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manheadacheWhen you’re feeling stressed on the job, it can be hard to leave work at the office. Your job may preoccupy your mind as you drive, as you eat, and as you interact with family or friends. But the battle to control your mind can intensify when you try to go to sleep.

Sleep and stress are competitors. When stress continually activating a part of the brain that is otherwised used for sleep, then stress wins the tug-of-war.

According the AASM, job stress can be a cause of adjustment insomnia. This involves disturbed sleep or sleeplessness that may last for a few days or a few weeks. Other symptoms may include anxiety, worry and tension.

A common feature of adjustment insomnia is “ruminative thoughts.”  This is when you dwell on the same thoughts, chewing them over and over in your mind. You may lie in bed staring at the ceiling, unable to stop thinking about work. Even when you finally fall asleep, your work may invade your dreams. The Staples National Small-Business Survey polled 302 owners and executives of small businesses, and more than half said they dream about work -or “sleepwork.”

Scientific research confirms that job stress can affect your sleep. In 2005 a study in the journal Sleep involved 8,770 Japanese workers. In both men and women, a high level of stress at work was liked to insomnia.

A 2007 study in the International Journal of Behavioral Medicine linked insomnia to these three types of job stressors:

  • High work demand
  • Low influence over decisions
  • High professional compromise

The type of job stress you experience may affect your sleep in different ways. Another study linked work overload to poor sleep quality.  Having role conflicts at work was related to non-restorative sleep and trouble falling asleeo or staying asleep.

According to the National Institute for Occupational Safety and Health, sleep disturbances are one early warning sign of job stress. Others may include:

  • Headaches
  • Difficulty concentrating
  • Short temper
  • Upset stomach
  • Job dissatisfaction
  • Low morale

Job stress may be unavoidable. But sleep specialists say you can take steps to improve your sleep even when you are stressed.  Establishing a pattern of relaxing behaviors close to bedtime and limiting work to the early evening may help to reduce stress.

Here are jus a few more tips to help you be less restless with work worries:

  • Remain active
    Try to get some exervise every day. Both your mind and body will be more relaxed when its bedtime.
  • Express yourself
    Take some time to slow down before going to bed. Get away from the computer, turn off the TV and the cell phone, and relax quietly for 15 to 30 minutes. Take a warm bath, enjoy a light snack or listen to some soft music.
  • Avoid “bedwork”
    Never bring any work to bed with  you; your bed should be refuge from your job. Also avoid doing other activities in bed such as reading, watching TV or talking on the phone. Only use your bed for sleep.
  • Get out of bed
    If you have trouble falling asleep, get out of bed and do something relaxing until you feel sleep agian. Tossing and turning will only increase your frustrations.
  • See a specialist
    Some doctors are specialists in behavioral sleep medicine. They can teach you how to relax at bedtime so you can fall asleep more easily.

  Are you satisfied with your life? If not, how’s your sleep? A new study shows there may be a connection.

Life satisfaction and sleep quality are known to be important factors in your overall health and well-being. But how are they related?

Does poor sleep cause you to be less satisfied with your life? Or does low satisfaction with your life lead to sleep problems?

The researchers sought to find the an answer. Their study involved 18,631 same-sex twins in Finland.

They measured life satisfaction, sleep quality and other factors. Then they did a follow up six years later and recorded the same measures.

  What did they find? People who became dissatisfied with their life during the six years between study points were more likely to have had sleep problems. Fifty-nine pecent of these newly dissatified people had reported at the beginning of the styd that they sleep poorly.

The results also show that poor sleep predicted a consistent pattern of life dissatifaction. But the reverse wasn’t true; life dissatisfaction did not consistently predict poor sleep.

Studying twins also provided a genetic look at the connection. The study shows that both sleep quality and life satisfaction has a strong genetic component; there was substantial heritability for both traits.

Both genetic influence is different; the genetic component shared by sleep quality and lif satisfaction was relatively weak.

The study supports the idea that poor sleep may have direct effects on the brain, emotions and mood.

  So how is the quality of your sleep? You can get a better idea by completing this brief sleep evaluation.

OTC sleep aids    

     Many people experiencing sleep problems understandably want a quick fix for their suffering. The thought of a pill that can solve the problem quickly is very appealing. Unfortunately, sleep medications don’t cure sleeplessness, and they can often exacerbate the problem over the long term. If you are contemplating on taking Over-the-Counter sleep aids, you should speak with your doctor or pharmacist, and get the right understanding of your sleepiness, and not self-diagnose.

I bet you didn’t know: The main ingredient of Over-the-Counter sleep aids is antihistamine (which is used to treat allergies) and is what causes you to become sleepy or drowsy.

     There are large amounts of side effects when it comes to taking OTC sleep aids. In reality you being tired or feeling that you’re not retaining a good nights’ sleep is because you might actually have sleep apnea induced sleep deprivation. Although, you can be completely unaware that you have sleep apnea, and that your are just waking up throughout the night. The metal and physical side effects of your own body going through sleep deprivation fighting with the side effects of the OTC sleep aids is an extremely dangerous cocktail. You can jeopardize your well-being and that of others around you.

*Most common side effects of Over-the-Counter aids:

 .Drowsiness                   .Forgetfulness   

 .Constipation                 .Urinary retention     

 .Dizziness                     .Blurred vision   

 .Lack of coordination     .Dry mouth and throat

*Most common side effects of Sleep Apnea/Sleep Deprivation:

 .Depression                 .Increased blood pressure     

 .Irritability                  .Learning difficulty/forgetfulness  

 .Sexual dysfunction      .Dry mouth and throat   

 .Drowsiness                .Lack of  coordination/falling asleep while performing simple tasks   

     Over-the-Counter sleep aids can create a tolerance and need to increase dosage within use of only a few days. Putting yourself in such a sedated sense, you’re relaxing your muscles even more, which are the main causes of sleep apnea, thus, making your arousal to breathe much harder, and causing more danger to your body.

**Check out the link below, to see a story of a woman addicted to sleep aids, and the life she lived, until she got help.   http://today.msnbc.msn.com/id/23636642/page/2/

 

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