When you think about your day-to-day life, what type of stress creeps in without warning? Is it a flat tire on the way to work? A sick child on a day where you have an important meeting at work? Maybe it is the traffic and you miss the dry cleaner closing their door? Wherever the stress comes from is not the focus of what we will talk about today, but it should be a question as you evaluate your health.
Discussions about health can take many forms. It might involve medication that helps manage diabetes or bed rest required due to pregnancy complications. But for many, health is deeply connected to the quality of sleep they get each night. We use the word “earn” because sleep can be thought of like a bank—how much are you depositing into your sleep account each night?
Quality Counts
Yes, you may need 7-9 hours of sleep but quality counts. It is not all about the number of minutes you are laying in bed. Several factors qualify as quality sleep.
Sleep Health, the Journal of the National Sleep Foundation, indicates the following as quality restful nights:
- Sleeping more time while in bed (at least 85 percent of the total time)
- Falling asleep in 30 minutes or less
- Waking up no more than once per night; and
- Being awake for 20 minutes or less after initially falling asleep.
With numbers at 27 percent of the population struggling to fall asleep in 30 minutes or less proves a lot of anxiety is on the minds of Americans when laying their head down on the pillow. Identifying ways to alleviate the sleep loss when first lying down may eliminate the restlessness.
Identifying Stress
A lot of stress is not self-induced; therefore, we need to switch our reactionary responses to self-regulating responses when things become stressful.
- Recognize what you can’t change and let it go. Stressing about stuff you cannot fix is like spinning your wheels: they go round and round without an exit. Becoming self-aware at what can trigger your stress will help you categorize what is yours to help correct.
- Emotional intelligence sends a trigger to ourselves when we become anxious. Butterflies, a racing pulse, cold sweats may be a few of those triggers. Try to take charge when those moments rise. Take a deep breath, meditate, go for a walk. Calming your mind will help lower the anxiety when stress takes over.
- Set a realistic goal that can help you deal with the stress. Let’s say your finances are bringing unexpected stress. A broken bone sets you back a few thousand dollars when you don’t have any money left in your budget to spare. How can you set a goal to tackle the stress? Call the healthcare provider. Set up a plan or ask for assistance in lowering your payments. Anything is possible when you can reset your expectations from stress and doom to progress and goals.
Managing Expectations to Stay Healthy
There are easy answers to help in stress management. Avoiding unhealthy coping mechanisms seems to be the red flags that pop up first bringing temporary relief like alcohol, drugs, junk food, or excessive caffeine to keep you going. While they may provide temporary relief, they often worsen stress and anxiety in the long run.
- Prioritize self-care by maintaining a balanced diet rich in whole foods, staying active with regular exercise, and ensuring you get quality sleep each night. Even short breaks throughout the day can help manage stress levels.
- Stay connected with supportive people. Talking to a trusted friend, family member, or mentor about your concerns can provide emotional relief and practical advice. Social connections play a key role in stress management.
- Practice stress-reducing techniques such as deep breathing, meditation, journaling, or engaging in hobbies that bring joy. Small daily habits can make a big impact.
- Recognize when professional help is needed. If stress persists or begins interfering with daily life, reaching out to a counselor, therapist, or social worker can provide essential support and coping strategies.
If you are in a pattern of sleepless nights that are negatively affecting your health, your family, or your career, connect with the Alaska Sleep Clinic for a free consultation. Our sleep medicine specialists offer the help needed to get back on track with a quality, healthy night’s sleep.
