How Stress Affects your Sleep

How Stress Affects your Sleep

Stress can impact your life in many ways but how does stress affect your sleep? It’s late at night, you’re lying in bed, worrying and feeling anxious, which makes it almost impossible to turn off your brain, relax and fall asleep. People who suffer from chronic stress find they have poorer sleep quality and find it harder to function during the day.

The science of stress

When you experience a perceived threat your body’s stress response is triggered. As a result, your body will experience physical changes such as shallow breathing and a burst of energy from the release of adrenaline and cortisol. This is sometimes described as the fight or flight response, but it isn’t always the appropriate way to deal with the stresses of modern life.

How does stress affect sleep?

If you don’t sleep enough at night, your body boosts its levels of stress hormones. When you enter a deep sleep the brain chemicals tell the body to stop the production of stress hormones. As a result, when you don’t sleep well, your body keeps pumping out those stress hormones. When you wake up the next day, you feel more stressed and the following night you might find it harder to fall asleep. The more exhausted you feel, the harder it is for you to focus at work and at home, leading to even more stress. This can make you irritable with friends and family, causing stress over relationships1.

Sleep and Busy People

Busy people may have trouble getting enough sleep because being busy and not devoting 8 hours a night to sleep can trigger the stress response. This can lead to a cycle of stress and trouble falling asleep. It’s important to allow yourself 8 hours for sleep at nighttime, no matter how busy you may be.

Stress, sleep and your health

People who have high, prolonged levels of stress have a higher risk of heart disease, depression, high blood pressure, a weakened immune system, stomach issues, and more. They are also more likely to grind or clench their teeth, which can lead to dental problems. That’s why it’s so important if you feel overly tense, to try different stress relief methods and to make getting plenty of sleep a high priority2.

Tips for getting your child to sleep on Christmas Eve

There's no doubt about it, Christmas Eve is one of the most exciting times of the year for your little ones, but just how can you get your child to sleep on Christmas Eve? There's a little part in all of us that get excited on Christmas Eve but...

The Ultimate Guide to Clean Sleeping

We at SlumberSlumber welcome anything that helps give you a more restful sleep. Clean sleeping’s strict rules might not be for everyone, but taking away some handy tips can really make a difference. Creating a peaceful sleeping environment, allowing yourself to shut off and steering clear of caffeine can all help you get your forty winks.

An Introduction Into Circadian Rhythm

Have you ever noticed that you tend to feel energised and drowsy around the same times every day? This is caused by your Circadian Rhythm, but just what is it? What is a Circadian Rhythm? Your circadian rhythm is basically a 24-hour internal clock that is running in...

Our Most Common Dreams & What They Mean

What are our most common dreams & what do they mean?Every night each person on earth dreams for 90 minutes to two hours or more each night. Dreams are stories and images our mind creates while we sleep. They can be vivid and not always tell a simple story, leaving...

Technology’s Impact on your Sleep

Technology's impact on your sleep can have detrimental effects on your health. Technology is everywhere, it has taken over every aspect of our daily lives and now it’s set its sights on our bedroom. Instead of curling up in bed with a book many people now opt for...

An Introduction to SAD & Sleep

We often find it a little easier to rise and shine in the summer months. While many people experience some form of the ‘winter blues,’ others suffer from a more serious condition known as Seasonal Affective Disorder (SAD). What is SAD? SAD is a form of winter...

Personal Cooling Guide

If you're too hot at night or even find your room is too hot to sleep, it can mean a long, restless night of tossing and turning. We have a guide to help you keep cool in bed and sleep better. Before going to bed make your bedroom cool and comfortable... Your bedroom...

When things heat up in the bedroom

Playing it cool in the bedroom could be the secret of a happy love life.As Valentine’s Day approaches and attention (inevitably) turns to romance, Sammy Margo, author of The Good Sleep Guide and The Good Sleep Guide For Kids and sleep expert for SlumberSlumber, warns...

