Three stress categories are defined by The Sleep Foundation that is a good place to start. When reviewing each of these categories, write a list of your own stress points.
Acute: Short-term stress that “accompanies fleeting moments of panic or dread. You may notice upticks to your blood pressure and heart rate, followed by feelings of irritability, sadness, and anxiety. Some people also experience headaches, back pain, and gastrointestinal issues.”
Episodic acute: “This type of stress is essentially an accumulation of individual moments of acute stress. People who feel burdened by day-to-day struggles may attempt to alleviate their frustrations through unhealthy behaviors like overeating or binge drinking. Other serious complications of episodic acute stress include clinical depression and heart disease, as well as poor performance at work and relationship problems.”
Chronic: “Many factors can contribute to chronic stress, including poverty, abuse, and trauma. People tend to internalize these painful experiences, and over time this can wear down the mind and lead to feelings of hopelessness. Chronic stress can also cause deficiencies related to how the HPA axis processes stressful situations and communicates with the rest of the body.”
Insomnia affects 50-70 million Americans. And these are only the cases that are diagnosed. A lot that is diagnosed may be individuals that sleep a full seven or more hours but are not receiving a quality night’s sleep.
What is the difference and how does quality matter? Quality is defined as the excellence of something or a distinctive attribute. Without a complete, quality-filled seven or eight hours, the sleep is, unfortunately, all for nothing. With anxiety, our brains cannot shut down at night causing insomnia. Starting the new year with a hobby could help balance your daily stress points.
Gardening can help lower the stress hormone cortisol. By adding vibrant flowers to your walkway or raised beds, you can breathe in the fresh air to release stress.
Journaling helps you reflect on the day and leave stress before bed. A variety of journals from bulleted or lined are available at big box stores or local artists.
Hiking or walking at a local state park connects you to nature and disconnects your stress. Try finding times to walk with a friend or take your dog if you want alone time.
Crafting can be meditating through the art of painting, drawing, knitting, or scrapbooking. If you have never crafted in the past, there are tons of online tutorials or blogs to help you get started.
A sleep study may be the best route to link sleepiness. Though the type of sleep study varies by a patient’s symptoms, healthcare providers will monitor your sleep either in a lab or at your home using portable home sleep apnea testing equipment. Completing a sleep study can also enhance your quality of life from anxiety.
Alaska Sleep Clinic is the most comprehensive multi-site sleep lab in Alaska with clinics in Anchorage, Wasilla, Fairbanks, and Soldotna and we continue to expand our services to those with sleep disorders.
