Imagine yourself in a situation where you come back home from work, and all your mind can whisper to you is to sleep. Tiredness can easily make your body feel low, and hence, you are forced to sleep or rest on your bed or couch. And when you realize that even though you are tired, you cannot close your eyes and rest, that’s where the word ‘stress’ comes in. Your mind still feels alert, generally due to an increase in cortisol from stress and a resulting decrease in melatonin that would otherwise make you sleepy.

Stress itself is enough to sabotage your sleep and hamper your sleeping schedule. Even when excessively sleepy and tired, your stress level will be an obstacle here. To know how stress is a part of your sabotaged sleeping schedule and understand the concept of insomnia and how to cure it, go through the details.

Sleep and stress:

The quality of sleep gets down when you are dealing with an excessive amount of stress. Stress and sleep deprivation can have a massive impact on physical and mental health. The amount of sleep you would need solely depends on your age and other biological factors. Still, in general, it is suggested that 7-9 hours of sleep is mandatory for an individual. What can happen if you don’t get enough sleep? You will develop a negative mood, face difficulty concentrating on something, and not function as a sane human being. Imagine being tired and sleep-deprived, and you have to drive back home or manage chores or family back at the house. What are the odds that you won’t face an unwanted accident?

People who are sleep deprived often develop the following conditions:

●      Stroke

●      Heart attack

●      Obesity

●      Anxiety & Depression

●      Diabetes and many more

Stress has many adverse side effects, but it is a response that has evolved in humans and animals to help them cope with critical or dangerous situations. In humans, stress can trigger the nervous system and release hormones, such as adrenaline and cortisol. These hormones increase heart rate so that the blood moves more rapidly and efficiently. 

It prepares the body to respond to the stimuli immediately. This response is called the fight-or-flight response, and it was crucial to human survival in the early stages of evolution. Today, problems that are not life-threatening can trigger a fight-or-flight response. For example, problems at work or difficulties in relationships.

Does stress affect sleep?

Stress affects your health, but it can also keep you from getting enough sleep. Stress can hamper your night routine and how you can get more sleep when life gets hectic. Stress can affect sleep in many ways. Stressed people overthink their responsibilities like work, family, and finances. Stress often revolves around exams and other important assignments for school-going teenagers and young adults. The thoughts of deadlines, work, assignments, and other disturbing situations arise when a person tries to fall asleep.

Stress reduces sleep quality by lengthening the time it takes to fall asleep and stay asleep. Insomnia triggers the body’s stress response system, increasing stress hormones, particularly cortisol, disrupting sleep. Sleep has been shown to play an essential role in learning and memory in studies. Chronic sleep deprivation has also been linked to slowed metabolism and endocrine problems.

Getting the recommended 7-9 hours of sleep can be difficult when your mind is still active from your daily appointments. Changing night behavior is the first step in reducing night stress and getting a better night’s sleep.

What to do in times of stress?

If you are having a hard time keeping the nightmarish thoughts and loads away from your mind, we suggest you keep the thoughts away by doing meditation and breathing exercises. There are a lot of apps that can aid you with meditation and exercises.

You can also indulge yourself in activities like a steam bath, sauna, yoga, massage etc, which will help you relax at the end of the day. Refrain from having alcohol or caffeine late in the evening because caffeine will be the reason behind your delay in sleep. Also, use a dim light in your room to prevent exposure to your eyes. Setting your internal clock is important by making sure to get light exposure in the morning, and then limiting it at night. It is critical to have the best sleeping environment possible. Blue light emitted by smartphones, tablets, and other electronic devices is a modern problem, as this wavelength is very activating and can interfere with melatonin secretion. There are blue light filtering apps available and presets for removing it on iPhones. However, you should ideally limit the amount of time you use the device.

●      Mindfulness meditation

Mindfulness meditation is a relaxation technique that makes people more aware of their surroundings. The goal is to be aware of all the thoughts, feelings, and sensations occurring inside and outside the body without reacting to them. 

