Thursday, December 8, 2022

Can Stress Cause Lack Of Sleep

Other Stress Management Tips

Health Problems Caused by Lack of Sleep | Insomnia

Some people find stress relief through cognitive behavioral stress management . This form of short-term therapy pinpoints the way your thoughts and beliefs affect how you behave and interact with the world around you. By identifying irrational or inaccurate thoughts and replacing them with more positive ones, you may be able to change your behaviors and your general outlook.

Studies have shown CBSM can be an effective measure for various groups that tend to experience undue stress, such as professional nurses, people with substance abuse disorders, and individuals living with HIV.

Incidentally, cognitive behavioral therapy has also proven effective for alleviating insomnia symptoms. Known as CBT-i for short, this type of therapy helps people overcome misconceptions or negative beliefs about sleep in order to get more rest and overcome their insomnia. CBT-i emphasizes sleep restriction and the importance of getting out of bed on sleepless nights, as well as proper sleep hygiene and relaxation techniques.

In addition to following sleep hygiene guidelines and pursuing CBSM therapy, many people effectively manage their stress by taking the following measures:

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Why Dont People Value Sleep

Most people who donât get enough sleep donât recognize the toll that it takes on their cognitive and mental health.

Many people think of sleep simply as a luxury — a little downtime. They know they feel better when they get a good nightâs sleep and worse when they donât. But sleep actually improves learning, memory, and insight.

âYouâre putting energy in the bank when you go to sleep,â says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences, Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night. âOn a cellular level, the body is literally repairing and restoring itself. Without it, you canât do what you want — physically or mentally.â

And catching up on your sleep is a bigger job than many people realize. If you get less than six hours of sleep a night for a week, for example, youâll rack up a full nightâs sleep debt — too much to make up for with a few hours extra sleep on the weekend.

Can Styes Be Caused By Stress

There are currently no scientific studies showing a direct link between stress and styes.

However, if you often get styes and they appear to be linked to periods of stress or poor sleep, youre not imagining things. Some ophthalmologists report that insufficient sleep and stress raise the risk of styes.

One explanation for this may be due to the fact that stress can weaken your immune system . This makes your body more susceptible to infections.

A 2017 study also found that stress hormones, such as norepinephrine, get converted into 3,4-dihydroxymandelic acid , which may help attract bacteria to areas of the body that are susceptible to an infection.

Another side effect of stress is that it often disrupts your sleep. Research has shown that when you dont sleep well, it can lower your immunity. When you dont get enough sleep, it can specifically affect the ability of the T cells in your body to fight off infection.

Also, if youre tired, you may be less likely to follow good eye hygiene habits. For instance, you may not remove eye makeup properly before bedtime, or you may forget to wash your hands before touching your eyes.

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Tips For Improving Sleep And Managing Anxiety

Move your body Exercise has been found to both lower anxiety and improve sleep. But try not to exercise right before sleep, as it can keep you awake. Moving your body in the morning or afternoon can help you get your sleeping and waking cycle back on track and also treat insomnia or sleep apnea.3

Tailor your environment Controlling light, sound, and temperature can help you get a good nights rest. The darker, quieter, and cooler you can keep your bedroom, the greater chance you have of calming your mind and falling asleep. Taking a shower or bath shortly before bed can also help lower your body temperature and help you fall asleep more quickly.

Limit caffeine and alcohol Drinking too much caffeine or consuming it too late in the day can increase anxiety and inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and keep you up.4 Drink plenty of water throughout the day, but dont drink too much before bedtime, as trips to the bathroom can keep you anxious and alert.

Calm your mind There are many relaxation techniques that can help you calm your mind throughout the day and improve sleep. Mindfulness meditation, yoga, and breathing exercise can help you achieve calm, but it can also be as simple as taking a walk when you have a short break at work. If you practice techniques for calming your mind during the day, then it will be easier to trigger your relaxation response at night.

Look At Sleep From A Global Health Standpoint

Lack of sleep mixed with stress can cause many health ...

We often take sleep for granted until we can’t seem to get it, but we should be practicing healthy sleep habits long before we hit the pillow.

Because of how intertwined sleep is with other aspects of health, it’s important to focus on wellness and lifestyle factors when trying to improve it, Dr. Wertheimer says.

A healthy diet and exercise encourages better sleep. And meditation, calming music, guided relaxation, self-reflection and deep breathing techniques can boost mental health.

For example, a healthy diet and exercise encourages better sleep. And mindfulness boosts mental health. That includes meditation, calming music, guided relaxation, self-reflection and deep breathing techniques. Even just breathing in and out in a slow, controlled fashion will help calm you down, he says.;

Smoking and drinking more alcohol might be tempting to help take the edge off, but they actually disturb sleep.

Consistent sleep hygiene can facilitate better, deeper sleep

The key to a good night’s sleep is routine, Dr. Wertheimer says.;

He recommends going to bed and waking up at the same time each day, regardless of how much sleep you’ve managed to get the night before. Avoid napping during the day.;

And go outside regularly if possible: Sunlight helps strengthen the circadian rhythms that regulate your sleep-wake cycle.

