Sleep and Stress: The Complete Support Guide

Do you know that one in six (16.92%) of UK adults have struggled with symptoms of insomnia for more than 10 years? As a result, they experience many issues, including weakened immunity, bad mood, and memory loss. But don't worry; you can easily improve it by engaging in healthy activities and eating a well-balanced diet.

In this article, we dig deeper into the details of poor sleep and stress, and how you can improve both for your well-being. Let's start!

Symptoms of Inadequate Sleep

People might struggle to get good sleep from time to time, but if it happens every night, it leads to serious health problems. Here are some symptoms that indicate a sleep disorder or insomnia: 

• Tired during the day and unable to pay attention to things, which leads to poor decision-making. 
• Forgetting things frequently or having trouble learning new information. 
• Hallucinations or involuntary sleep episodes during driving or doing other activities can be quite dangerous.
• Constantly feeling lethargic with slow reflexes and a craving for high-calorie food. 
• Reduced interest in sexual life. 
• Anxiety or a poor quality of life. 

What are the Causes of Poor Sleep and Stress? 

Well, you must be missing the days when you could fall into a blissful sleep and wake up fresh the next day. Now, it seems like a dream far from reality. But why is this happening? What's impacting your sleep and stress? Let's discuss the major reasons: 

Sleep Apnea 

One of the major causes of poor sleep and stress is sleep apnea, where your breathing stops and starts many times during the night. This can happen either due to a blocked airway (obstructive) or due to a lack of the brain's control over your breathing (central). 

So whenever there's a lack of oxygen, your reflexes make you wake up. Your breathing begins to return to normal, but the sleep cycle is disrupted, which also puts stress on your heart. Statistics show that about 1 billion people (between the ages of 30 and 69) worldwide have obstructive sleep apnea. 

Diet 

Many people underestimate this, but the choice of diet also affects your sleep cycle. For instance, if you eat spicy food a little before bedtime, you may experience heartburn that keeps you from sleeping peacefully. 

Not only this, but caffeine intake that might seem harmful can keep you wide awake. Studies show that it takes 2 to 12 hours for half of the caffeine in your bloodstream to be eliminated. 

In addition, wine can make you drowsy but can also affect your overall sleep quality. A diet with excessive saturated fat and refined sugar, or low fibre, is also a culprit behind a less deep and more disturbed bedtime. 

High Cortisol Levels 

Cortisol is a hormone that strongly influences your sleep as well as your circadian rhythm. It's connected to the central nervous and adrenal systems, triggering the body's fight-or-flight response. Other than this, cortisol regulates blood pressure, balances blood sugar, manages energy levels, and helps control the sleep-wake cycle. 

Basically, the hypothalamus and pituitary gland monitor cortisol production and signal the adrenal system to adjust it based on the body's needs. However, under intense stress, this network remains activated, leading to increased cortisol production. As a result, you experience sleep disorders, fatigue, a foggy brain, mood issues, and poor digestion. 

Poor Magnesium Intake 

Magnesium is a critical mineral supporting over 300 bodily functions, from proper muscle and nervous function to blood sugar control. The lack of this mineral can impact your sleep quality and duration. 

How? Well, when the body doesn't have enough magnesium, it overactivates the N-methyl-d-aspartate (NMDA) receptor, which is responsible for poor sleep architecture. 

Not only this, but the GABA(gamma-aminobutyric acid) is also dysregulated, keeping the brain active and racing thoughts at night. Studies also suggest that low levels of magnesium can lead to an enhanced risk of sleep apnea. It also affects the production of hormones, such as melatonin (a sleep hormone), often causing insomnia. You wake up frequently at night and have high cortisol levels. 

Restless Leg Syndrome 

You often see your sleep and stress impacted due to restless leg syndrome. In this, you get an irresistible urge to move your legs, accompanied by uncomfortable creeping or tingling. 

The sensations worsen at night, disrupting your sleep. Hence, you experience a bad mood, low productivity, and multiple episodes of sleepiness during the daytime. 

Genetics, iron and magnesium deficiency, and medications such as antihistamines are all causes. Unfortunately, this syndrome is very common, and around 1 in 10 people in the UK have restless legs. 

Pain 

If you are in pain, either due to arthritis or any other condition like fibromyalgia, you are less likely to have peaceful sleep. The worst-case scenario is that this lack of deep slumber can increase your pain. 