Take 10-15 minutes in your hand before going to sleep and try the method out. Research has shown that this technique is efficient in the case of removing stress and anxiety.

●      Exercise

Physical exercise can improve mental health and make you stress-free as it gives physical benefits to your body. According to research, physical exercises are effective methods that help reduce stress and anxiety. If you run for 30 minutes a day, it can help you improve your sleep schedule.

●      Other Factors:

• Maintain a healthy diet plan

• Refrain from using caffeine or alcohol

• Avoid working from home or doing work at night

• Take aid from friends or family

• Reduce caffeine and alcohol intake 

• Avoid bringing work home or checking work email at night 

• Seek support from friends and family

Insomnia:

Stress can lead to depression and chronic or acute sleep deprivation, known as insomnia. Insomnia is usually common among teenagers and men, and women who overwork. 

Insomnia is a condition or a sleep disorder that does not let you sleep or creates trouble while sleeping. Acute insomnia is a condition that stays for a short time, and chronic insomnia stays longer. Chronic insomnia is direr, and you need medical help if you are a victim of this.

There are two types of insomnia:

1)     Primary Insomnia- this condition does not include any health problems. The problems that might give birth to insomnia are:

●      Stress due to work, divorce, breakup, death etc.

●      Noise or exposure to light

●      Jet lag

●      Genetic 

2)     Secondary Insomnia- This means your insomnia has been developed due to health conditions like depression, asthma, cancer, pain, etc. The causes behind this condition are:

●      depression and anxiety

●      Allergies and high blood pressure

●      Caffeine or alcohol intake

●      Hyperthyroidism

●      Pregnancy

●      Alzheimer’s disease

●      ADHD

●      PMS and menopause

Conclusion

Frequent stress can lead to chronic insomnia if not cured immediately. Stress does not come without permission. You decide how you will deal with loads of work pressure in your life. Stress can create health conditions that can last a lifetime and permanently affect your body. You can seek help from your counselor or try to take breaks from work to improve your sleep schedule and your health. If you are a victim of intense stress and insomnia, I hope this article will help you! You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

Stress is an inevitable part of life that pushes you further away from a healthy lifestyle. After all, not only does stress negatively impact your mental health but physical health as well. If you want to make sure you live a healthy life in the long run, you must learn how to de-stress. Unchecked stress can lead to burnout, and raise levels of chemicals like cortisol. However, reducing stress can be more difficult than it seems. When you look up ways to de-stress on the internet, you get suggested all these elaborate things you can do. They are usually more tedious and stress-inducing than not doing anything. This is why we want to make sure that you get truly helpful advice from this article.

How Do You Reduce Stress?

Reducing stress from your daily life requires extensive focus and hard work. But, it’s not impossible to achieve, and we’re here to help!

Try Out Some Breathing Exercises

When trying to calm down, taking deep breaths is always a smart choice. Slow and deep breaths lower blood pressure and heart rate and balance the mind and body. If you are trying to take a short break from your hectic schedule, take out 15 minutes, take a few deep breaths, focusing on longer exhales than inhales, and meditate before resuming work.

Get More Physical Activity

When you are completely stressed out, you must step outside and take a breather from it all. However, if you decide to stay home when you are stressed, all you will be able to think about is all the million things you have to do, which will stress you out even more.

It is always nice to get out of the house and go on a walk to get some Vitamin D. Even if you can’t go outside, you should keep yourself active by experimenting with some on-competitive aerobic exercises, muscle strengthening exercises, or movement exercises like yoga or Tai Chi.

Do Some Yoga & Meditation

If you are someone who has a 9-5 desk job that is causing you stress, it is extremely important that you relax your muscles and stretch them out, even if it is just for 5 short minutes. It will be helpful for you if you can join a yoga program. Mindfulness can help you be more present in your thoughts. But, if you feel that that is not a possibility for you, you can watch a few YouTube videos to learn some basic yoga poses. This will stretch you out and help you have better posture while reducing your stress.

