How to improve sleep disorders caused by stress?
Do you often feel tired, anxious, always keeping your eyes open during the day but "awake like a flute" at night? It is one of the prominent signs of stress sleep disorders. I also went through a period of crisis because of this symptom. And how did I fix it?
According to a social statistics report conducted in Vietnam in 2019, the proportion of people with sleep disorder visits to neurospecialist facilities account for 10-20%. In which, the number of people with sleep disorder due to stress accounts for a large proportion. Worryingly, this situation is tending to be rejuvenated due to the increasing pressures of life on young people's shoulders.
What is stress?
According to the Oxford English Dictionary, stress is a state of mental or emotional stress caused by external pressure or adverse circumstances. In other words, stress is the level of psychological tension created by the body in response to everyday pressures.
From an objective point of view, stress is not a negative condition. Short-term stress can help you increase focus and work with better performance. However, if stress takes place continuously and for a long time, the opposite will happen, at this time it will lead to the appearance of other states such as depression, difficulty sleeping, easy mistakes at work, poor concentration. forgetful… In the long run, if stress levels are elevated and not properly managed, not only your sleep but your health and mood will also be severely affected. p>
There are many causes of psychological stress and anxiety. These include changes in living habits and changes in the working environment due to external influences. For example, the recent COVID-19 pandemic in Vietnam has disrupted many people's work. Instead of working at the office or company, we have to work from home and disrupt the order of daily life. By the time our body initially accepts this change, the pandemic has been temporarily controlled, we will return to the normal work flow at the office as before. This means that our brains have to deal with new pressures and begin to re-adapt to the office environment. At this time, stress is easy to appear and cause symptoms sleep disorder.
How does stress affect people's sleep?
I used to think that stress simply made me feel anxious and short of sleep. But in fact stress "destroys" human circadian rhythm more terrible than I thought. How does stress cause sleep disorders?
1. Endocrine System Effects
Stress causes the adrenal glands to release epinephrine , adrenaline or noradrenaline into the endocrine system, which increases heart rate, constricts blood vessels, and converts fat into energy. Your body also releases cortisol when stressed, which can interfere with sleep.
2. Effects on the respiratory system
Stress causes the body to release hormones that affect the respiratory system. Accordingly, in the process of implementing the stress response mechanism, your body requires faster breathing to bring oxygen to important organs. Therefore, stress makes sufferers always in a state of rapid breathing, shallow breathing, increasing the level of asthma, bronchitis ... So you will feel more breathless and this affects the quality of sleep. your sleep.
3. Effects on the Circulatory System
As mentioned above, when the body fights stress, it needs to be "replenished" with an abundance of blood and oxygen. Therefore, stress promotes faster heart beat, increases blood pressure, makes you always anxious, restless, difficult to fall asleep.
4. Effects on the digestive system
Under the impact of stress, the liver will increase the secretion of glucose to quickly provide more energy for the body. This extra glucose is reabsorbed if not used by the body. Therefore, people with long-term stress will have a higher risk of diabetes, heartburn, acid reflux, ulcers and esophageal spasms... Those are health problems kmakes you unable to sleep well.
5. Effects on the Motor System
Stress causes muscles to tend to tense up to defend themselves against external agents. Therefore,
During times of heightened stress, muscles are constantly tightened, leading to pain, injury, and chronic problems like migraines and pain head due to stress. So you can't sleep or have a hard time falling asleep.
How to sleep well even in the face of stress?
Americans have a saying: “A nap is a dose”. During the time of "living with" stress recently, the boundary between waking - sleeping, day - night in me is very fragile. I've taken advantage of my time at home due to COVID-19 to ponder and research solutions to save myself. And here's what I've done to "free" myself from the grip of stress:
1. Practice relaxation techniques
Mind relaxation techniques to help manage stress and control hyperreal secretion (substance that interferes with sleep). You can refer to and practice one of the helpful techniques such as meditation, yoga or simply deep breathing.
2. Exercise regularly
I'm not originally a sports fan. However, when I tried to do simple exercises every day (walking, jogging, volleyball, badminton…), I discovered that at night I could sleep easier and better. Choose a sport that is suitable for your physical fitness and pursue it daily, you will see a regulating effect sleep disturbance it's very effective.
3. Create an ideal sleeping environment with a ventilated, relaxing mattress
I was surprised when I discovered that choosing a well-ventilated mattress can help me improve my sleep disorders sleep very efficient. I have tried changing the sleeping mattress before with Ru9 foam mattress, the result is:
- Structure mattress consists of 3 layers of soft foam that makes me feel comfortable, smooth and easy to fall asleep.
- Modern design with exclusive memory foam and Ru9 contour foam, outstanding pressure relief on many other points different parts of my body, helping me to sleep more deeply and completely without being woken up when the person next to me turns.
- Breathable open particles in premium absorbent spandex foam layers and covers, combined with beads The cold gel in the memory foam is activated upon contact with body heat, giving me an absolute cool night's sleep.
In addition, you can also apply some of the following tips to improve sleep quality:
- Avoid caffeine or other stimulants in the afternoon and evening. li>
- Schedule a regular and punctual bedtime every day.
- Avoid letting light or sound interfere with sleep.
- Minimize your use of electronic devices near bedtime.
- Reading before bed.
“Control what you can control”. Rodriguez's quote made me realize that we can't control our external environment, but we can control the pressures inside. Just think positively, be optimistic and try to take measures to improve sleep disorders due to stress above Here, I believe you too will get through this terrible situation.