The Relationship Between Sleep and stress dreams

Lack of sleep is a common problem for many people. Research suggests that approximately 30% of all U.S. adults are obese. The U.S. struggles to fall asleep or stay asleep. Unfortunately, sleep problems can have both mild and serious consequences for our mental health. For example, lack of sleep is related to short-term mood swings as well as more serious problems such as depression and anxiety.The Relationship Between Sleep and stress dreams

If you are having difficulty sleeping, there may be different factors that contribute to your sleep problem. In some cases, there are things you should do and others you should avoid in order to get a good night’s sleep.

Some of the main signs that could indicate that you are not sleeping well include:

• Daytime fatigue

• Difficulty concentrating

• Irritability

• Bad mood

• problems falling asleep at night.

• Wake up more than once at night.

• Stay awake for prolonged periods during the night.

How chronic stress can affect sleep

When you feel a threat, whether it’s physical or mental, real or imagined, your body’s hormonal stress response kicks in. This sets off a chain of physical changes that cause the endocrine system to release glucocorticoids like cortisol.The release of cortisol and other stress hormones creates an explosion of energy that allows you to fight or flee from a real and present danger. The recognized American term of “fight or flight”. The Relationship Between Sleep and stress dreams

A healthy response to stress is for cortisol to rise, and then for cortisol to drop quickly once the stressful event is over.This response of the endocrine system is controlled by negative feedback loops mediated by access to the hypothalamic-pituitary-adrenal (HPA) axis in the central nervous system.

The important thing to know is that HHA controls stress reactions and therefore influences the sleep cycle. In other words, the levels of prolonged stress have been correlated with the hyperactivity of access to the HHA axis, the decrease in sleep duration, and the reduction of REM sleep, which leads to poorer quality sleep, impaired memory, and poor mood regulation, which in turn can lead to more stress.

Sleep strategies for stress management

If your sleep problems are made worse by stress, you might find it easier to fall asleep if you use healthy ways to deal with stress before going to bed.Facing stress takes many forms and can involve emotional commitment or emotional disconnection. 

In particular, a study found that strategies that reduce emotional avoidance and improve emotional awareness are useful to reduce the impact of stress and dream problems, while strategies that increase avoidance, such as alcohol consumption, can lead to longer sleep delays.

Healthy coping strategies that reduce emotional avoidance include meditation and simple breathing exercises. These can reduce stress and tension in the body, reduce stress hormone levels, and help make sleep easier. Problem solving can also be a way to reduce stress, but it can be stimulating and should be done earlier in the day, well before going to bed. It is important to leave enough time for stress management and also for sleep. Below we list some of the sleep management strategies that are also useful for stress management in order to inspire you to come up with a plan with which you can create space within your busy life and reduce stress before going to bed.

• Set a bedtime schedule. Go to bed at the same time every night and get up at the same time every morning.

• Create a relaxing bedtime routine. The key is to do something every night, at least 30 minutes before going to bed, that helps you point out to your mind and body that it’s time to go to sleep.

• Don’t work in your room. Keep daytime activities out of the bedroom.

• Avoid heavy or fatty foods at night.

• Keep your bedroom in the dark.Be sure to limit your exposure to your mobile phone or other mobile devices.

Sleep problems

Not all sleep problems are directly due to stress. Certain hormonal changes that come with menopause or even with natural aging can alter sleep patterns. Certain medications can also affect sleep, as can caffeine, alcohol, and other things you consume. If you feel that you are managing your stress well but discover that your sleep has not improved, you should consult your doctor or mental health professional to see if your symptoms are the result of a physical or mental condition or a sleep condition such as sleep apnea, insomnia, or restless legs syndrome. The Relationship Between Sleep and stress dreams