Listen to Some Music

There is no better cure to stress than a good playlist. Even when everything is going wrong, pop some headphones in and listen to your favorite tunes.

If you are alone or with friends, belt out those lyrics at the top of your lungs, and you are sure to forget all your worldly problems for a bit. And, if you need to relax before bedtime, play some Classical music or even Lo-fi music to calm your mind.

Minimize Screen Time

The biggest contributor to our stress often is our mobile phones. Most of us are guilty of procrastinating about doing work or starting an assignment and mindlessly browsing through our phones, which adds to our stress and anxiety about the impending work. 

On the other hand, many of us have high screen times because we tend to work more than the required amount. Always staring at a laptop and typing away can be just as stress-inducing, so take breaks. Additionally, too much screen time can result in medical concerns, which will only add one more item to the list of things you need to stress. 

So, take our advice and reduce your screen time to reduce stress.

Create Boundaries and Assert Yourself

A problem we often tend to face is the fear of not doing enough and not living up to others’ expectations. This fear leads us to forget our boundaries and always say yes to everything. Even when something we are asked to do is too demanding of us and takes too much time and energy, we forget that it is okay to say “No” sometimes.

It only adds to our stress and makes us believe that we are not good enough. Hence, saying “No” and being assertive are necessary to relieve stress.

Set Realistic Goals

Going hand in hand with creating boundaries, a key step to reducing stress is to set realistic goals and expectations for yourself. It is alright for you not to be able to do everything, and you need to keep that in mind. People often forget that they can not control everything and do a million things at once, or be the best and finish 1st.

So, to relieve stress, know your limitations and do not put too much pressure on yourself.

Maintain a Journal

Sometimes, talking about your problems to others can be too difficult and out of your comfort zone. Hence, keeping a journal can always be a cure for stress. You might see this as a tedious task, perhaps pointless too, but it is a tried and tested method of working through your stress instead of avoiding it. 

Plus, it will give you the skill to articulate and put your thoughts and emotions to words, so it’s not completely pointless.

Get a Massage

Stress often causes our bodies to tense up, which leads to muscle and joint pain, and the best way to relieve that is by getting a massage. It does not matter whether you get a professional masseur or do it yourself. As long as you knead those annoying knots out, you will feel 10 times lighter. Physical touch like a massage or hugs is known to release chemicals that promote mental health.

Talk to Friends and Family

Talking to your loved ones is a form of therapy that beats all else. If you are stressed out of your mind, reach out to a friend or family member and catch up on everything. Share your stresses and anxieties and make yourself lighter. Also, you never know, but the person you are reaching out to might be struggling too, and you talking to them might help them as well. A therapist is also a great individual to talk to if you want to keep things more personal or if you want more advice from a professional.

Reduce Caffeine & Alcohol Intake

While it is nice to sit down and drink a warm glass of tea to de-stress, do not overdo it. Caffeine is a huge contributor to stress and anxiety, and the further you steer clear of it, the better. Only intake the recommended amount of caffeine and no more, and especially not during evening.

Eat Some Chocolate and Cuddle with a Fur Buddy

Saving the best for last, one great way of reducing stress is to eat some chocolate and cuddle with a fur buddy. These things release oxytocin, or the happy hormones, which trick your brain into momentarily forgetting your reasons for stress, thus relieving you of it. The physical touch will help you relax.

Conclusion

Spiraling down an abyss of depression and restlessness due to stress is not the best way to live life. It is highly detrimental to your own physical and mental health, so you must reduce stress through exercise, rest, music, food, or anything else you might like. 

So, stop worrying about everything and use our methods to relax a little! You can also consider helping your body recover and become more resilient with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

Burnout has become a common disorder experienced by mainly students and professionals. According to Forbes, more than half of the survey respondents faced burnout in 2021 due to the terrifying covid situation. Half of the Millenials and gen-z are facing burnout every day. Growing job stresses are pushing people off their limits. This pandemic has forced people to experience an extreme workload with no satisfaction or break. But it can’t also be denied that burnout isn’t something we should take as a trivial issue and get along with it. Instead, we must learn new ways to defend ourselves from it. 

