Tag: sleep

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Stress Dreams: Why Do We Have Them ― and How to Stop? @ClevelandClinic #healthaware

Learning to control stress is your best defense against these anxiety-ridden dreams

Contributors: Michelle Drerup, PsyD, DBSM and Alexa Kane, PsyD.

There are a lot of areas of sleep that science and medicine can understand and explain. But dreams are an entirely different territory, as the question ‘why we dream’ remains largely unanswered.

Vivid and frequent dreaming is often left open to interpretation through things like dream dictionaries and discussing with friends. Did that dream about your ex-boss really mean you have pent-up guilt and anxiety about your last job? Frequently having stress or anxiety-ridden dreams is usually a red flag for real life stress and the role it’s playing on your body. If you’re constantly waking up panicking in a cold sweat over a dream, it’s time to get your thoughts and stress in order.

Stress: we all have it, but it doesn’t have to control us

Stress is an emotional, physical or mental tension that results from something that’s outside of us.

Some of the bigger stressors or stressful life events include moving to a new place, changing roles at school or work, relationship issues or losing a family member. Stress can cause sleep difficulties, including insomnia, by making it difficult to fall asleep and stay asleep. This impacts the quality of rest. Stress can also cause hyperarousal, which can upset the balance between sleep and wakefulness.

Being stressed is associated with poor sleep in general, and may trigger more frequent dreams. So it’s not uncommon to experience a distressing dream prior to a big event like a job interview, taking an exam or an important appointment.

And although there’s limited research about controlling the content of dreams, anxiety dreams can generally be a result of increased stress during our day-to-day lives. Daily stress can also increase the frequency of these dreams.

The good news? You have a great deal of control over your stress. If you learn to better manage stress in your life, you’ll likely decrease anxiety-ridden dreams and improve your sleep.

Here are four simple strategies to help your mind and body relax before turning in for the night:

  • Spend time winding down before bed: This can be thought of as a “buffer zone,” which is a period of time to allow the activating processes in the brain to wind down and allow your sleep system to take over. It’s generally a good rule of thumb to start about an hour before bedtime. During this time, engage in relaxing activities that you enjoy like reading or listening to music.
  • Schedule “worry time”: If you’re finding it difficult to control your worrying prior to bedtime, scheduling a specific time when you’re allowed to worry may help. Find a time that’s convenient for you and write down your concerns. Limit the time to a specific amount and stick to it by planning something to do afterward. For example, you can plan 15 minutes in the evening, before your favorite TV show.
  • Think of your bedroom as a place just for sleep, sex and pleasant activities: Try to limit the time you spend in bed worrying or being anxious. If you find yourself lying awake in bed stressed out, leave the bedroom and spend time in another room until you feel sleepy.
  • Practice relaxation techniques: There are other ways to relax while getting ready for bed, such as breathing exercises, guided imagery and progressive muscle relaxation movements. (You can even check out free apps that help guide you through these exercises.) These techniques can be some of the most critical aspects of stress management and you can use them close to bedtime or throughout your day.

When you wake up panicking at 3 a.m.

We’ve all been there – a nightmare or stress dream causes you to wake up. The next thing you know you’re lying there overthinking your finances and everything you have to do the next day.

When this happens, what can you do to get back to sleep?

  • Stop watching the clock: Counting the minutes will only heighten your distress. Turn your alarm clock around and don’t pick up your phone.
  • Try to relax your body: Use a relaxation strategy that helped prior to bed to relax your body and mind.
  • Get out of bed: If you can’t fall back to sleep after a stressful dream, then try getting out of bed to help decrease the frustration. Don’t spend time in bed hopelessly trying to get back to sleep or interpreting your dream. (If your dream caused you anxiety, you may find yourself attempting to interpret it. But this can further increase the worry. This process will result in your brain associating your bed with stress and not sleeping well.)  Once you leave your bed, find an activity that is uninteresting or boring. When you start to get drowsy, go back to bed.

