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Reducing Stress Through Better Sleep & Healthy Eating
Glenda has had a horrible day.
This morning, her seven year old threw up on his back-pack, and there was a flood in her basement overnight; her computer at work crashed and her boss wants a completed company-wide budget on his desk in 48 hours.
Steve's day wasn't much better.
Over lunch, Steve heard a rumour that the plant he works for is slotted for a massive lay-off come fall. Steve has child-support payments to make and he is planning a winter vacation this year.
Now Steven and Glenda are both suffering from a common malady - STRESS!
Each of them will come home and try precisely the wrong things to feel better. Eventually, after getting through all the tasks that she must do, Glenda will collapse into bed with a large bowl of triple-chocolate ice cream, download a couple of movies, and finally fall asleep at around one a.m. Steven will stop in to eat at a fried chicken and ribs place, and then he will come home, sit on the couch with a bag of barbecue chips, and watch the sports network until around eleven. He will spend the next couple of hours chatting online and go to bed around two a.m...
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| Much of what we do to respond to our stress is counter-productive. | |
Behaviours that are most immediately influenced by stress have a direct impact on our over-all health and well-being. Difficulties in health and well-being create more stress, which in turn influences behaviours.
For example, eating late at night interferes with sleep, which leads to fatigue the next day, increasing stress and activating cravings for fatty sugary foods, caffeine and alcohol. This ultimately negatively affects sleep. When we eat and sleep poorly, the stress cycle deepens and can lead to serious emotional, physical and psychological consequences.
On average, people need around eight hours of sleep (although this varies with age, gender and each person's unique "sleep-wiring"). When we allow ourselves to go short of sleep, memory, concentration, energy and efficiency decline and performance is affected. As energy falls, we feel less in control, making an already stressful situation seem worse. We may find ourselves frantically working longer and sacrificing more to keep ourselves from drowning in demands.
Sleep is a mood-changer. When we don't get enough of it, we can feel sad, dull, restless and exhausted and irritable. Relationships with friends and family can suffer as a result. If left unchecked, sleep disturbances can lead to clinical anxiety, depression and other mental health conditions.
Our bodies can also be seriously affected by exposure to stress. When stressed, the body produces high levels of the stress hormone cortisol, which if left at high levels can lead to cardiovascular issues as well as stomach ailments, headaches, poor immune system function, migraines and more.
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| Tips for Eating Well | |
When dealing with high levels of stress, it is more important than ever to eat well. This doesn't mean that you should think in terms of a "diet." Rather, think in terms of healthy eating. Be sure to eat smaller meals regularly throughout the day. This helps to keep blood sugar levels even and prevent spiking or spiraling which can cause jitteriness, light-headedness and fatigue. Breakfast is essential; eat oat-based foods with no sugar added and add a banana, which will boost energy throughout the morning.
Watch caffeine intake throughout the day, and remember that colas and teas also contain caffeine. Eat five portions of fruit and veggies each day. Snack on almonds, dried or fresh fruit instead of "convenience" snacks such as chocolate bars and chips. Most importantly, prepare meals yourself. (A weekly meal plan can help cut down on the hassle of cooking at home). Spare the salt and use spices and herbs for added flavour. Sit down at a table to eat, even if you are eating alone, and keep the television off. Resist the habit of checking your phone or answering emails during meal times. A simple, planned approach will increase your chances of getting better sleep, and managing your stress.
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| Tips for Better Sleep |
- Have a regular bedtime. Choose a time when you are normally tired and begin to prepare forty-five minutes before. Help your body adjust to necessary changes in your routine - such as seasonal time changes or jet lag - in increments of 15 minutes, spread out over several days.
- Have the same wake-up time each day. Your body will naturally wake when you have had enough sleep. Try to keep the same wake-up time, even on weekends and holidays, so you don't throw off your natural sleep rhythms.
- Napping: Napping can make insomnia worse, so limit it to when you really need to make up for lost sleep. Limit naps to no more than thirty minutes.
- After-dinner drowsiness: Keep yourself from falling asleep on the couch after your evening meal. It might be a good time to walk the dog.
- Keep the noise down in your bedroom. Use earplugs or a white noise device if noise is an issue where you live.
- Minimize light in the bedroom when sleeping. Use black-out curtains and cover electrical displays. An eye-mask can be helpful for some people.
- Room temperature: The best sleep occurs in a slightly cool room, around 18 degrees Celsius, with good ventilation.
- Comfortable bed: Check your mattress to ensure it is not too old to provide good support and comfort. Your bed should be large enough to allow you to stretch and vary your positions throughout the night.
- Bedroom activity: Activities in the bedroom should be restricted to sleeping and sexual intimacy. Keep the television and work station out of your room.
- Prepare for bedtime. Prepare for sleep by reading by soft light, taking a warm bath, listening to soft music, stretching or meditating. Avoid activities that are overly stimulating, such as high-impact exercise late at night, or television programs, movies or games which are exciting or sad.
- Avoid heavy meals at night. Eating rich foods within two hours of bedtime can disrupt your sleep. Your body has to work hard to digest fatty foods, which can contribute to wakefulness. Also, hold back on strongly spiced or acidic foods as they can lead to indigestion.
- Reduce the amount of liquids you drink. Drinking fluids before bedtime can lead to frequent trips to the bathroom.
- Avoid alcohol before bed. While alcohol might help you to fall asleep, it will shorten your sleep cycle.
- Cut down on caffeine. Caffeine stays in the body up to twelve hours after consumption. Try not to consume caffeinated drinks after ten in the morning.
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| Tips for Managing Stress | |
During the day, maximize your exposure to light by opening window coverings, walking outside, and occasionally removing your sunglasses. Consider purchasing a light box for those short, dreary days in winter. Regular exercise is a great stress-reliever and doesn't require more than walking shoes and thirty minutes of dedicated time per day. If racing thoughts are a problem, consider writing these down in a journal at the end of the day. Deep breathing exercises, visualization, and progressive relaxation can be very helpful in quieting worries and persistent thoughts.
Remember that bringing a measure of joy into every day is essential. Joy is the counter-balance to worry and concern. Sometimes we have difficulty recognizing the moments of joy in our lives, particularly when stress has hijacked our thoughts. Pay attention to joyful moments by noting them in a journal each day - a friendly conversation with a neighbour; ten minutes spent sitting in the sun; a job completed. No moment of joy is too small to carry great reward.
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FSEAP offers confidential professional assistance on a wide variety of personal and work-related issues. For more information on your EAP, call 1.800.668.9920 or visit your MyEAP Web site at www.myfseap.com.
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*Clicking on this link will open a new window and take you to a Web site that is not affiliated with myfseap.com or Family Services Employee Assistance Programs. Links to other sites of interest are provided here as a service to you, however, we can make no claim as to the accuracy or validity of any information contained on these sites. As always, speak with a counsellor or physician for advice that is specific to you and your situation. |
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This newsletter is to provide timely information to readers; contents are not intended as advice to individual problems. Please contact your EAP professional for assistance. Editorial material is to be used at your discretion and does not necessarily imply endorsement by Family Services Employee Assistance Programs. |
All articles © Family Services Employee Assistance Programs (FSEAP), except where noted otherwise. Please note that the posting of the Solutions newsletters or any articles in whole or part on any public Web site is prohibited. Customers and clients of FSEAP can access an online archive of current and back issues: log on to www.myfseap.com using your assigned Group Name and Password and select Solutions Newsletter from the MyHealth menu. To request permission to reprint specific Solutions articles, contact FSEAP at info@fseap.com. |
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