What is burnout?

Burnout is when physical and mental health deteriorates due to overpressure from work, anxiety, social negligence, lack of support, etc. This can bring drastic unusual behavioral changes. I have seen my partner coming home with a hopeless face saying,” What’s the point of doing hard work when you can do less!” not to mention he was enthusiastic about his work field until he went through a ride of dissatisfaction. 

People around you might be facing burnout more or less yet don’t realize it. If you find yourself demotivated, sick, and tired due to overload or lack of work, you might be facing burnout. It is often misunderstood as stress, but it’s something more complex than that. Stress has temporary mental effects, whereas burnout causes a high level of multiplex psychological change. Stress is just a part that plays its role and other factors that lead to burnout.

Can you prevent burnout?

The answer is simple, “Yes, it’s possible but not always”. 

Burnout can be prevented if not then lessened.

Proper diet: A good diet is often hard to maintain, especially for a working person. If someone is excessively workaholic, then keep a very little time and attention to their eating habit. They usually eat junk food or don’t eat at all. A proper diet is necessary for people of every age and stage to ensure a better functioning body. You’ll notice your mood is great when you feel fresh and energetic throughout the day. And it doesn’t happen by chance but rather by maintaining a balanced diet that provides all the nutrition that a body needs.

Workout: If you ask a person who might be going through burnout whether he workouts or not, they’ll answer either with,” I don’t have time for that” or “I’m already so tired from work”. But little did they know that working out can release energy. You will feel more active and energized if you workout regularly as regular body movement warms up the body. Physical exercise boosts self-confidence, stamina, flexibility, and energy. Working out increases good appetite as well. So make the workout a part of your life to fight against burnout.

Healthy sleep cycle: Sleeping is essential to help our body to get the rest it needs. People who face burnout also suffer from an irregular sleep cycle. Having a messed up sleeping cycle may not seem so much at first, but you’ll notice some visible negative changes in your appearance and behavior as time passes. Our body has a biological clock that is used to sleeping at night. If our overwork disturbs our sleeping, having a bad mood is common throughout the day. Lack of sleep decreases productivity and deteriorates health and wellbeing. So make sure you maintain a regular sleeping schedule.

Figure out your goal:

• Remind yourself why you were working in the first place and ignore this capitalistic society for a while.

• Remember your ambition and goal. If needed, revise your goal to something more achievable given your own mental health needs.

• Look closely at your environment if it’s supporting you or hampering you.

• Evaluate your action according to your goal.

You’ll realize that you were doing way much unnecessary stuff than you needed to. Dump all the extra, useless tasks you’ve taken upon yourself and focus on what’s essential.

Learn when to say “No”: Now, this is something that is often neglected. Knowing when to decline is also a skill. Yes, you heard right, something as simple as saying no when you need to seems challenging to some people. As people grow up, they learn the importance of obeying; they learn courtesy. The majority of the people avoid saying no to capricious because they feel it’ll offend the other person. So they never turn down any favor asked by others to prove that they are capable of helping and working. But sometimes you need to say no even when you can do the work just because you are considering your comfort. There is no need to push yourself to become the apple of people’s eyes at the cost of your mental health. Especially for work, consider taking extended time off through a sabbatical or unpaid leave to help you reset.

“Me” time: Everyone needs a little time for themselves. So do you! Start loving and pampering yourself with a little bit of love, and you’ll see the changes. Burnout is when too much work blurs the line between work and personal time. 

Reach out: If you can’t help yourself, then seek for who can. There is nothing wrong with sharing your problems with someone you feel comfortable with. Upholding your problems through conversation can help you understand your state. It’s even better to invest in a therapist because mental health is just as important as physical health. So without any further delay, book your session with the best therapist in your town!

How to detect burnout?