Top tips to get your child to sleep

Getting your little one to drift off can sometimes be a daunting task. Here at SlumberSlumber we have decided to put together a few tips on getting your child to sleep. Tips on getting your child to sleep 1) The Bedroom Pay attention to your child’s bedroom. A cool...

Sleep Yourself Thin?

The Sleep Expert Sammy Margo Reveals The Ultimate Slimming Secret The New Year is undoubtedly the time to kick-start a healthy diet regime and weight loss programme. But what if your quality of sleep were to influence the results you see on the scales? In 2007 a study...

How To Enjoy A Good Night’s Sleep

We spend a third of our lives sleeping, yet within our lifetimes most people will experience problems with sleeping at some stage. So if you want a good night's sleep, here are our 10 top tips to getting more sleep and waking up refreshed. Top Tips for Sleep: Pillow...
What Causes Asthma at Night?

What Causes Asthma at Night?

It is common for people with asthma to find coughing, wheezing and breathlessness can wake them up at night. But what causes asthma to flare up at night?

Why asthma can wake you up at night

If you haven’t got your asthma under control, you’re more likely to get symptoms at night. But what causes these symptoms?

  1. When you lie flat on your back gravity makes it harder to breathe. This position can also trigger a cough, as any mucus in your chest may start to gather in the back of your throat.
  2. Changes in hormones at night mean that natural anti-inflammatory chemicals in your body are switched off. This can cause the tissues in your lungs to swell, which narrows the airways, making it harder to breathe. Taking your anti-inflammatory preventer inhaler every day will build up protection in your lungs so they become less inflamed at night.
  3. Some common asthma triggers such as dust mites can be found in your mattress, pillows and bedclothes. Mould can also be in your bedroom if it is damp. This can affect your breathing at night. If you like sleeping with your window open, you should also be aware that on high pollen or pollution days, these particles may enter the room.

What to do when asthma stops you sleeping

  1. Sit up straight and take your blue reliever inhaler, as prescribed.
  2. Prop yourself up with extra pillows as it allows your lungs to open up more fully when you breathe.
  3. If your asthma is made worse when the air in a room is too hot or too cold. Try to adjust the temperature to make sure you’re comfortable.
  4. A glass of water or a cup of herbal tea can help ease a dry throat.

How to stop asthma waking you at night in the long-term

You shouldn’t have to accept your night-time symptoms as normal. If your asthma is waking you up during the night it is a sign that your asthma isn’t well controlled. If the situation doesn’t change within 48 hours, or if you’re already taking your preventer inhaler as prescribed, talk to your GP or asthma nurse to see if they can adjust your medicines1.

What Causes Asthma at Night?

It is common for people with asthma to find coughing, wheezing and breathlessness can wake them up at night. But what causes asthma to flare up at night? Why asthma can wake you up at night If you haven't got your asthma under control, you’re more likely...

Signs you have Asthma

Asthma symptoms can vary from person to person but what are the signs you have asthma? You may not experience asthma attacks often, or maybe your symptoms flare up at certain times or you may have symptoms all the time. Asthma signs and...

How is Asthma treated?

There are lots of treatments available to help you with your asthma. How asthma is treated can vary based on age and lifestyle factors. Different treatment pathways are recommended for adults (aged 17 and over), for children aged 5-16, and for...

What causes Asthma?

What Causes Asthma? It isn’t clear why some people develop asthma and others don’t. There are a variety of environmental and genetic (inherited) factors that play a role in you developing the condition. Asthma triggers Some common asthma triggers are; Exposure to...
Sleep and Fibromyalgia

Sleep and Fibromyalgia

Fibromyalgia’s impact on sleep

Sleep and fibromyalgia don’t go well together.

Sleep disturbances are very common for sufferers of the condition. While they may not have difficulty falling asleep, their sleep is likely to be light and easily disturbed so when they wake up they feel exhausted or unrested. These sleep disturbances can cause the feeling of constant fatigue and prevent the body from rejuvenation, which in turn leads to increased pain1.