It does this by activating inflammatory pathways that exacerbate the pain, so you don't get any soothing feeling. You have frequent painful awakenings as well as difficulty finding a comfortable position, especially if you have joint or back pain. 

Poor Sleep Habits 

Sometimes, poor sleep and stress aren't due to any health or dietary issues; rather, they stem from your bad sleeping habits. For instance, you might frequently change your sleep times or stay up late and wake up at different times on weekends, disturbing the body's internal clock. 

In addition, using a phone or playing video games exposes your brain to blue light, helping you stay awake for a long time. But that's not all; if you take long naps during the day and try to sleep in a room that's too loud or bright, you will probably end up with sleep disorders.

Impacts of Poor Sleep and Stress on Your Health  

Now that you are aware of the causes and symptoms of poor sleep and stress, let's see how it can impact your health and daily life: 

Diabetes 

If you constantly fail to get the required sleep, you are prone to falling victim to diabetes. Studies show that individuals who sleep less than 6 hours per day have a notably higher risk of developing T2D than those who sleep 7 to 8 hours per day. 

It's because when you are restless and have poor sleep quality, your body's ability to regulate the blood sugar level can drop by up to 30%. The body's cells become less responsive to insulin, leading to higher sugar levels. 

Obesity 

Again, poor sleep and stress can dysregulate normal hormone release, which can also lead to obesity. For example, sleep deprivation causes the body to produce more ghrelin, which signals hunger, and less leptin (which signals fullness). 

You crave high-fat and high-carbohydrate, energy-dense foods, which, combined with a slower metabolism, cause excess fat storage. Studies show that higher body mass index (BMI) is associated with shorter sleep time. 

Cardiovascular Diseases 

Another severe effect of poor sleep and stress is an increased risk of cardiovascular diseases. You might end up with atherosclerosis, a heart attack, and a stroke. For instance, if you are constantly missing out on your precious night's sleep, your blood pressure stays higher for a long time. 

In addition, your body doesn't recover from stress easily, which further strains your heart. A meta-analysis of 15 studies showed that both short and long sleep duration were associated with increased cardiovascular disease (CVD) mortality. 

Other Mental Health Issues 

Sleep and stress are interlinked, as people who sleep poorly experience mood swings, low motivation, and anxiety. Your brain doesn't get enough rest, hindering it from processing emotions properly. 

This results in increased feelings of frustration, sadness, and overwhelm. Other than that, you might experience burnout at work, which can cause anxiety and take a hit on your professional life. 

Tips for a Good Sleep and De Stress

Indeed, the effects of poor sleep and stress are stark. To avoid falling victim to these conditions, you should develop good lifestyle habits, such as: 

Engage in Physical Activities 

Doing exercise or engaging in physical activity doesn't just improve your health; it also boosts your sleep quality. For better results, aim for morning workouts during peak daylight hours to better align your circadian rhythm and reduce stress. Don't exercise before bedtime, as it can be stimulating and make it harder to sleep well. Here's an overview of the physical activities you can do: 

• Brisk Walking 
• Running
• Swimming 
• Stretching
• Resistance Training 

Keep Bed for Sleep Only 

What most people do is use their beds as an office and even a dining table, having their meals right there. However, this isn't the right approach and causes poor sleep and stress. 

You shouldn't always lie down in bed, whether to watch late-night TV or scroll through reels. Just keep the bed for sleep, so whenever you lie down on it, it becomes a stimulus for sleeping. 

Avoid Alcohol and Caffeine 

As mentioned earlier, alcohol and caffeine cause a poor sleep and stress cycle. Therefore, another thing you should do to improve your sleep quality is to avoid these, as well as nicotine. 

Don't even take alcohol, as it makes you drowsy but doesn't let you go into deep sleep, even if you avoid chocolate, as it contains caffeine, which also serves as a stimulant. 

Take Magnesium Supplements 

Magnesium supplements, particularly magnesium glycinate and L-threonate, also improve your sleep quality. They have high bioavailability and leave a calming effect on your mind and muscles. 

Not only that, but magnesium supplements can cross the blood-brain barrier (BBB), enhancing cognitive function and sleep. It regulates melatonin production and binds to GABA receptors that calm your brain. 

The question is: how much magnesium is safe? Well, the suitable daily amount of magnesium is 320 milligrams (mg) a day for women and 420 mg a day for men. However, it can vary depending on your health, such as whether you have kidney issues. 