The key to a good night’s sleep is routine.

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How Does Cognitive Behavioral Therapy Treat Sleep Anxiety

CBT is a form of psychotherapy, or talk therapy. It teaches you how to change your behavior by changing the way you think. Its a common treatment for people with anxiety. A special form of CBT called cognitive behavior therapy for insomnia focuses on helping people who have insomnia. This therapy can take anywhere from six to 12 weeks to produce results.

During CBT or CBTI, you may learn to:

  • Avoid behaviors or environmental factors that trigger your anxiety or make sleeping difficult.
  • Better understand how sleep and anxiety affect your brain and the rest of your body.
  • Change negative or inaccurate thinking about bedtime or sleep.

Your therapist may teach you how to sleep with anxiety by using biofeedback. Biofeedback trains you to control your bodys functions. You learn to relax your muscles, regulate your breathing, lower your heart rate and focus your attention. Your therapist might use special sensors to measure these bodily functions, or they may give you exercises, such as deep breathing and meditation, to do at home.

Besides Asking Can Lack Of Sleep Cause Anxiety The Benefits Of Sleep How Does One Get A Better Sleep

We also came across some wonderfully helpful tips from Dr. Andrew Weil which Id like to share below.

Ensure you do not have too much noise in your room. If noise is an unavoidable problem . Perhaps consider getting a white noise machine or small fan that runs in the background. You can adjust to this consistent background noise while these things help block out other external noises.

Also ensure that your room is not too hot. A cool temperature is best for sleeping.

If you awake in the night then do not turn on the lights, but rather use a flashlight where feasible. Light effects a brain chemical called melatonin. Melatonin regulates your sleep-wake cycle, so having too much light will cause you to increase levels of melatonin which begins to wake you up. This is the same process that happens when the sun comes and you begin to awaken.

Establishing a routine and preparing for bedtime in advance, making your sleeping quarters as comfortable as possible. Using some natural aromas or lighting a candle as you do your shut down routine, i.e. brushing teeth, etc., can be helpful.

Also developing good sleep habits such as sleeping on your side and developing and sticking to a bedtime and sleep schedule can be incredibly helpful.

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How To Get Rid Of Anxiety So You Can Sleep Better

If youre struggling to fall asleep due to anxiety, it could be that treating the anxiety will help solve your insomnia and lack of sleep as well. Anxiety disorders should only be diagnosed by a licensed therapist or medical professional, and these professionals can also help you find treatment regimens as well as, potentially, medications to control the condition. You should not try to self-medicate for anxiety disorders, and should only medicate per the medical advice and supervision of a psychiatrist.

Therapy

One of the most common and effective treatments for anxiety disorders is continued and guided therapy with a professional counselor or therapist.

The branch of therapy known as;Cognitive Behavioral Therapy can be effective for many people, as it helps patients suffering from anxiety disorders create new, positive thought pathways that can help when in anxious situations. There are three different types of CBT, each with an individualized approach in treatment, including interpersonal therapy, thought records, and modern exposure therapy.

Another form of therapy is;Acceptance and Commitment Therapy, also known as ACT. This form of therapy is more focused on mindfulness training and taking action based on personal values, and is unique in that it is not focused on symptom reduction.

Mindfulness

Shifting Your Perspective

School Stress: Why Your Teen Needs A Good Nights Sleep

Can Lack Of Sleep Cause Depression? | Best Psychiatrist in India – Dr Murali Raj | Manipal Hospital

This article is part of a series on navigating teens stress and anxiety, a common reason for substance use. Find the full series at Stress & Drug Use: What Every Parent Should Know.

Teenagers are living life at full speed growing, learning, studying, exploding with hormones, learning to drive, gaining autonomy and coping with daily pressure and stress. It turns out that they need more sleep than adults to stay healthy and safe and cope with stress.

To learn more about why sleep is so important for teens and how parents can help them get the rest they need, we reached out to , clinical psychologist, founder of NYC Sleep Doctor and author of The Good Sleeper: The Essential Guide to Sleep for Your Baby .

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Ginseng Tea: Chock Full Of Ginsenosides

Ginseng teas primary health benefits are due to the naturally occurring chemicals called ginsenosides;present in the root.

One of ginsengs most widely understood benefits include its rich anti-cancer properties.

Studies also indicate that people who drink ginseng tea have a lower risk of developing cancer.

Ginseng tea can also help relieve menstrual cramps, lower blood pressure, and improve brain function; and it has also been shown to help with sexual dysfunction in men.

How Does Sleep Relate To Mental Health

There’s a close relationship between sleep and mental health. Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.

“Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That’s a horrible place to be.”

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Increase Your Exposure To Daylight

If you work inside a dark office during the day or live in the northern hemisphere, you might not be getting enough daylight and your sleep might be affected.

Studies have shown that exposure to sunlight or bright indoor lights during the morning hours helps people sleep better at night.Adequate daylight is also shown to decrease depression and stress.

Help calibrate your circadian rhythm by making sure you get lots of daylight and if you cant, consider investing in a light therapy device to keep near you, during the day.

