalance as well as hair loss. While herbal tablets for Depression are not like unlike Habit-forming Chemical-based products. Instead, they are ,formulated on the percepts of Ayurveda that help curb depressive tendency that slowly translates to stress and anxiety, persistent sadness and melancholy, loss of mood and zest and overall physical and mental debility. They help in boosting positive outlook and energy levels. With relaxing and sedative action, they support you to achieve health and immunity against mental agonies.
In addition to the above steps for proper sleep; you also need to follow the measures below to help manage stress:
- First of all Learn to recognize your stress by keeping a watch on your behavior and other factors. Any change in your patterns should be noticed clearly and initially.
- Engage yourself in relaxing activities like meditation, muscle relaxation, breathing exercises, Yoga that can all help alleviate stress to a significant degree.
- Create goals in life and never give up. Maintain a positive mindset and shed negative feelings.
- Feel contentment and a sense of gratitude for whatever you have in your life.
- Reach out to any of your support system: be it family or friends where you could share your emotional expression.
- You can also find comfort in some community or religious groups and organizations.
- Communication is the key. Initiate “stress talk” with your doctor because Stress, when unchecked, can be overwhelming.
- Switch and adapt to a more healthy and nutritious diet.
- Keep your personal and professional space separate.
- Always be happy and keep surrounded by the positive people.
Sleep and stress are closely interlinked. Stress can adversely affect sleep while insufficient sleep can increase stress levels. Both reciprocates and can lead to lasting physical and mental health issues. Adopt some lifestyle changes, exercising, meditation, herbal supplements etc. to relieve from after-effects of insomnia and stress. Seek support from your family and friends. Always consult your health professional if you experience persistent sleep problems, stress or opting certain supplements for your health and well-being.