So, maybe the relationship you thought was forever has just fallen apart. Or perhaps your boss has unceremoniously excluded you from a very important presentation. Or, maybe you were in a car crash, nothing serious because you were not physically hurt, BUT why can’t you snap out of it?
In a culture dominated by speed, performance and production, stress is rampant. Stress has become a major modern-day factor affecting men’s health. According to Wesley Moore, a psychotherapist in Ottawa, it is in the workplace where guys find their biggest stressors. Being misunderstood by co-workers, not getting credit for their efforts or feeling like they’re not moving ahead in their careers, are hot points for guys. Add everyday family responsibilities to that and BOOM! Anxiety, panic attacks, insomnia and fatigue become the crippling reality of your day-to-day life.
True, everyone gets keyed-up from time to time, but the stressful curveballs that life throws at you could seriously impact your physical as well as mental health. Studies have shown that stress is a major contributor to heart disease, high blood pressure, anxiety, depression, diabetes and a weakened immune response to disease, to name but a few! Very often shock due to a traumatic event, or day-to-day stressors lead to sleeplessness which could negatively impact your health, your career and your quality of life.
We have a few tips on how to reduce anxiety and sleeplessness naturally:
- Exercise a few hours before bed. This will tire you out and give your brain a good reason to want to shut down for the night. Exercise works the muscles and keeps them in shape preventing the chest-muscle aches that can be caused by tension and rapid heart rate experienced during panic attacks.
- Eat lighter dinners. A large meal will give your stomach too much digestive work to do while you sleep to allow you to rest easy.
- Only drink decaf. Keep yourself caffeine-free for at least four hours prior to bed.
- Have a relaxing pre-sleep routine, such as taking a warm bath, reading or listening to music before you go to sleep.
- Turn off all the lights. The less light in the room, the less your eyes have to catch and interest them. Zero stimuli are proven to improve quality of sleep.
- Make sure that your room is quiet and has a comfortable temperature.
- If you don’t fall asleep within 20 minutes, get up and do a quiet activity in a different room like reading or listening to calm music until you feel tired enough to sleep again.
- Stay away from screens well in advance of bedtime. They will send signals to your brain that it is still daytime and that it needs to stay alert and awake.
- Drink a glass of warm milk with honey. This has been used successfully over centuries.
- Keep a journal. Journaling before bedtime is a great way to work through the troubles and concerns you may have encountered over the course or the day so that they don’t bother you in your sleep. Also, jot down any thoughts you have to remember for the next day, so the idea of forgetting them won’t bother you either.
Insomnia can very often be successfully controlled with the right strategies. Six to eight hours of sleep each night will help your body to recover from past stress and be better prepared to deal with new stress.
However, if sleeplessness persists, speak to your healthcare professional for appropriate diagnosis and treatment. You can also find out more about the Fedhealth Trauma Management Programme here.
Source: www.healyounaturally.com, www.harleytherapy.co.uk, www.calmclinic.com, sleepfoundation.org, oppc.mentalhealthexcellence.org, www.besthealthmag.ca, www.mensfitness.com, www.everydayhealth.com, www.onlymyhealth.com, youngmenshealthsite.com, www.mensfitness.com, www.menshealthforum.org.uk
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.