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 that 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
·
diabetes
·
stroke
·
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
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.
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