This week I would like to focus sleep. Stress can affect sleep in different ways
Usually, people who are stressed think obsessively about recent challenges that they have faced, responsibilities such as work, family and finances. For teens and young adults in school, this stress often focuses on exams and other important assignments. When one attempts to fall asleep, those thoughts continue and cause numerous disruptions in sleep patterns.
High levels of stress can create whirling thoughts in the mind which can result in a fall in sleep by prolonging how long it takes to fall asleep and fragmenting sleep. Sleep loss triggers our body’s stress response system, leading to an elevation in stress hormones, namely cortisol, which further disrupts sleep. Studies has shown that sleep plays a vital role not only in the repair of the body but also in learning and esp. memory. With regards to memory, we see that recent events of the past essentially get moved from short term memory to long term memory. Chronic sleep deprivation also has been associated with decreased metabolism and endocrine dysfunction.
5 ways I have found to improve my sleep:
1. Improve sleep through diet and exercise
A good diet and regular physical exercise can help us to relax and get better sleep
Avoid eating large meals close to bedtime. Try to also avoid the bedtime caffeine (like coffee), alcohol or nicotine if you can,
The general advice is to avoid stimulants 1 to 2 hours before bed.
2. Create the right sleep environment
It's generally easier to slip into sleep when it's quiet, dark and cool – although the right sleep environment is personal, so try different things and see what works for you.
Silence is golden when it comes to sleep for many of us, so wearing earplugs, putting your phone on silent (or out of the room entirely) can keep things quiet.
Good curtains or blinds can help to keep a room dark and avoid unwanted lights by keeping clocks out of view and phones facing down.
3. Talking?
In today’s society we are constantly bombarded with triggers that may act to increase our levels of stress. Try talking to someone you trust. A problem shared is a problem halved. Or if this is an impossibility try writing concerns in a journal.
4. Relax, unwind and try meditation to help you sleep
Remember, your sleep routine starts before you get into bed, so build in time every evening to relax.
Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep.
Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.
5. Mindfulness
Mindfulness meditation involves focusing on your breathing and then bringing your mind's attention to the present without drifting into concerns about the past or future. The 3 A's of mindfulness are awareness, acceptance, and attunement. Together, these principles can help you cultivate a deeper, more compassionate connection with yourself and your environment
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