The severe pain of this condition also means it is difficult to sleep. Research shows that the body has a lower tolerance to pain and discomfort with lack of sleep. Fibromyalgia patients must make every effort to minimise sleep disturbance.

Tips for creating a regular sleep routine:

  • Set fixed times for going to bed and waking up
  • Maintain a relaxing bedtime routine
  • Only retire to bed when you feel tired
  • Create a comfortable sleep environment
  • Avoid caffeine, nicotine and alcohol
  • Avoid eating heavy meals late at night

 

How to create the best sleeping environment:

  • Use thick blinds/blackout blinds or wear an eye mask to keep out early morning light or street lamps
  • Maintain a comfortable temperature in your bedroom
  • Use earplugs if there is any noise disturbance
  • Avoid using laptops, watching television, eating, making phone calls or working while you’re in bed
  • Make sure you have a comfortable mattress, pillow and bedding suitable for the time of year

Sleep and Fibromyalgia

Fibromyalgia's impact on sleep Sleep and fibromyalgia don't go well together. Sleep disturbances are very common for sufferers of the condition. While they may not have difficulty falling asleep, their sleep is likely to be light and easily disturbed so when they wake...

Treating Fibromyalgia

Don't worry, you've got this! There are many options for treating fibromyalgia. It's important to remember that treatment for fibromyalgia will try to ease some of your symptoms and improve your overall quality of life, but there's currently no cure. First Steps Your...

Signs you have Fibromyalgia

What are the signs and symptoms of Fibromyalgia? Fibromyalgia has many symptoms that tend to vary from person to person. The main symptom is a widespread pain throughout the body. There may be periods when your symptoms will vary maybe getting worse and then getting...

What Causes Fibromyalgia?

We have learnt about the condition, but now we will explore what causes Fibromyalgia. When your body is in pain, your brain’s the first to know it. Nerve signals travel from the painful spot on your body through your spinal cord to your brain, which interprets these...

What is Fibromyalgia?

Fibromyalgia, also known as fibromyalgia syndrome (FMS), is a long-term health condition that causes widespread muscle and joint pain, as well as other symptoms. What is fibromyalgia? You may have heard of it before, but just what is Fibromyalgia? It is the most...
Signs you have Fibromyalgia

Signs you have Fibromyalgia

What are the signs and symptoms of Fibromyalgia?

Fibromyalgia has many symptoms that tend to vary from person to person. The main symptom is a widespread pain throughout the body.

There may be periods when your symptoms will vary maybe getting worse and then getting better. This can depend on factors such as:

  • Stress
  • Changes in the weather
  • Physical activity

Symptoms of Fibromyalgia

  • Widespread Pain
    One of the main symptoms for fibromyalgia is likely to be a widespread pain. This may be felt throughout your body but could be worse in particular areas, such as your back or neck. The pain can feel like an ache, a sharp stabbing pain or a burning sensation.
  • Extreme Sensitivity
    Fibromyalgia can make you extremely sensitive to pain, and you may find that even being touched is painful. If you hurt yourself, the pain may continue for much longer than it normally would. You may also be sensitive to things such as smoke, certain foods and bright lights.
  • Stiffness
    Fibromyalgia can make you feel stiff. The stiffness may be most severe when you’ve been in the same position for a long period of time, meaning symptoms can be often worse in the morning. It can also cause your muscles to spasm, which is when they contract (squeeze) tightly and painfully.
  • Fatigue
    Fibromyalgia can cause fatigue. This can range from a mild, tired feeling to severe exhaustion. Fatigue may come on suddenly and can drain you of all your energy. 
  • Poor Sleep
    You may wake up feeling tired, even when you’ve had a good night’s rest. This is because Fibromyalgia can sometimes stop you from sleeping deeply enough to refresh yourself properly. This is often described as “non-restorative sleep.”
  • Cognitive Problems (Fibro-Fog)
    Cognitive problems are issues related to thinking and learning. If you have fibromyalgia, you may have trouble remembering and learning new things, problems with attention and concentration.
  • Headaches
    Due to the stiffness in your back and neck, you may also have frequent headaches. These can vary from mild to severe migraines.

