One in four Canadians aren’t getting the sleep they need to thrive. Here’s how to reduce your stress levels so you can wake up feeling energized and well rested.
By Glen Peterson
Twenty-five per cent of Canadians suffer from significant sleep issues that impair their function during the day and their quality of life. Why is the problem so significant?
According to the Canadian Mental Health Association, the number of Canadians reporting stress and anxiety has increased by 30 per cent since 2009, and this number continues to rise. This increased stress can deprive our bodies of the essential deep sleep we need to function and be at our best everyday.
Researchers now believe that imbalances in the stress hormone cortisol are responsible for decreasing sleep quality. A recent study at Penn State College of Medicine looked at various ages of otherwise healthy subjects to see how cortisol levels affected the time they spent in deep sleep states. Regardless of age, those who had higher levels of cortisol in their body spent significantly less time in the deep sleep states (Delta and REM) that are responsible for physical and mental wellbeing and recovery.
During these deep sleep states, your body naturally secretes an abundant amount of human growth hormone (HGH). This hormone is critical for the body to rejuvenate itself and slow down aging. It also helps to reduce body fat levels and boost immunity. If you are not reaching this deep sleep state for a sufficient amount of time you will have issues with unwanted weight gain, accelerated aging and you may find yourself getting sick more often.
Natural Stress Relief
Stress management techniques such as deep breathing, regular exercise and meditation can help keep cortisol levels in check and keep you sleeping well. There are also natural supplements you can take to significantly reduce plasma cortisol levels. These include:
French lemon balm flower extract (Cyracos)
In a double-blinded placebo controlled study, subjects who received a proprietary lemon balm extract called Cyracos®, showed a 49 per cent reduction in anxiety levels and a 72 per cent reduction in stress-related symptoms after just 15 days. The study also showed a 60 per cent reduction in insomnia (an inability to fall asleep) in the same 15-day period.
Ashwaganda Root Extract (Sensoril)
In a double-blind placebo controlled study on chronically stressed males and females, Ashwaganda Root Extract, called Sensoril® significantly lowered the stress hormone cortisol by 15 to 21 per cent when compared with a placebo. Also, a harmful inflammatory marker called C-reactive protein was also reduced by 32 per cent.