Focus on De Stressing 

Stress is the biggest enemy of the sweet sleep that you crave. Yes, it's true. The bills are piling up, your boss shouts at work, or the daily to-do list exhausts you. Therefore, you must focus on de-stressing and calming your brain and heart as much as possible. 

For that, you can journal your worries before bed to clear your mind. Moreover, you can practice deep breathing, yoga, or tai chi, which helps lower cortisol and relax your muscles. The best part is that you enjoy a good night's sleep and, on top of that, fewer daytime worries. 

Get Checked Thoroughly 

If you snore loudly, experience shortness of breath while sleeping, or feel the urge to move your legs, don't take these symptoms lightly. Instead, we suggest getting checked immediately, as these symptoms may indicate sleep apnea, restless legs syndrome, or gastroesophageal reflux disease. 

So book your doctor's appointment right away and let them analyse your condition. Know that addressing the root cause is important for eliminating excessive daytime sleeping and improving concentration. Your risk of having a heart attack, stroke, or blood pressure issues is also greatly reduced. 

Don't Fully Rely on Sleep Medications 

Taking sleep medications or other sedatives to help you sleep isn't recommended in the long term. They make you dependent on them and fail to address the underlying issue of insomnia. 

Your body also starts to develop tolerance to the medication, which means you need higher and higher doses to achieve the same effect. Other side effects you might experience include dizziness, drowsiness, and memory problems. 

Even if it's really necessary to go on medications, here are some tips you should follow to stay safe: 

• Tell your doctor about all the medications you are taking, as some can interact with sleep medications, leading to negative impacts. 
• Take the lowest dose for the shortest possible time. 
• Immediately contact your doctor if you experience any of the mentioned side effects or unstable walking. 

Practice Mindfulness 

Mindfulness can significantly improve your whole sleep and stress cycle. It does this by shifting your body from fight-or-flight mode to a parasympathetic state. You let go of thoughts of the past and future and feel relaxed, with a low heart rate and blood pressure. The following are some techniques that you can try to achieve this: 

• Body Scan Meditation: Lie flat on the back and slowly move your attention through each part of the body, from toes to head, to acknowledge sensations and release tension. 
• Progressive Muscle Relaxation: Quickly tense a group of muscles for 5 seconds while you inhale, then exhale completely, relaxing the muscles. 

Make the Bedroom Environment Peaceful

Your bedroom environment, including the choice of pillow, noise, and bedding, also impacts your sleep. To achieve a good slumber, start by making the bed more comfortable and peaceful. Choose a medium-firm mattress that offers enhanced comfort and little to no chances of back pain. 

Try to optimise the bedroom environment by minimising external light, noise, and blue light from devices. Also, keep your bedroom temperature at a cosy level of 65°F (18.3°C) for most people, though this can vary by personal preference. 

Some other things you should do include not eating late at night and listening to music to clear the mind. 

What are the Benefits of a Good Sleep Routine? 

While you stay late intentionally every day, whether watching a new season or reading a book, stuck in the poor sleep and stress cycle, you miss out on the following benefits: 

• Improved Concentration: Getting rid of the poor sleep and stress cycle helps keep your energy levels high. You wake up good, and your focus is better, leading to incredible attention span, concentration, and reaction times. The best part is that the risk of making a mistake at work or having an accident is also reduced. 
• Improved Memory: When you sleep well, your brain has time to organise all the things and thoughts of the day. Short-term memories then convert into long-term ones, staying for a long time with maximum clarity. 
• Maintain a Healthy Weight: Another benefit of good sleep is that it helps maintain a healthy weight. You don't stay awake for long, lowering energy demand and cravings for high-calorie foods. The leptin production is optimal, ensuring you don't fall into the obese category. 
• Lower the Risk of Heart Disease: During sleep, your blood pressure and heart rate naturally drop, reducing pressure on your internal systems. There's no chance of inflammation or fatty deposits building up in your artery. Hence, you stay protected from heart attack, stroke, or diabetes. 
• Strengthens Immune System: When you get sick and get enough sleep, your immune system enters a rest-and-repair state. It efficiently releases proteins that detect the presence of a foreign invader and destroy it. On top of this, if it comes across the same bugs again, it's already prepared to fight. 

Conclusion

The poor sleep and stress cycle can take a toll on your physical and mental health. Nonetheless, to avoid it, you should take proper supplements. Don't know where you can get your daily magnesium supplements? Get in touch with HealthEssent today and explore our range of gluten-free and non-GMO products!