Other symptoms:

  • Irritable Bowel Syndrome (IBS)
  • Dizziness and clumsiness
  • Feeling too hot or too cold – this is because you’re not able to regulate your body temperature properly
  • Restless legs syndrome
  • Tingling, numbness, prickling or burning sensations in your hands and feet
  • In women, unusually painful periods
  • Anxiety
  • Depression

If you are suffering from these symptoms it is important that you contact your GP for proper diagnosis and medical advice1.

Find out more about fibromyalgia here.

Sleep and Fibromyalgia

Fibromyalgia's impact on sleep Sleep and fibromyalgia don't go well together. Sleep disturbances are very common for sufferers of the condition. While they may not have difficulty falling asleep, their sleep is likely to be light and easily disturbed so when they wake...

Treating Fibromyalgia

Don't worry, you've got this! There are many options for treating fibromyalgia. It's important to remember that treatment for fibromyalgia will try to ease some of your symptoms and improve your overall quality of life, but there's currently no cure. First Steps Your...

Signs you have Fibromyalgia

What are the signs and symptoms of Fibromyalgia? Fibromyalgia has many symptoms that tend to vary from person to person. The main symptom is a widespread pain throughout the body. There may be periods when your symptoms will vary maybe getting worse and then getting...

What Causes Fibromyalgia?

We have learnt about the condition, but now we will explore what causes Fibromyalgia. When your body is in pain, your brain’s the first to know it. Nerve signals travel from the painful spot on your body through your spinal cord to your brain, which interprets these...

What is Fibromyalgia?

Fibromyalgia, also known as fibromyalgia syndrome (FMS), is a long-term health condition that causes widespread muscle and joint pain, as well as other symptoms. What is fibromyalgia? You may have heard of it before, but just what is Fibromyalgia? It is the most...
Our Most Common Dreams & What They Mean

Our Most Common Dreams & What They Mean

What are our most common dreams & what do they mean?

Every night each person on earth dreams for 90 minutes to two hours or more each night. Dreams are stories and images our mind creates while we sleep. They can be vivid and not always tell a simple story, leaving you feeling happy, sad or scared. Dreams happen anytime during sleep but your most vivid dreams will happen when you are in a deep sleep called REM (rapid eye movement), when the brain is most active1.

What do our common dreams mean?

Being Chased

This dream is most commonly reported. The anxiety we feel in the dream is so vivid, that it makes it easier for us to remember them. Often, the reason for dreaming you are being chased comes not from the fear of actually being chased but rather what you’re running from. Chase dreams help us to understand that maybe we’re not addressing something in our waking lives that require our attention.

Falling


Not all falling dreams are scary. Some dreamers report a type of slow falling that indicates serenity and the act of letting go. When we dream of falling uncontrollably from a great height indicates that something in our life feels very much out of control.

Water


Water represents our emotions or our unconscious minds. The type of water (clear, cloudy, calm or turbulent) often shows us how effectively we are managing our emotions.

Flying


Flying in a dream relates to how much control we feel we have in our lives. Depending on how high or low we fly can represent how much control we feel we have.

Vehicles


Whether a car, aeroplane, train or ship, the vehicles in our dream can reflect what direction we feel our life is taking, and how much control we think we have over the path ahead of us. Vehicles can give us the power to make a transition and envision ourselves getting to our destination or highlight the obstacles we think we are facing and need to work through.

People


Dreaming of people often is a reflection of the different aspects you see in yourself. The people in your dreams can relate to characteristics that need to be developed. Specific people directly relate to existing relationships or interpersonal issues we need to work through. Dreaming of your partner, in particular, is frequently symbolic of an aspect of ourselves from which we feel detached.

School


These dreams are often reported by people who have left school years previously. It’s a very common situation for people in dreams to find themselves in a school or classroom sometimes confronted with a test that they aren’t prepared to take. The “test” or “lesson” we face inside the school or classroom is frequently one we need to learn from our past.

