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SleepStress

How sleep and stress are related

01 sleep and stress
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There are nights when I can´t manage to fall asleep, my mind just keep wandering on everything that worries me and everything I need to do the next day and thinking about the worst case scenarios of a certain event. When I could fall asleep I suddenly wake up and when I watch the clock just 2 or 3 hours had passed, it´s clear that all the stress of the day won´t let me fall asleep.

All 5 elements of fitness (nutrition, training, mindset, sleep and stress) work together to help you live a better life. The relationship between sleep and stress need to be consider if you want to make changes to your life.

You may be one of the millions of people around the world that are not having good quality sleep and the cause of it is stress. You may be sleeping around 7 or 8 hours but when you wake up you feel tired or you´re not having enough sleep; both of this are a big problem.

Sleep disorders are increasing and in many cases the root cause is chronic stress. The reason why is because our body responds to stress by shutting down unnecessary systems and keeping you in an alert mode so if you are constantly stressed your body stays in this alert mode so you are not supposed to sleep when the night comes you may fall asleep for short periods of time and you are constantly waking up or your body is not resting, cortisol is high, adrenaline is high your muscles are tense and in case you´ve forgotten why you are stressed your mind doesn´t stop, you keep thinking about the problems at work, relationships, finances.

We all have to deal or cope with stressful situations every single day, things like getting stuck in traffic, financial problems, bad relationships with coworkers or your boss, maybe problems in school with teachers or classmates make fun of you and you´re bullied all this scenarios we live every day create chronic stress which makes it hard for us to relax during night which lead to poor quality sleep.

Our everyday problems are the ones that keep us awake at night, all this stress create negative thoughts and our mind love to think of the worst things that could happen and it creates tension in the body plus the high levels of cortisol and insulin remains high it´s impossible for you to let it all go and give your body the rest it deserves.

How many times have you gone to bed ready to get some sleep and your mind start wandering in all the problems and though situations you had? You start worrying and get anxious for all the stress of your day you won´t have good quality sleep and your body won´t be able to recover and restore all systems and hormones. The problem is that lack of sleep or poor quality sleep creates an imbalance in hormones like leptin and ghrelin and some neurotransmitters of your brain which creates more stress.

Chronic stress won´t let you have good quality of sleep and lack of good quality sleep creates more stress. If you have problems at your job, at home, financially or any other you may not be sleeping well, if you don´t have good quality sleep you’d find it hard to make the right decisions and you won´t be able to deal with though situations in the best way possible which creates even more stress. This cycle will continue and it get worse. Chronic stress is linked to insomnia and both of this have been linked to the increase of mental health issues like anxiety and depression.

All of us can suffer nights of bad sleep from time to time and we´ll all experience the short term consequences that day but when it becomes consistent

To have a good quality sleep your body and mind needs to be calmed and relaxed otherwise the high levels of stress will keep your body in arousal. When you are calmed and relax your body can get into deep sleep going through all phases without waking up in the middle of the night.

If you want to have good quality sleep you need to know how to lower stress, to get calm and relaxed this is why some doctors give patients drugs or medicine that help them relax before giving them other medications and in most cases that´s enough.

The way to lower stress is to turn off your mind, your mind always create negative scenarios to your problems and it shows you the worst think that could happen you need to block all this stuff from your mind and the way to do it is using a tool called meditation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

MindsetNutritionSleepStressTraining

Why fitness matters

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I´m trying to remember the day I decided to lose weight and get in shape, I was really excited but a couple of days after I started a program I didn´t feel like working out and for some reason I couldn´t control my cravings for sweets, junk and all unhealthy food. After many years being lazy and eating all kind of junk it was hard mentally to make different choices and in many cases I ended up eating the whole bag of chips, cookies or chocolate and skipping workouts.

I think this is something everyone who wants to get in shape deals with and it´s normal, the way you get through that hard time is what makes all the difference. Being mentally strong to break the pattern of old unhealthy habits and develop new ones is what´s all about. Once I found out what the truth was and I created a program based on that true information I convinced myself that my mind was playing tricks with me, it wanted me to fail but I won´t let it, from that point on everything changed.

Getting in shape and sustain it is about lifestyle, you need to develop healthy habits that make it easy for you to achieve any fitness goal in an effortless way.

As in everything in life taking the first step and getting momentum is the hardest step, it is not just one step, in fitness you may take that first step by eating healthy and working out but in this first days you realize how physically, mentally and emotionally though this is so you give up.

You need to take that first step and continue, keep doing it until you get momentum, once you got that momentum going then don´t stop. Most of us begin our fitness journey to get in shape and lose weight but this is only the beginning and the reason to get involved in fitness but the goal must be to make it part of your life.

If you are following the right program you´ll get results every week and those results keep you motivated, once you get to your desired goal you have several options, you may want to sustain those results, staying in shape is not that hard once you develop the right habits, you may want to go one step further and get leaner or you may want to gain some muscle mass.

Depending on what you decide to do not next is how you´ll need to adjust your new healthy habits, specially your nutrition and training to fit that new goal and since it´s now part of your life it´s easier to follow through.

Most of us wait for New Year’s Resolution to beginning our fitness journey, I think there´s something about New Years that make us want to start the right way but you we can start this journey any day. Actually there´s no reason to wait until New Year, it´s February 2019 but it can be April, July or any other month and you can set your goal for Christmas, Instead of waiting for New Year start today and set your target for Christmas or Thanksgiving, your goal is to be in the best shape of your life for Thanksgiving.

Keep something in mind, the first weeks it´s going to be difficult, you´re going to be making different decisions and you´re mind will try to take you back by bringing all kind of negative thoughts and excuses, when this happen don´t contemplate those thoughts just get up and do what you need to do. The only way to develop new habits is by doing them over and over and over again so don´t think twice, if you need to get up earlier to work out don´t let your mind take control of you, instead take control of your mind by getting up and exercising.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam