How To Hack Your Stress Hormones For A Better Night’s Sleep

by Janet Brown
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What are stress hormones? 

The human body is equipped to handle a number of stressful situations, but when we experience too much, the result is a heightened state of stress. There are a number of ways to deal with your stress level. The human body releases a number of stress hormones when it is under stress. The main stress hormone is adrenaline. The human body uses this hormone to fight or flight in response to perceived threats, and the release of this hormone helps the body deal with stressful situations. 

How can we hack our stress hormones for a better night’s sleep? 

Our bodies naturally produce a hormone called cortisol that helps us wake up in the morning. This stress hormone gradually diminishes throughout the day, but it still has negative effects on our health. Not only does cortisol lead to weight gain and high blood pressure, but it can also change the appearance of our skin and affect our mood. Fortunately, there are some ways to reduce cortisol levels and get a better night’s sleep.

  • Avoid using screens before bedtime. The blue light produced by these devices prevents melatonin from reaching the brain, preventing a restful night’s sleep. 
  • Try to limit your technology use before bedtime. Keeping these gadgets out of reach in the evening will help you get a better night’s sleep. This hack will also help you fall asleep sooner.
  • Cutting down on caffeine intake is another important hack. Caffeine consumption after 2pm can hurt your sleep later in the evening. So, try to cut down on these caffeine drinks and other stimulants. Just try one or two at a time. 

How do stress hormones impact our sleep? 

The body’s cortisol levels fluctuate throughout the day and can disrupt our sleep cycle. Having elevated cortisol levels can disrupt the natural rhythm of the body and lead to insomnia. The sleep-wake cycle is influenced by the amount of cortisol produced in the body during the day. The level of cortisol decreases during the night, and people who are naturally night owls have higher levels in the evening. This may contribute to insomnia, but more research is needed to determine exactly why high cortisol levels cause excessive daytime awakenings. The stress response also results in increased muscle tension, which interferes with a peaceful sleep. 

Natural ways to increase serotonin  

In addition to the many pharmaceutical products available, there are many natural ways to increase serotonin levels in the brain. These techniques may help improve mood and social functioning, and they may also help test the theory that higher levels of brain chemistry are protective against certain disorders. To begin with, eating more salmon is an excellent way to boost serotonin levels.

  • Getting outside regularly is a good way to boost serotonin levels. Bright light is especially effective in increasing serotonin levels. To boost your serotonin levels, try taking daily walks outside. If that doesn’t work for you, consider buying a sunlight-mimicking lamp. Exercise is a great way to reduce stress and increase serotonin. Alternatively, you can buy supplements that increase your serotonin levels.
  • Getting more sunshine is a great way to boost serotonin levels. Getting some sun will boost your serotonin levels. Even a single day of direct sunlight can do wonders for your mood. If you can’t get outside, invest in a sunlight-mimicking lamp. If you’re not able to get out in the sun, you can always use an artificial light to supplement the sunlight you consume.

Recognize stressful thinking

The key is to recognize your thoughts and act on them. Learning to identify your thoughts can help you control your cortisol levels and reduce your stress. To do this, you need to learn the proper technique to deal with your own stressful thinking. The best way to recognize stressful thinking is to realize that it is not a healthy way to think. Your thoughts are created by a number of factors. These factors can include financial decisions, healthcare insurance decisions, arguments, difficult projects. Once you know how to recognize stressful thinking, you can choose a better approach. For example, you can practice mindfulness to reduce your levels of cortisol and reduce your stress.

Get a good night’s sleep

Many people find it difficult to get a good night’s rest. This happens to many of us when we spend the first half of the night tossing and turning and waking up feeling cranky, tired, and out of sorts. This poor sleep affects our mood the next day, and is a major cause of stress. In order to make your sleep routine better, consider changing your sleep habits. These habits can be changed over time with the help of a clinical psychologist. It is also possible to change your lifestyle by changing your sleeping schedule, avoiding stress and anxiety, and having a structured sleep-wake routine. 

Eating your meals at your set routine

By eating your meals at a set schedule, you avoid the temptation to snack between meals , and you’ll feel more satisfied between meals. When you plan out your daily meal schedule, you’ll have a more predictable pattern for the day and will eat healthier foods. Your body can digest the food better when you eat at regular intervals. Your body can be more satisfied with fewer calories and less fat at each meal, which will keep it happy.

Conclusion

While we all wish for a better night’s rest, it is difficult to find a cure for chronic stress. Luckily, there are ways to counteract the effects of stress and sleep better at night. A simple change in diet can help you feel less stressed, especially if you are dealing with a stressful situation. A healthy diet that includes plenty of complex carbohydrates is recommended. The same goes for omega-3 fatty acids.

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