Death


Although dreaming of death is often perceived as negative, it often refers to dramatic change happening for the dreamer. The end of one thing, in order to make room for something new.

Nudity


Our vulnerability is very often expressed in dreams through nudity. The part of the body that’s exposed can give more insight into the emotion that our dreams are helping us to understand.

Baby


Dreaming of a baby often represents something new. It might be a new idea, a new development or the potential for growth in an area of our waking life.

Teeth Falling Out


If you dream of your teeth falling out it may suggest you are insecure about how you are perceived by others and your appearance.

Paralysis

The body is actually encountering a form of paralysis during dreaming, which prevents it from physically performing the actions occurring in their dreams, therefore dreaming about paralysis frequently represents the overlap between the REM stage and waking stage of sleep. Dreaming about paralysis can also indicate that the dreamer feels he or she lacks control in their waking life.

But why do we dream?

There is still no given answer on why we dream but there are many theories. Some researchers say dreams have no purpose or meaning and are nonsensical activities of the sleeping brain. Whereas others say dreams are necessary for mental, emotional, and physical health. They believe that dreams help us work through the problems in our lives, incorporate our memories and process our emotions2.

Tips for getting your child to sleep on Christmas Eve

There's no doubt about it, Christmas Eve is one of the most exciting times of the year for your little ones, but just how can you get your child to sleep on Christmas Eve? There's a little part in all of us that get excited on Christmas Eve but...

The Ultimate Guide to Clean Sleeping

We at SlumberSlumber welcome anything that helps give you a more restful sleep. Clean sleeping’s strict rules might not be for everyone, but taking away some handy tips can really make a difference. Creating a peaceful sleeping environment, allowing yourself to shut off and steering clear of caffeine can all help you get your forty winks.

An Introduction Into Circadian Rhythm

Have you ever noticed that you tend to feel energised and drowsy around the same times every day? This is caused by your Circadian Rhythm, but just what is it? What is a Circadian Rhythm? Your circadian rhythm is basically a 24-hour internal clock that is running in...

Our Most Common Dreams & What They Mean

What are our most common dreams & what do they mean?Every night each person on earth dreams for 90 minutes to two hours or more each night. Dreams are stories and images our mind creates while we sleep. They can be vivid and not always tell a simple story, leaving...

Technology’s Impact on your Sleep

Technology's impact on your sleep can have detrimental effects on your health. Technology is everywhere, it has taken over every aspect of our daily lives and now it’s set its sights on our bedroom. Instead of curling up in bed with a book many people now opt for...

An Introduction to SAD & Sleep

We often find it a little easier to rise and shine in the summer months. While many people experience some form of the ‘winter blues,’ others suffer from a more serious condition known as Seasonal Affective Disorder (SAD). What is SAD? SAD is a form of winter...

Personal Cooling Guide

If you're too hot at night or even find your room is too hot to sleep, it can mean a long, restless night of tossing and turning. We have a guide to help you keep cool in bed and sleep better. Before going to bed make your bedroom cool and comfortable... Your bedroom...

When things heat up in the bedroom

Playing it cool in the bedroom could be the secret of a happy love life.As Valentine’s Day approaches and attention (inevitably) turns to romance, Sammy Margo, author of The Good Sleep Guide and The Good Sleep Guide For Kids and sleep expert for SlumberSlumber, warns...

Top tips to get your child to sleep

Getting your little one to drift off can sometimes be a daunting task. Here at SlumberSlumber we have decided to put together a few tips on getting your child to sleep. Tips on getting your child to sleep 1) The Bedroom Pay attention to your child’s bedroom. A cool...

Sleep Yourself Thin?

The Sleep Expert Sammy Margo Reveals The Ultimate Slimming Secret The New Year is undoubtedly the time to kick-start a healthy diet regime and weight loss programme. But what if your quality of sleep were to influence the results you see on the scales? In 2007 a study...

Pin It on Pinterest