Stress tip #3 Sleep Deprivation

Love your Brain, Love your Body, Love your Life

Stress causes lack of sleep, lack of sleep causes more stress, the more we are stressed the more sleep we lack and on and on....AHHHHH! Ok how do we sort this out? Which came first the sleeplessness or the stress?

Who knows, sometimes a serious illness, or depression can cause lack of sleep, or stress can cause us to get a lack of sleep therefore causing the illness or depression which in turn causes us more stress. Our life can definitely cause us stress, job, school, deadlines, family, new baby, old babies (teenagers) all are stressful and can cause us sleepless nights. So what to do?

First, take care of yourself with a proper diet and regular exercise, this will alleviate some of the stressors in your life. According to animal studies done at the University of California, sleep deprivation increases stress hormones, which may reduce new cell production in adult brains. So yes, take care of yourself we need all the brain cells we can. Sleep allows our brain to turn off neurotransmitters and allows the receptors to "rest" and regain sensitivity which allows monoamines (serotonin for example) to be effective at naturally produced levels. This leads to improved mood and increased learning ability. Also, we need our REM sleep which may allow enzymes to repair brain cell damage caused by free radicals. Which when we are awake can't efficiently repair themselves. This study also discovered the first evidence that sleep deprivation can cause brain damage.

Some helpful tips for a good night sleep:

• Go to bed at the same time each night. Fluctuating bedtime by just a 1 hour difference takes approx. 3 days for your body and brain to adjust.
• Let go of the day, work on forgetting that to do list.
• Make your bedroom a sanctuary. Avoid watching TV, eating and discussing emotional issues in bed.
• Keep the bedroom for relaxing activities and sleep; don't bring your computer to bed to do work or answer email.
• Start to unwind early in the evening, long before you go to bed.
• Learn to make relaxation part of your daily routine
• Exercise at the right time for you. Regular exercise can help you get a good night's sleep. But timing and intensity seem to play a roll in its effects on sleep. Avoid exercise right before bed, it can energize you, however, an easy walk a couple hours before bed can relax and help you unwind from the day. Regular exercise in the morning can even help relieve insomnia.
• Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Some foods have a sleep promoting substance such as tryptophan and can help; milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat and bananas.
• Try some herbal tea before bed such as chamomile.
• Watch your caffeine intake. Caffeine can stay in your system as long as 8 hours. Cutting out caffeine at least 4 to 6 hours before bedtime can help you fall asleep easier.
• Restrict nicotine. The effects of nicotine are similar to those in caffeine.
• Avoid sugary foods.

From: heart of healing.net; webmd.com; wikipedia.com