By Mayson Marshall, nutraMetrix Program Coordinator
Life has a way of providing us with unwanted stressors. These stressors often keep our minds running 24/7, which means more often than not adequate sleep is not being obtained. What are things that might be keeping you up at night? Life changes, work, school, relationships, finances, children, family, friends or simply just your busy schedule. Regardless of what your stressor is, they all have the same effect on us. We lose sleep, we aren’t focused, and we feel a sense of being overwhelmed.
Stress can cause the body to release hormones like cortisol and adrenaline; these hormones are known to increase heart rate. (3) In result, the consistent state of being stressed can cause the nervous system to stay in a state of alertness for long periods of time, which can hinder sleep. (3) Stress interrupts adequate sleep, while at the same time lack of sleep can further promote the longevity of stress as our minds are not being well rested.
- Create a to-do list for the next day.
- Put your phone away or on do not disturb.
- Tidy up your space at home.
- Focus on something positive.
- Sip some relaxing tea.
- Do something that makes you happy (music, a book, etc.)
- Take a soothing bath.
It is important to have a nighttime routine that relaxes your mind and body. Ways you can do that is by taking a hot shower, make sure your sleeping environment is relaxing and cozy for you and avoid screen time before bed; instead read, journal, or listen to soft meditating music. These types of things really help you unwind and remove yourself from the events of that day which ultimately assist in managing stress.
Another common sleep habit that can help with managing stress before bed so that you have a better night’s sleep is what you drink before bed. Some of these drink options are different types of teas, juices, smoothies, and warm milk.
- Warm milk is an old sleep remedy that has been around for years; milk consist of tryptophan which is an amino acid that helps with sleep. (4)
- One of the more common drinks before bed is hot tea. The three most common teas are lavender, green and chamomile tea. Lavender is known for relaxation, green tea has theanine in it which has been proven to manage stress and chamomile contains the antioxidant Apigenin which is known for its calming properties. (4)
- Lastly, as we know fruit has a ton of health benefits, but did you know that they can assist with better sleep and managing stress? Cherry juice contains amino acids very similar to green tea that help with promoting better sleep while a delicious banana smoothie promotes better sleep patterns as it consists of magnesium and potassium which act to naturally relax muscles. (4)
You can also incorporate supplementation for stress management and/or sleep. Visit www.nutraMetrix.com to find what product suites your needs best.
*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.