Depending on its intensity, burnout can be both easy and hard to detect. There are many physical, mental, and behavioral signs by which anyone can try to find if a person is going through burnout or not. This should also be kept in mind that these are some generalized symptoms, so the person you are assuming to face burnout won’t show all these symptoms together, and their signs might be more personalized. 

• Their conversation will commonly show that they are not satisfied with their work

• They hate their current efficiency level and claims they were better before

• They will seem very negative about everything. They will take your suggestion negatively and will become anxious

• None of your advice would work on them as they are so hopeless to believe any good things

• Even important work seems too much to them. They hate work.

• They are pushing themselves so much, which seems unhealthy

• Neglects the importance of self-care. 

• They start to think about unusual ways to change their work field

• They regret their decision

• They get aggressive at simple arguments and explain their point with their workload depression

• They commonly complain about aches like back pain, headaches, shoulder pain, sore muscle, sore joints

• They always seem tired

Conclusion

Life isn’t a bed of roses. Facing new difficulties seems like nothing special as we have mastered the skill of neglecting our vital problems. Yet, for our future generation, we need to deal with this complication systematically. We have to learn ways to protect ourselves from this detrimental psychological problem to become a better asset to society and kinder to our surrounding people. As burnout can cause people with different types of complexions, everyone must become aware of it to provide a helping hand to whoever is in need. Also, to understand when to seek help. Because mental health is nothing less important. You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

In plain words, burnout is a state which usually occurs when someone is overloaded with workplace pressure. It makes them physically and mentally exhausted and overwhelmed. Who doesn’t rant about their work in this capitalized society where your value is based on your workload? You probably have heard the word “Burnout” mentioned by many people as they rant about their work! People are becoming more conscious about their mental health than before. In short, burnout is the culmination of long term chronic and acute stress that leaves you feeling completely out of energy, apathetic, and irritable. If you haven’t heard of it before, you’ve come to the right place. Because after finishing this article, you’ll realize that there are so many people around you going through this state! But you never knew before today that it has a name, types, identifiable symptoms, and ways to recover and cure burnout. 

Symptoms of burnout

“Burnout” is not that hard to figure- out. It’s so common that even you might be facing this too. Look for these signs to be able to notice if someone is on burnout or not.

Physical signs: 

• Being drained all the time

• Complaining about headaches

• Aches in different parts of the body

• Stomach hurts due to acidity

• High blood pressure

• Trouble falling asleep

• Easily catches cold

• Muscle pain now and then

• Complaining about not feeling hungry

Emotional signs:

• Feeling like they aren’t doing enough

• They think that they can never win or lack self-confidence

• They are constantly being negative about everything in their life

• They feel like no one understands them; they feel helpless and lonely

• They suddenly lose their purpose for working towards their goal

• They never acknowledge their worth and always have regret

Behavioral signs:

• They get aggressive and vent out about their frustration in every situation

• They don’t like responsibilities, so they avoid them most of the time

• They delay getting done simple work and reschedule it again and again

• Interacting with others becomes meaningless to them
• They get irritated anytime someone asks something of them.

• Using drugs and self-harm as a coping mechanism

• Avoids work and difficulty in dedicating themselves

There can be more specific, personalized, and vague signs other than these. Also, it doesn’t necessarily mean that the person going through burnout will reflect all these signs together. You need patience and empathy to figure out if the person is facing “Burnout” or not.

Types of burnout

Yes, there are different kinds of burnout, and you must get an idea about them to understand this state more accurately. 

Overcharge burnout: This occurs when someone puts too much effort into their work than needed; taking more pressure and more challenges to prove their worth can lead them to face burnout. As they work hard, their expectations reach their peak, so they are never satisfied with their work. They also feel like they aren’t doing enough, which pushes them to do more work that can wear them out. They face continuous exhaustion and physical pain. They can take out their anger on others to express their frustration. 