Indulge In Better Health

Sleep Deprivation All You Need to Know

But also, dont forget to rest! When considering ones overall health, its important to not only incorporate these immune boosting foods, but also to ensure adequate sleep, and take efforts to reduce stress.

Eating these immunity boosting foods will enable you to take back control of your health and prevent illness all while satisfying your cravings!

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What Is Sleep Deprivation

Definitions about what constitutes sleep deprivation vary, but most agree that sleep deprivation occurs when an individual has:

  • Had a lack of restorative sleep over a sufficiently long, cumulative period
  • Psychiatric or physical symptoms caused by sleep-deprivation
  • Had the sleep deprivation interfere with the routine performance of daily tasks

Most adults need seven to eight hours of sleep a night, and teenagers need about nine hours a night. Less than that, and a person starts to experience the symptoms of sleep deprivation, even if they feel like they’re functioning normally. The first symptoms are usually loss of good judgement, slowed reaction time, and memory loss.

Raw Honey: A Natural Antioxidant

Saving the sweetest for last!

Pure natural raw honey follows the rest of this super food list with its antioxidant profile, however it also contains antibacterial and anti fungal properties.

Raw honey contains antioxidants called phenolic compounds, and certain types contain just as many antioxidants as fruits and vegetables.

Raw honey can help the body kill-off unwanted bacteria and fungus as it naturally contains hydrogen peroxide, which is a strong antiseptic. Raw honey also contains phytonutrients, commonly found in plants, which provides both antioxidant and anti-inflammatory benefits.

Aside from these wonderful benefits, raw honey can also aid with digestive issues, however this typically varies person to person.

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Do A Bedroom Makeover

Another helpful trick is to make your bedroom a place for nothing but sleep. For some people living in small loft apartments, this might be tricky, but by putting up a divider or curtain, you may be able to simulate a similar separate room effect.

Regardless,;redecorating your bedroom;for a more comfortable and quiet environment can do wonders for your sleep health. Consider decluttering the room and regularly changing the;bedding;or adding a;rug;to make the space more appealing and comfortable.

If you come into your bedroom and still cant sleep, dont just lay there and wait for slumber to hit. Instead, get up after 15 minutes and work on some small projects until your body naturally feels sleepy.

Water Is A Wise Choice

Terrible Symptoms Of Stress On The Body

Yes I know Im starting things seemingly simple, but one of my most popular YouTube videos discusses the importance of water!

When I ask people how much water they drink a day, the majority of time the answer begins with not enough.

So if you know you dont drink enough water, why continue this pattern of behavior?

Now if youre one that does hit that 5+ and more 8oz glasses a day good for you! Water is life, and thats where Ill leave it.

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What Is The Relationship Between Anxiety And Sleep

Serious sleep disturbances, including insomnia, have long been recognized as a common symptom of anxiety disorders. People who are plagued with worry often ruminate about their concerns in bed, and this anxiety at night can keep them from falling asleep.

In fact, a state of mental hyperarousal, frequently marked by worry, has been identified as a key factor behind insomnia. People with anxiety disorders are inclined to have higher sleep reactivity, which means they are much more likely to have sleeping problems when facing stress.

Sleeping difficulties have been found for people with various types of anxiety including generalized anxiety disorder, OCD, and PTSD. In several studies, over 90% of people with PTSD associated with military combat have reported symptoms of insomnia.

Distress about falling asleep can itself complicate matters, creating a sleep anxiety that reinforces a persons sense of dread and preoccupation. These negative thoughts about going to bed, a type of anticipatory anxiety, can create challenges to healthy sleep schedules and routines.

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At the same time, strong evidence indicates that sleeping problems are not only a symptom of anxiety. Instead, sleep deprivation can instigate or worsen anxiety disorders. Researchers have found that people who are prone to anxiety are especially sensitive to the effects of insufficient sleep, which can provoke symptoms of anxiety.

How To Calm Anxiety And Get Better Sleep

Although the impacts of anxiety disorders can be substantial, they are one of the most treatable mental health disorders. This doesnt mean that reducing anxiety is always simple, but there are treatments that can help.

Any person who has persistent or significant anxiety and/or sleeping problems should talk with a doctor who can best assess their situation and discuss the benefits and downsides of the potential treatment options in their case.

Cognitive behavioral therapy is a common treatment for anxiety disorders. It is a type of talk therapy that works to reorient negative thinking, and it has had success in decreasing anxiety. Studies have found that CBT can often reduce anxiety even in people who have insomnia. Addressing anxiety can pave the way for better sleep, but severe cases of insomnia may persist after CBT for anxiety. CBT for insomnia may be a useful next step in these cases.

Several different types of medications are approved to treat anxiety disorders including anti-anxiety drugs, antidepressants, and beta-blockers. These medications are intended to mitigate symptoms rather than cure the underlying anxiety.

Because of the multifaceted relationship between anxiety and sleep, getting better rest may help combat feelings of anxiety. Building healthy sleep habits can make going to bed a more pleasant experience and facilitate a consistent routine to enhance sleep.

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Eric Suni

Staff Writer

Alex Dimitriu

Psychiatrist

Eric Suni

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