Is Stress Ruining Your Sleep? How To Deal

For about 70 million Americans, a good night’s sleep is as mythical as the tooth fairy and Big Foot.¹ For them, it just doesn’t exist.

At any given time, between 10 to 30 percent of the population suffers from insomnia—an inability to fall or stay asleep or poor quality of sleep when they do finally doze off. A good night’s sleep is defined as seven or more hours a night, according to the Centers for Disease Control and Prevention (CDC).²

Stress Drives Poor Sleep

There are many causes of poor sleep, but stress leads the list. So it should come as no surprise that the coronavirus pandemic—with its combo of health concerns, economic anxiety, disruption of normal routines and isolation—triggered a 37 percent rise in insomnia, along with stress, anxiety and depression, according to a study of almost 6,000 people published recently in the journal Sleep Medicine.³

The American Psychological Association found in its 2020 annual survey, Stress in America, that stress is not only higher among Americans than in previous years, it’s the highest it has been since the survey was launched in 2007.⁴

The current wave of stress-induced sleep problems has even earned its own name: “coronoasomia.”⁵

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The Vicious Cycle of Stress and Sleep Deprivation

Stress isn’t just the cause of sleep problems, it’s also the result of sleep deprivation. If you’re not getting enough shut-eye at night because you’re juggling your worries, they may seem to have multiplied overnight. And to add to those keep-you-up-at-night concerns: lack of sleep can lead to a depressed immune system, increased risk of health problems such as diabetes and hypertension, plus weight gain.⁶

In fact, if you’re trying to lose weight, not getting enough sleep is a major obstacle: Losing sleep can reduce the amount of weight you lose and trigger overeating, in part by altering your body’s appetite chemicals.⁷

Naps and a night-time glass of red wine may be your fallback plan for de-stressing and getting a better night’s sleep, but they’re not the best solution to avoiding the all-day yawns. And they’re not going to give you the skills you need to deal with everyday or extraordinary stress.

How To De-Stress And Get Good Sleep Tonight

Instead, follow these smart lifestyle tips from the nation’s top sleep and stress experts for calming down and getting all 40 of those winks.

1. Schedule regular daily exercise.

Exercise can help improve your mood and make whatever’s bothering you seem more manageable. Studies have found that 20 to 30 minutes of aerobic exercise—like a brisk walk or bike ride—can make you feel calmer for up to several hours.⁸ Exercising can also help you sleep better, research says. Just don’t exercise too close to bedtime. Those feel-good endorphins you get from aerobic exercise can actually keep you up—plus your core body temperature may rise which sends the wrong message to your body clock that it’s time to be awake, according to researchers at Johns Hopkins School of Medicine.⁹

On Nutrisystem, we recommend 30 minutes of daily activity each day for weight loss and better health. These 10-minute workouts make it easy to fit some movement into your everyday routine.

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2. Meditate.

Meditation has been shown to calm you down and give you a sense of peace. It can also help you sleep.¹⁰ You don’t have to sit cross-legged and chant “Om” either. Simply finding a quiet spot and focusing on your breathing instead of the maelstrom of thoughts in your head can help anchor you to the present moment and shoo those thoughts away.

You can take meditation classes or use a guided meditation you find on the Internet in which you are “guided” by another person to a place of peace and relaxation in your mind. Yoga, tai chi and qi gong are forms of “moving meditation” that may help you both reduce stress and learn to relax enough to fall and stay asleep. Or you can simply take a deep breath to a count of four and exhale to a count of four whenever you’re feeling overwhelmed.¹¹

Bonus: Studies have found that deep breathing can help you fall asleep and get back to sleep if you wake up. Not only by relaxing you, but by also initiating melatonin production.¹²

3. Cut back on caffeine.

Caffeine consumed at any time can give you the jitters. If you’re already stressed out, you need to switch drinks. Anything more than 400 milligrams a day—around four or five regular cups of coffee—can make you feel like you need to be scraped off the ceiling (your results may vary).¹³

And that cup of joe is a real killer at night. A 2013 study, published in the Journal of Clinical Sleep Medicine, found that having a caffeinated drink even six hours before bedtime can interfere with sleep, reducing shuteye by about one hour.^14,15

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4. Avoid excessive screen time.