Under-motivated burnout: People who face this are those who feel unchallenged by their work. It’s not like they don’t want to work. Rather, they can’t find any reason or purpose to put their effort into their work. Most of us are used to working under pressure; for example, we only feel motivated to study when the test is near. If there is no test, we don’t feel motivated enough to study, so education seems meaningless. This can lead to burnout because people facing this kind of burnout feel the necessity to do their work and feel demotivated to get started. It can cause self-doubt, depression, lack of appetite, etc. 

Burnout due to abandonment: This kind of burnout is faced by people who don’t feel needed by their workplace. Everyone is capable of doing something, but if they are neglected and underestimated, then they’ll never feel the need to do their best. Humans are social beings; their work efficiency depends on their surroundings. If someone feels unimportant or not needed, they will lose their confidence, motivation to show their best, pessimism, etc.

What causes burnout?

It’s important to know what causes this “Burnout” to lessen it. I am sure by now, you’ve figured out what can cause this. Take a look to add more causes behind it:

• Getting too much workload than normal

• Lack of acknowledgment from employer

• Lack of motivation in the workplace

• Not giving attention to self-care

• Lack of reward after achieving something nice. A bonus is an essential source of inspiration to carry on the good work and even to do better.

• Having no control over how much work one will take. If someone is facing uncontrolled pressure, it’ll feel overwhelmingly exhausting. They’ll feel hopeless and might give up trying to do their best. They’ll possess negative thoughts about hard work. 

• Lack of support from one’s surroundings is also a big reason behind burnout. People expect help in their effort from their people the most. Without it, they fail to recognize their value and importance. As a result, they become frustrated.

• If someone feels like specific discrimination is going on, they will try harder than they have to and will get depressed.

• A clash of moral values can also cause burnout. One can’t possibly focus on doing best and getting the pleasure of doing work when they are facing a conflict for their own beliefs. 

Is burnout stress?

In short, stress is one of the reasons for burnout, and that’s how they are related. Stress is a minor incident compared to burnout. Burnout is more complex and tough to deal with in comparison with stress. People facing stress know that they can unload their pressure after a certain time or work. But if someone has burnout, they often have no idea or hope about when they’ll be relieved from their pressure. Stress doesn’t necessarily take away one’s motivation, whereas burnout is identified with this symptom.

 Stress takes a toll on physical health, and burnout can damage physical and mental health. Too much stress can cause excessive strain on the body and lead to premature death, but burnout pushes people into thinking that life is worthless. Anxiety disorder, over activeness, and restlessness are signs of stress. Self-doubt, lack of containment, and hopelessness are prominent in burnout. So stress is a small portion of burnout reason why stress and burnout are not equal. While the same advice for dealing with stress will help you deal with burnout, you usually need more heavy handed approaches such as taking a sabbatical from work or school for a 6 month recovery period.

Conclusion

“Burnout” might seem like a personal problem that should be dealt with by the person facing it. Also assumed that burnout isn’t something that can affect people other than the sufferers. But by the time this mentality has started to change, people are now more concerned about their mental health than before. It is also vital to reach out to the people in our surroundings who are going through this situation because we are the source from which many people can gain motivation and encouragement. Because if this problem is left ignored, then the number of people facing burnout will go off the scale. And if that happens, people will lose their skill, faith, and productivity which will cause a disaster in every part of our life. You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

The pineal gland is responsible for the production of Melatonin. A pea-sized gland located just above the center of your brain; is what you’re looking for. When you use it, your body will be more aware of when to sleep and when to get up.

Typically, your body produces more Melatonin at night than during the day. When the sun sets in the evening, chemicals in the air begin to rise. When the sun rises in the morning, they begin to fall. The quantity of hormones your body produces is determined by the amount of light you get each day and your internal clock. This is why its so critical to get light in the morning when you wake-up, and to prevent light in the evening. Whereas chemicals like cortisol make you alert, melatonin is meant to make you feel sleepy. Stress and its effects can reduce the production of melatonin and disrupt your sleep.

What is the purpose of taking Melatonin?

