Eye-opening facts about stress

You look at the clock. It’s 1 a.m. You’ve been trying to sleep since 11, and you’re still awake. Your mind races. Your muscles are tense. You think you’ll never get any rest. Sound familiar? If so, you are one of 60 million people in the U.S. who suffer from some form of insomnia.

A recent survey by the National Sleep Foundation indicates that 58 percent of adults in America experience insomnia at least a few nights a week. Insomnia increases with age, afflicting approximately 30 percent of men and 40 percent of women.

While insomnia has many causes, many of us can’t sleep because we are simply too stressed out. Stress, a major contributor to all sorts of health issues – from weight gain to heart problems – seems unavoidable in today’s fast-paced world.

We may not be able to eliminate all stress from our lives, but we can minimize it. Here are some strategies:

•Make a list. Organize your next day’s activities into three categories: “To Call,” “To Buy, “To Do.” Attach a specific time to each activity, and rest assured that you won’t wake up to chaos.

•Unwind. Before you go to bed, take a timeout. Read or listen to music as you drink a cup of herbal tea or warm milk. Create a barrier of calm between your jam-packed day and your bedtime.

•Relax your body. We carry stress in our muscles, especially those of the neck and lower back. Stretching exercises can ease the tension. When you get into bed, lie flat on your back for a few minutes. Tense and relax each muscle group as you work your way up from your toes to your temples.

•Try a sleep aid. Non-habit-forming aids are easy to find. Many sleep aids are made with natural ingredients, act gently and causes no side effects. Even so, it’s always a good idea to check with your doctor or pharmacist before trying anything new – just to be sure no harmful interactions with your conventional medications will occur.

•Create a ritual. Do something every night to signal that it’s bedtime. This can be anything from a light snack to a warm, candlelit bath.

Stress and insomnia are inextricably linked. By reducing stress, it’s possible to have a full night of peaceful, refreshing sleep.