Attack the Stressors and Relax For a Better Nights Rest and a Happier Life
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Worry and stress are essential to our survival. The brain\'s reaction to them control the \"fight or flight\" response as well as other vital functions. The stresses of modern society have created a sleep deprivation pandemic with 74% of the population getting less sleep than what they need. Simple, cost effective remedies to attack the stressors are provided.
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A recent NCERx poll, detailed on sleep-deprivation.com, of over 4000 people disclosed some alarming statistics relative to the vicious pandemic afflicting our stress filled and sleep deprived world. 74 per cent of the respondents said that they received less sleep than they needed. Even more alarming is the fact that 46 per cent of those "missed their requirement by 3 or more hours." 93 per cent of them agree that driving while sleep deprived is as dangerous as driving while intoxicated and 29 per cent admit that they themselves are "driving dangerously when sleep deprived." The majority (65%) said that stress was the most common cause of their sleep problems. A Better Sleep Council survey found the same percentage of Americans losing sleep due to stress, 32% losing sleep at least one night a week, and 16% reporting "stress-induced insomnia."
Worry and its resulting stress unleash serious effects on our body, our feelings, and our behavior. According to the Mayo Clinic your body may experience headache, back pain, chest pain, heart disease, heart palpitations, high blood pressure, decreased immunity, upset stomach, and sleep problems. Stress can influence our thoughts and feelings moving us toward anxiety, restlessness, irritability, depression, sadness, anger, insecurity, lack of focus, burnout, and forgetfulness. Stress can alter behavior resulting in overeating, under eating, angry outbursts, drug or alcohol abuse, increased smoking, social withdrawal, crying spells, and conflict.
The biochemistry of stress takes the nervous system from a state of normal into an adrenalin pumped state of overdrive. The adrenal gland, the pituitary gland, the hypothalamus, and the brain stem are the primary participants in our response to stress. They are responsible for the production and release of cortisol, norepinephrine, and epinephrine. These three hormones are critical to our survival. They promote the proper functioning of the brain. Cortisol directly affects our sleep/awake cycle and keeps our inflammatory and immune systems under control. Norepinephrine and epinephrine work together to control the "fight or flight response," glucose levels, cholesterol levels, increased memory, and increased blood pressure, heart rate, and muscle response. These stress responses all take place very quickly and they should last only one to two hours.
The stresses of modern society tend to last much longer than the stresses of past societies. Our schedules are packed more tightly. The recession has tightened our budgets to the breaking point. The electronic media draw more attention than ever to the problems, tragedies, and crimes occurring every day. Our stress levels are not likely to be relieved after one to two hours. The stress results in a lack of sleep. We talk to our associates and friends about how we can't sleep. They console us and talk to us about their similar difficulties. Soon we believe that this is "normal." One of the startling statistics in the NCERx poll was the finding that more than a third of the respondents "suffered in silence and had never sought any treatment to help them sleep." Caffeine during the day and sleeping pills at night offer temporary relief. Our society has become addicted to caffeine and energy drinks. Unless the underlying stresses are relieved, the dangers of sleep deprivation are increased, and the pandemic spreads.
Here are some simple and effective remedies to attack the stressors:
- Dark chocolate. It helps reduce the blood pressure. Only 1 oz per day!
- Sunlight. Whenever possible, sit in the sun; or, even better, take a walk in it.
- Exercise. Schedule it at least three hours before bedtime.
- A family discussion every night after dinner. Discuss the day's trials and solutions.
- Quiet time for reading. Reading before bedtime, instead of TV, works wonders.
- Laughter is a great stress reliever. Rent a good comedy movie or play some games.
- Music soothes the soul. Keep it calm and relaxing!
- A warm bath, shower, or massage will divert your attentions.
- Positive motivational quotes will inspire confidence, persistence, and determination.
- Time with the pets. They sometimes offer better therapy than humans.
- Hugs, love, and sex provide great stress relief.
- Napping during the day for 30 minutes is more beneficial than the extra 30 minutes in the am.
- Daydreaming of your favorite vacation spots or experiences will lift your spirits.
- A good mattress is essential to a good night's rest.
- A healthy diet, focusing on tryptophan rich foods, high carbohydrates and low to medium proteins.
- A bedtime snack of apple pie and vanilla ice cream. Keep it high in carbohydrates and calcium and low in protein. Make it an hour before bedtime.
- A prayer before bedtime to thank God for another day of the blessings of life and the gifts He has given you.
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