Melatonin is used by those with occasional insomnia, defined as difficulty getting asleep and staying asleep. People also use it to treat a variety of other sleep disorders. Problems sleeping might be caused by something called delayed sleep phase disorder. If you suffer from this condition, falling asleep before 2 a.m. is difficult. Getting out of bed in the morning is also tricky.

On the other hand, Melatonin cannot replace medical treatment for significant sleep disorders such as obstructive sleep apnea, narcolepsy, or long-term insomnia.

People who work in occupations that disturb their regular sleep cycles, a condition known as sleep work disorder, may benefit from taking Melatonin.

It’s also used to cure or prevent jet lag, among other things. It is this sense of being exhausted and run-down that some people experience while travelling between time zones.

Doctors are also investigating if Melatonin may assist with the following conditions:

• Alzheimer’s disease
• Cancer
• Amyotrophic lateral sclerosis (ALS)
• High nighttime blood pressure
• Sleep problems in children with autism spectrum disorders

The Side Effects of Melatonin

While Melatonin has fewer adverse effects than other sleep medications typically, you may nevertheless experience the following:

• Daytime sleepiness
• Headache
• Dizziness
• Stomach discomfort
• Anxiety
• Crankiness
• A “heavy head” feeling
• Short-lived depression

How Does Melatonin Help Your Health?

Jet Lag

When flying across different time zones, one might have jet lag. Jet lag may harm your entire health, including disrupted sleep, daily exhaustion, decreased productivity, and digestive issues. Melatonin can improve jet lag symptoms, such as alertness and daytime sleepiness.

Melatonin pills may help alleviate jet lag, according to studies. From 2010 through 2014, there were a few medium-sized reviews.

• Study participants who flew from the west coast to the east coast were given Melatonin or a placebo (a medication that does not affect the body) to help alleviate the symptoms of jet leggedness.
• On another eastbound journey, researchers studied the sleep quality of 234 people, finding very little Evidence that Melatonin may be superior to placebo in enhancing sleep quality.

According to two separate studies, Melatonin may be more effective than a placebo in alleviating symptoms of jet lag after westward flights.

Delayed Sleep-Wake Phase Disorder (DSWPD)

DSWPD sufferers find it difficult to fall asleep and wake up in the morning. They like to get up between 10 a.m. and 1 p.m. since they find it difficult to sleep before 2 to 6 a.m.

People with DSWPD may benefit from melatonin supplements; however, the benefits may not exceed the risks. Clinical guidelines, a brief review, and even more recent research are all used to support this conclusion.

• For DSWPD, melatonin supplements were suggested by the American Academy of Sleep Medicine in 2015. According to the suggestion, Melatonin’s advantages may not exceed its possible side effects.
• Compared to a placebo, melatonin supplements decreased the time it took for persons with DSWPD to fall asleep in a 2016 evaluation of two trials. It took them an average of 22 minutes less to fall asleep.

ü It has been observed that taking Melatonin an hour before night and going to bed at a pre-determined time may enhance the quality of life for patients with DSWPD. There was a 34-minute reduction in the time it took to fall asleep and improved sleep in the first part of the night.

Children’s Sleep Difficulties

The inability to sleep in children may negatively affect their behavior, daily functioning, and overall quality of life. Some medical diseases, such as atopic dermatitis, asthma, attention-deficit hyperactivity disorder (ADHD), or autism spectrum disorder (ASD), increase children’s likelihood of sleep issues more than in the general population.

There are no overarching recommendations for the most effective way to increase sleep in children. In other cases, however, treatment recommendations for particular disorders propose behavioral interventions, such as excellent sleep practices and parent education, as a first treatment option that may be augmented with medications if necessary.

• There was a total of 1,021 children in 18 different trials that were included in the 2019 evaluation of melatonin supplementation. The majority of the investigations were minor and short (1 to 13 weeks). Melatonin was shown to be more effective than a placebo in reducing the time it takes to fall asleep and the overall amount of time spent sleeping. Scientists could not determine Melatonin’s impact on people’s sleep and waking behavior and daytime functioning since the research employed various evaluation methods.

