Not only before Christmas it is like that, long since everyday life of many people is the same: the work that has to be done is constantly growing, privately as well as in profession. Deadlines get closer without mercy, there is less and less time for family and balance. But, relaxation is a dream not only during the day time but unfortunately also in the evening when wanting to fall asleep or to sleep through at night. A vicious circle that sometimes is leading into burnout -– especially with people who take their duties very serious. A state of exhaustion that leads into physical and mental burnout and neither the professional nor the private daily life can be managed any longer.
The World Health Organization predicted stress to be the biggest health-hazard in our time. Sleep psychologist Dr. med. h.c. Guenther W. Amann-Jennson explains: “Stress is releasing large quantities of corticotopin releasing hormones. Thus, the REM-phases get prolonged and this in turn is reducing sleeping quality. During the REM-phase, the breathing-rhythm as well as the rhythm of the heart are higher than during the phases of deep sleep. This disturbs the balance of activation and deactivation during the day and the recuperative effect gets constantly smaller. Step by step you are reaching the performance- and regeneration-limit of body, mind and soul.”
According to the WHO, sleep is besides exercise and nutrition the third most important preventive factor for stress-related diseases. Studies showed that when having stress optimization of the sleeping quality as well as of the sleeping duration has significantly positive effects for prevention as well as in therapy.
Sleeping expert Dr. med. h.c. Amann-Jennson: “To create the proper preconditions for the therefore necessary healthy sleep it is important to respect the rhythms of activity and rest during daytime, too. Ideally, after 70-90 minutes of activity there is a recuperative phase of about 20 minutes. When you pay attention for recurring relaxation during day time, you will significantly improve your performance and your recuperative ability. It will also be easier to relax in the evening. Especially look out for things that take your rhythm, like: excessively long meetings, watching TV and/or working on computer or tablet for hours, irregular eating- as well as sleeping-times, technically induced disturbances (like radio alarm clock or mobile, for example) in the bedroom.”
Attach importance to short recuperative breaks during the day. Day dreaming, deep breaths in fresh air or something like that will do. It doesn’t have to be an extended yoga-session, although this is very helpful in evening. When you are supporting things that give you rhythm it will considerably support you in having sufficient and regular sleep. Ideally, you are offering your body and soul a holistically-oriented sleeping system for relaxation and recovery. In doing so, you are creating the perfect conditions for reviving sleep. Pay attention to these hints and you will feel and see how you are going to escape stress!
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This post is also available in / Diesen Beitrag gibt es auch in: German
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