Prioritize Relaxation and Reduce Stress

The Autonomic Nervous System is a system of nerves that controls involuntary functions in the body and it has an enormous impact on our state of alertness or relaxation. Understanding how it works can help us to better manage stress. It has three main branches:

• Sympathetic Nervous System - controls the "fight or flight" response to threats by increasing heart rate and breathing, raising blood pressure, inhibiting digestion, increasing muscle tension, reducing insulin secretion, raising blood glucose levels and increasing stress hormones like cortisol and adrenalin.

  Constant stress and stimulation of the sympathetic nervous system can cause metabolic imbalances, suppress the immune system or cause chronic inflammation which increases the risk of illness, infection and autoimmune diseases.

• Parasympathetic Nervous System - controls the "rest and digest" response which promotes relaxation by slowing heart rate and breathing, lowering blood pressure, stimulating digestion, relaxing the muscles and reducing stress hormones.

  The vagus nerve is a key component of the parasympathetic nervous system which is involved in regulating the immune system. When stimulated, it activates anti-inflammatory properties and promotes healing.

• Enteric Nervous System - controls the gastrointestinal system, also called the "second brain"

Constantly rushing around stimulates the sympathetic nervous system and keeps our bodies in "fight or flight" mode which triggers release of stress hormones and the cascade of negative effects on our bodies. 

By slowing down, we are able to relax the mind and recover, giving us more energy and time for creativity. ♥ Relaxation techniques, like meditation, slow deep breathing, yoga, tai chi, or taking a slow walk can stimulate the parasympathetic nervous system to "rest and digest" which calms the body and reduces anxiety.

Sleep plays an important role in physical health by regulating blood pressure, immune function and hormones. Blood pressure is lower during deep sleep which allows the heart and blood vessels a chance to rest. Our bodies release cytokines to fight infection and hormones involved in appetite, metabolism, blood sugar regulation and muscle repair. Sleep deprivation negatively impacts health by weakening the immune system, decreasing physical endurance and increasing the risk of heart attack and stroke. Chronic sleep deprivation leads to insulin resistance which increases the risk of type 2 diabetes.

Lack of sleep also significantly impacts stress levels and mental health. When we don’t get enough rest, our bodies release even more of the stress hormone, cortisol, leading to headaches, digestive issues, irritability, fatigue and intensifying mental health issues like depression. UC Berkeley research shows that sleep deprivation amplifies reactions in the brain regions associated with anxiety. Sleep also plays an important role in memory storage and cognitive function.

Tips to improve sleep quality:

• Create a comfortable sleep environment, emphasizing darkness and quiet. Invest in a good mattress and supportive pillows. Turn down the thermostat at night and use breathable bedding to keep cool. Blackout shades can eliminate distractions from street lights and the morning sun. Turn down the brightness setting on nightstand clocks. Electrical tape can be used to cover small glowing lights on TVs or other electronic devices. Utilize earplugs or ♥ white noise devices to minimize sound disturbances.

• Maintain consistent bedtimes throughout the week, even on weekends, and keep naps short so they don't interfere with nighttime sleep.

• Engage in relaxing activities before bed. In particular, avoid blue light from computers and other electronic devices in the late evening which can interfere with our natural production of melatonin, a sleep-regulating hormone that increases in response to darkness. Wearing ♥ blue light-blocking eyeglasses can be helpful too. Turning down the lights shortly before bed also helps prepare the body for sleep.

• Avoid caffeine, alcohol, cigarettes and eating heavy meals before bed which can interfere with quality sleep.

• Spending time outdoors during the day can help improve sleep quality at night. Natural light helps regulate our internal clock by increasing serotonin during the daylight hours which contributes to feelings of happiness and well-being.

• Johns Hopkins Medicine indicates that moderate exercise can reduce the time it takes to fall asleep and improve sleep quality. Also, engaging in aerobic exercise can release mood-lifting endorphins and stimulate the parasympathetic nervous system to promote relaxation.