TV, computer games, even e-books may actually make it hard to wind down for sleep. They’re not only stimulating, but the blue light emitted from the screen can suppress your body’s production of the sleep-inducing chemical melatonin.¹⁶ If you can’t cut down on screen time during the day, consider blue light blocking glasses or turning on the blue light filter on your e-book reader. A few small studies have found that blocking blue light can help you sleep.^17,18

5. Find some green.

Visiting “green spaces”—a garden, a woodland park, a wilderness—during the day can relieve your stress. Not only do they provide a way to get some exercise, being in nature removes the distraction of daily life and helps you relax by making you feel like you’re “away,” according to a 2018 study in the journal, Behavioral Science.¹⁹

You don’t have to live at the edge of a national park to gain the stress-relieving benefits either. Spending even a little bit of time in a green space—only 10 minutes in research done by Cornell University—can have lasting results.²⁰

6. When your worries wake you up, get up.

If you find yourself counting worries instead of sheep, get out of bed, says the Sleep Foundation. It’s counterproductive to toss and turn, wrestling with your thoughts. If you haven’t fallen asleep within 15 minutes after hitting the sack, leave the bed behind and go to another part of the house and do something that helps you chill, like meditating, reading, or listening to music. If your worries shake you awake in the middle of the night, don’t look at the clock. It will just make you more anxious. If you have to, drape a cloth over the clock face so you don’t see it.²¹

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Sources:

https://www.cdc.gov/sleep/about_us.html
https://www.cdc.gov/sleep/data_statistics.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/
https://www.apa.org/news/press/releases/stress/2020/report-october
https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
https://www.sleephealthsolutionsohio.com/blog/10-effects-of-long-term-sleep-deprivation/
https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
https://www.nccih.nih.gov/health/providers/digest/mind-and-body-approaches-for-stress-science
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
https://jcsm.aasm.org/doi/10.5664/jcsm.3170
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation
https://pubmed.ncbi.nlm.nih.gov/20030543/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5703049/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/
https://www.sciencedaily.com/releases/2020/02/200225164210.htm
https://www.sleepfoundation.org/insomnia/stress-and-insomnia

The post Is Stress Ruining Your Sleep? How To Deal appeared first on The Leaf.

Frequently Asked Questions

African Mango Extract Has Caffeine?

A study was done to determine how much caffeine the average person consumes each day. Surprising results resulted.

A cup o coffee has about 100mg of caffeine. A small glass with cola contains around 40mg. What if caffeine could be obtained without consuming any calories?

This is where African mango extract comes in. It offers the same energy boost of caffeine without any added sugar or calories.

African mango extract can also help increase focus and concentration as well as improve brain function.

How can I lose weight naturally?

You should try to eat healthy foods as often as possible. Healthy snacks should be low-calorie. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. If you want to lose weight, then watch what you’re drinking by choosing water over soda pop or juice. At least eight glasses of fluids a day is a good goal.

Another tip: Get up earlier. According to studies, people who are awake earlier tend to eat fewer calories in the day. You can help this by setting an alarm clock that wakes you up earlier so that you don’t sleep through the morning.

It is very important to exercise. Aerobic exercises include running, walking and biking. Strength training does not burn fat as fast as aerobic exercise. Try to include aerobic activity in your life.

Can I eat carbs while following the Ketogenic Diet?

Yes, carbohydrates can be eaten while following the Ketogenic Diet. These carbohydrates should be kept to a minimum. Instead, focus on eating high-fiber veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, peppers, cucumbers, celery, tomatoes, onions, etc. These vegetables will not only fill you up, but also provide nutrition.

You should also eat lots of nuts, seeds, avocados and coconut oil. These foods are high-in saturated fats which are essential for ketosis.

How can you suppress your appetite?

It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This will keep your blood sugar levels constant and reduce hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Avoid carbohydrates like bread, pasta and rice. These foods can give you an instant boost, followed by a crash.

Choose protein-rich foods like lean meats and fish, eggs, legumes, and nuts. These foods will give you sustained energy and keep your blood sugar stable.

Finally, avoid sugary snacks and drinks such as chocolate bars, doughnuts, cakes, candies, soft drinks, and juice. These foods can cause cravings, and make you feel bloated and slow.