Since dreams obviously aren’t measurable, there’s no real answer to what meaning they hold in our day-to-day life. But we do know that we generally have control over daily stress, which can trigger weird or anxiety-clad dreams. Learning to control the crazy and manage your stress is your best defense to help you sleep peacefully

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How best to take care of yourself so you can live your healthiest, best life. @ClevelandClinic #healthaware

Health is wealth. This common saying holds a lot of weight because it has truth behind it.
But what exactly is disease prevention and how can you prevent diseases from happening? Integrative medicine physician Irina Todorov, MD, offers nine ways to prevent diseases and how to take care of yourself so you can live your healthiest, best life.
1. Make healthy food choices
“For good health and disease prevention, avoid ultra-processed foods and eat homemade meals prepared with basic ingredients,” says Dr. Todorov.
A study published in 2019 concluded that consumption of more than 4 servings of ultra-processed food was associated with a 62% increased hazard for all-cause mortality. For each additional serving, all-caused mortality increased to 18%. These foods can cause chronic inflammation, a normal bodily process gone awry that can contribute to heart disease, diabetes and even cancer. 
Ultra-processed food include: 
Chips.
White bread.
Donuts.
Cookies.
Granola or protein bars.
Breakfast cereals.
Instant oatmeal.
Coffee creamers.
Soda.
Milkshakes.
“It’s crucial to read food labels carefully,” warns Dr. Todorov. “Most foods that come in a package have more than five ingredients or have ingredients that you cannot pronounce. Many foods labeled as diet, healthy, sugar free or fat free can be bad for you.”
What do all healthy diets have in common? They consist of fruits and vegetables, beans, lentils, whole grains like quinoa, brown rice and steel-cut oats, nuts and seeds and healthy oils like extra-virgin olive oil. 
“A great example of a healthy eating pattern is the Mediterranean diet,” says Dr. Todorov. “Talk to your doctor or dietitian to help create a meal plan that works for you.”
2. Get your cholesterol checked
When checking your cholesterol, your test results will show your cholesterol levels in milligrams per decilitre. It’s crucial to get your cholesterol checked because your doctor will be able to advise you on how to maintain healthy levels, which in turn lowers your chances of getting heart disease and stroke.
3. Watch your blood pressure
Do you have high blood pressure? Even if you don’t think so, keep reading. Based on data published from the Centers for Disease Control and Prevention (CDC), about 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension.
Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke, which are leading causes of death in the United States.
Even small weight loss can help manage or prevent high blood pressure in many overweight people, according to the American Heart Association. 
“Start off slow and find an activity you enjoy,” says Dr. Todorov. “That can make a big difference in both your blood pressure and health.”
4. Get up and get moving
Throw away any common misconceptions about exercising like that it has to be in a gym or a structured environment. Frequency (how often), intensity (how hard) and time (how long) are what matter the most.
“Start where you are and gradually increase your physical activity,” says Dr. Todorov. “My motto is some exercise is good but more is better.”
Taking 10,000 steps a day is a popular goal because research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. Exercise does not need to be done in consecutive minutes. You can walk for 30 to 60 minutes once a day or you can do activities two to three times a day in 10 to 20 minute increments. 
“There are so many different options for exercise available to us today,” says Dr. Todorov. “Take advantage of free gym and app trials, YouTube videos, resources from your local library and virtual gym classes. Walking in the park adds the benefit of spending time in nature.”
5. Watch your body mass
“Dare to be different from the average American, who is more likely to be obese than adults in any other developed nation,” says Dr. Todorov.
To see if you are at a good weight for your height, calculate your body mass index (BMI).
The BMI scale:
Under 18.5: Underweight
18-24.9: Normal
> 25-29.9: Overweight
> 30: Obese
If you are overweight or obese, you are at higher risk of developing serious health problems, including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. If you are overweight or obese, you doctor or nutritionist will be able to help you get on the right path towards your ideal body mass.
6. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time.
Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar.
“In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease,” explains Dr. Todorov. “This lowers your risk of being diagnosed with cancer.”
7. Quit smoking
If you smoke, there is probably no other single choice you can make to help your health more than quitting.
The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer.
“Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”
8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too. 
To wind down before bed, Dr. Todorov recommends:
Listen to calming music.
Practice mindfulness or meditation.
Reflect on the positive moments of the day.
Read a book. 
Have a cup of chamomile tea.
Practice 10 minutes of yoga.
“Research shows that daily exercise improves sleep in patients with insomnia, too,” says Dr. Todorov. “Try to avoid vigorous exercise 2 to 3 hours before bedtime.” 
9. Don’t miss health screenings and vaccinations
It’s no exaggeration: health screenings can save your life. They are designed to catch cancers and serious problems early for more successful treatment.
“There are screening recommendations for adults and women specifically, and varied screenings depending on your family history,” says Dr. Todorov. “Some screening recommendations have changed, so talk to your doctor.”
Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.