Stress-induced sleep disorders – what helps?

You are under a certain amount of tension all day . Your boss demands that you absolutely meet the deadline or other important exams are ahead of you. At the same time, family and friends take up a lot of time – time that is missing to meet your own needs.

Long-term stress is no stranger to many people. Everyday life is characterized by a hectic pace and there is hardly any space left for relaxation.

Stress is a major cause of insomnia. Several million people in Germany can no longer spend the night relaxing. You have trouble falling asleep and wake up to the slightest disturbance.

Do you find yourself here and is the stress so stressful that sleep disturbances occur? Then don’t ignore these complaints, but rather track down the causes and promote your health.

Sleep is essential for human survival. Studies show that sleep deprivation is fatal . Both body and mind regenerate during sleep. Without this recovery phase, mental illnesses occur that significantly reduce the quality of life.

Sunlight is essentially responsible for controlling the day-night rhythm . If the bright light hits the retina, the sleep hormone melatonin is no longer released and you feel more alert.

The modern daily routine hardly allows an orientation to the natural rhythm. You have to show up at work early and, especially in winter , it’s still dark while the alarm clock rings you out of your sleep. You want to use the evenings productively and for this you use the computer or smartphone.

These are just a few factors that show that modern life is no longer in harmony with the natural needs of our body and mind . The sleep rhythm is disrupted and sleep disorders occur.

WHEN ARE SLEEP DISORDERS PRESENT?

Sometimes lying awake in bed one night longer and sleeping less is not an indication of a sleep disorder. There are always days when there is greater tension or worries come to the fore. Be it an upcoming exam that won’t let you fall asleep or some other kind of stress.

Occasionally having trouble sleeping is not to be equated with a chronic sleep disorder. If the problems persist for several months , insomnia becomes a serious ailment. Negative physical and psychological consequences appear, which significantly reduce your quality of life.

DIFFICULTY FALLING ASLEEP

A distinction is made between several forms of sleep disorders. Difficulties falling asleep are an essential form. Affected people lie in bed for more than 30 minutes and fail to fall asleep.

Often the reasons can be found in higher tension and stress . The thoughts are circling wildly and it is not possible to achieve a state of relaxation.

DIFFICULTY SLEEPING THROUGH THE NIGHT

It could also be that falling asleep is less of a problem. Instead, you often wake up and don’t find your way back to sleep. The slightest disturbance disturbs you, so that you only sleep a few hours at night. In the morning you wake up completely exhausted and the lack of sleep is clearly evident.

WHY DOES THE STRESS ARISE

For many people these days, stress is a constant phenomenon. Work stress has increased immensely in recent years. Due to constant availability and a relocation of work activities to your own four walls, there is no longer sufficient distance. A feeling arises as if you were working non-stop without sufficient recovery being possible.

Other factors, such as family or financial worries , should not be neglected as part of the causes of stress. It may be nice when you spend time with your children. But it is just as important that you find enough space for yourself to achieve the necessary relaxation.

PHYSICAL RESPONSE TO STRESS

Stress is a vital reaction for humans If earlier generations were in a more frequent struggle for survival, for example against wild animals or hostile people, the stress increased the chances of survival . Body and mind are put into an alarm state and call up their full performance potential.

Nowadays, these “threatening” situations are often perceived in the workplace. As a result of this assessment, the body releases adrenaline and other stress hormones . These increase blood pressure and briefly increase performance. If this condition persists over a long period of time, headaches, heart problems and stomach problems are the result. Body and mind are not designed to overcome performance limits over a long period of time, so that negative consequences for one’s own health come to the fore.

STRESS AND THE IMPACT ON SLEEP

Was there a specific trigger for the extreme situation that caused the stress? Do you have to give an important presentation or do you have family problems?

Then these thoughts will not only lead to higher stress. They won’t let you go in the evening either and will accompany you to bed. You are unable to shake off your worries and you will hardly fall asleep in peace.

This is problematic because a vicious circle arises. During the stressful situation, the body releases cortisol in addition to adrenaline. The cortisol should be broken down during sleep, so that the stress level drops the next morning.

If you suffer from insomnia, the stress hormone is not sufficiently reduced. You already go to work with an elevated cortisol level, where it continues to rise. A constant stress arises, which can end in a burn-out or depression.

Sleep itself is no longer seen as relaxing, but as a burden. A fear of falling asleep arises and a certain pressure situation is associated with it. You don’t want to lie awake in bed for many hours again and keep looking at the clock. The longer you stay awake, the more severe the lack of sleep and the higher the stress.

The sleep disorders represent in this sense a further factor for the stress is. You annoy you formally about not being able to sleep and not associate sleep with a recovery. Breaking out of this vicious circle no longer seems possible, because insomnia does not offer the necessary regeneration to reduce stress.

TREATMENT OPTIONS

If your sleep-wake cycle suffers because you are under high stress, it can hardly be managed on your own. In addition to the following tips for relaxation, you should see your family doctor as soon as possible to treat the sleep disorders. Often it is also useful to go to a sleep laboratory in order to find out more precisely the causes of insomnia.

LOSE TENSION

The sleep is the most important opportunity for relaxation. There, stress hormones are reduced and initiated a relaxation. But there are other ways to better deal with stress.

Meditation

Have you tried meditation? Simply sit in a comfortable position and only pay attention to your breathing. Consciousness must not wander and focus only on the present moment. This will teach you to better control your thoughts and let go of worries.

Relax

In addition to meditation, you should also find enough time for yourself in the evening. Read a quiet book , use a foot massager, or take a bath. How best to relax is up to you. Plan these important phases of recovery in all the hectic pace of everyday life.

Sport

Exercise is also an important way to reduce stress. The intensity should not be too high , it should be used for recovery. Sport in the evening should not be too strenuous, otherwise it degenerates into stress again.

MEDICAL TREATMENT

In addition to the targeted release of tension, therapy with medical supervision is also advisable. Your doctor will explain the basic rules of sleep hygiene to you and recommend suitable preparations for the first time that will relieve stress. Natural remedies such as valerian or Bach flowers can be used here.

In severe cases, a referral will be made to a sleep laboratory . There an intensive investigation is carried out to find the causes of the sleep disorders.

residential treatment may be useful if you under depression are suffering or other mental illnesses. Then the sleep disturbances and the stress could be an expression of these ailments.

FALL ASLEEP RELAXED WITHOUT STRESS

For many people, stress is a constant companion. Professional demands and little time for yourself lead to constant stress.

The body is continuously in a state of increased performance. This cannot go well for long and sleep suffers from the tension. Stress hormones like adrenaline and cortisol keep you awake so you don’t get the rest to fall asleep.

The lack of sleep, in turn, increases stress. The stress hormones are not broken down and a vicious circle develops.

Before the negative consequences become apparent, you should first focus on your health. Take some time out, make sure you relax, and seek medical advice to reduce stress and sleep better.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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