Instead, choose healthier options like fresh fruits, vegetables, salads, and whole grain cereals.

So if you’re trying to lose weight, then don’t rely on fad diets or miracle supplements.

African Mango Extract is Worth Trying

The benefits of mangoes are well documented. They are high in vitamin A, fiber, potassium and iron. They are also rich in antioxidants, which protect against cancer-causing free radicals. These benefits make them an excellent choice for anyone looking to improve health.

Mangoes are delicious and have another benefit. This makes it easy to incorporate them into any meal.

You could add fresh mango slices to smoothies, oatmeal and yogurt. Frozen mango cubes can be used as toppings on ice cream desserts. You can also use dried mango powder as an alternative to sugar in baking cookies.

Mango extract can be added to many of your favorite recipes to reap the great benefits and not lose flavor.

This is a fact that not many people are aware of. Mango extract is made from the seeds of mangos rather than the actual fruit. This means it has the same nutrients as whole mangos but without the sweetness.

What is an African Mango?

British explorers first discovered the fruit while on an expedition to Africa. It has been grown in South America for centuries. But, it is now less popular due to climate changes and deforestation.

The African Mango Project seeks to reverse this decline through sustainable methods of fruit growing in East Africa.

They also aim to create local jobs and improve the lives of communities living near plantations.

They aim to harvest the first commercial crop within five years.

How can you lose weight in just 7 days at home?

It is important to eat less calories, drink more water, and exercise often. It’s that simple! It is tempting to skip meals. This is not a good idea. Skipping meals will lead to you feeling hungry later.

Don’t put yourself on a diet. You should keep track of the calories you eat and slowly increase it. For instance, if you usually eat 2,000 calories every day, start by increasing that number by 500 calories per day. This will mean that you will add 1,500 calories daily to your routine.

For more specific advice, you can consult numerous online resources. Google is a good place to start. You can simply type “how do I lose weight quickly” into Google and hundreds of results will appear.

Local libraries might be a good place to start if you prefer to read in person about the topic. You can often find free weekly seminars that feature diet experts discussing various topics related to weight reduction.

Statistics

On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
Vitamin C:62% of the Daily Value (DV) (healthline.com)
A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

How To

How to lose weight naturally

Dieting is the best natural way to lose fat. If you feel that you have no other options, it can be difficult to diet. There are many other methods that can help you lose weight naturally and without resorting to dieting. One of these methods is exercise. Because it only requires active movement, this method is very simple. Our metabolism increases and burns off calories faster than usual when we work out. In addition, some foods help us burn fat effectively and quickly. Green tea, cucumbers, apples, honey and broccoli are all good options.

There are many natural ways to lose weight and get rid of extra fats. Before you read on, ensure you are clear about what works best for you. Read these carefully if any of the suggested methods appeal to you.

Green Tea Daily is a great way to reduce belly fat and protect your heart health. Green tea contains antioxidants that increase metabolism and boost energy levels. Green tea can be as easy to lose weight as 2 cups per day.
Cucumbers: They have water and fiber. This makes them light yet filling. Cucumber consumption regularly lowers cholesterol levels and helps prevent obesity. Nutrition Journal published a study revealing that participants who consumed 1/4 cup of fresh cucumber each day lost twice the amount of weight than those who did no cucumbers.
Broccoli should be part of your daily diet. This compound, called sulforaphane can reduce inflammation and help prevent cancer. Broccoli’s high levels of potassium, folate and vitamin K make it a good source for nutrients. The average American eats just two servings per week of broccoli, so it is worth adding to your diet.
Honey can be added to your food – Honey can have many health benefits. In a study published by Diabetes Care, it was found that those who added honey in their meals had lower blood sugar levels. Another study showed that taking small amounts of honey and meals helped control appetite and lowered total calorie intake.
Mix Citrus Fruits into your Diet Antioxidants help to protect cells against cell damage by free radicals, which are harmful substances. Free radicals can cause skin aging, hair loss and arthritis. Free radicals cause the cells inside our bodies to age prematurely. Studies have shown that citrus fruits like grapefruit or oranges can slow down the speed at which our bodies age.

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Is Stress Ruining Your Sleep? How To Deal

Stress Drives Poor Sleep

The Vicious Cycle of Stress and Sleep Deprivation