Stress is essentially any factor, physical or mental, that disturbs a state of well-being. The consequences are vast and can be positive or negative. For example, applying physical stress in the form of weight training results in increased strength. Conversely, the looming deadline of a large project or an upcoming exam can lead to undesired outcomes, like headaches, changes in appetite, or issues with sleep.
The American Psychological Association reports that 42% of adults report that their sleep quality is fair or poor, 43% claim that stress has caused them to lie awake at nights, and 21% feel more stressed when they get less sleep1. Stress may result in a vicious cycle by altering normal sleep patterns, resulting in even more stress.
Can Anything Be Done?
Stress, in its various forms, is unavoidable. It is encountered on a daily basis and strikes without prejudice. Though we have little control over when stresses occur, we do have control over how we respond to them. There are a variety of ways you can reduce stress to remedy a lack of sleep. Read below to learn about some tips to help you rest better.
Tips to Manage Stress
Exercise. This can be anything from a light jog to a boxing class. You can exercise in the comfort of your own home, in a park, or at a gym. The key is to avoid exercising late in the evening, as this can also lead to restlessness.
Eat a healthy diet. Diet, along with exercise and sleep, are the pillars to good health. Aside from doing workouts and aiming for 7-8 hours or good quality sleep, you must also boost your efforts to manage stress by adding stress-fighting foods to your meals and snacks everyday. Know more about these foods and the health benefits they provide in detail in this article from Positive Health Wellness.
Try to relax. This may be easier said than done, but there is a number of tools you can employ to help reduce stress. A massage, done professionally or by a loved one, can help reduce muscle tension built up by stress. Relaxing activities like yoga or tai chi can provide some relief, and may be a better option for those that like to exercise later in the day. Employing deep breathing or meditation techniques can also be helpful.
Write it down. Does your mind race when you’re in bed? If the thought of what you must accomplish the next day is preventing you from much needed rest, keep a notebook or piece of paper next to your bed and jot it down. This simple activity can transfer anxiety about upcoming events.
Socialize. Spending time with family and friends can quickly alleviate stress. Often times, when we become busier, our personal lives suffer. It seems like a simple sacrifice to make in favor of important commitments like work or education, but can result in an excessive focus on the task at hand. Reduce stress by taking time to have some fun.
Take personal time. Spend time each day doing precisely what you want. Enjoy a bath, finish a book, watch your favorite show, or have a snack you have been craving. The length of time is not what’s important. Again, the emphasis is placed on something other than your source of stress.
Try any or all of these techniques to help reduce your stress and start resting better!
By Anthony Dugarte, M.D.
The path to improved sleep and reduced stress starts here!
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