The following is a list of the short-term effects of Melatonin on a variety of disorders in children.

• There was a 37-minute difference in the time it took children with ASD to fall asleep and the amount of time they slept.
• It took them 20 minutes less to fall asleep, and they slept for 33 minutes more.
• Those with an atopic condition fell asleep 6.8 minutes sooner and stayed slept for 35 minutes longer than those without the state.
• It took children with persistent sleep-onset insomnia 24 minutes longer to go off to sleep and stay sleeping for an additional 25 minutes.

Is taking Melatonin A Risky Endeavour?

There is currently insufficient evidence on the potential adverse effects of melatonin supplements, especially at levels greater than those produced by the body naturally, to provide a clear picture of their general safety. For the most part, short-term usage of melatonin supplements seems safe for most individuals. Still, there is little evidence on the long-term safety of supplementing with Melatonin.

Skip Melatonin for Sleep If

You Are Pregnant

Melatonin may pose a risk to the fetus if used regularly or excessively. Melatonin may have effects comparable to birth control, making it harder to become pregnant. There isn’t enough solid evidence to say whether or not taking Melatonin while pregnant is safe. Pregnant women and those trying to conceive should avoid using Melatonin until more is known about its effects.

While Breast-feeding

There isn’t enough solid evidence to say whether Melatonin is safe to use when breastfeeding a baby. Avoid putting yourself in harm’s way by not using it or check with your primary care doctor.

Have High Blood Pressure

Melatonin has been linked to increased blood pressure in persons already taking medicine to lower it, so it is advised not to use it without consulting a physician.

Use Melatonin Sleeping Pills with Caution!

Before sleeping, take 1 to 3 milligrams. Starting a few days before your journey, take Melatonin two hours before sleep at your destination to help with jet lag. Another option is to remain up when you arrive at your destination and postpone rest until your typical bedtime in the new time zone so that your sleep-wake routine is in sync with your new location. Also, get some fresh air and exposure to natural light.

Know When to Stop!

Stop using Melatonin for sleep if it doesn’t assist after a week or two. And if you’re still having trouble sleeping, make an appointment with your doctor. Most individuals may safely take Melatonin nightly for one to two months if it seems to be helpful. Finally, take a break and check on your sleep. To get the most out of your sleep, relax before bed, keep the lights dim, and sleep in a cool, dark, cozy bedroom.

Bottomline

Talk to your doctor if you’ve been diagnosed with diabetes or hypertension. Some hypertension drugs may elevate blood sugar and blood pressure levels in those using Melatonin supplements. You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

REFERENCE

· Auld F, Maschauer EL, Morrison I, et al. Evidence for the efficacy of Melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews. 2017;34:10-22.

· McDonagh MS, Holmes R, Hsu F. Pharmacologic treatments for sleep disorders in children: a systematic review. Journal of Child Neurology. 2019;34(5):237-247.

· Herxheimer A. Jet lag. Clinical Evidence. 2014;2014:2303.

· Liira J, Verbeek JH, Costa G, et al. Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Cochrane Database of Systematic Reviews. 2014;(8):CD009776. Accessed at www.cochranelibrary.comon October 10, 2019.

You produce and release Cortisol, a steroid hormone, from the adrenal glands located on top of your kidneys. When you are under stress, your body produces Cortisol, which has a wide range of effects on your body.

Cortisol: What Is It?

To put it simply, Cortisol is the body’s natural alert mechanism. It is also seen to be the primary stress hormone, Cortisol plays a critical role. It affects your mood, motivation, and fear by interacting with some areas of your brain. This alerting can keep you awake by reducing melatonin production.

Hormones are a class of molecules that let your body communicate with its many organs, tissues, and cells through the bloodstream. Using these signals, your body knows what to do and when.

Steroid hormones include glucocorticoids. Glucocorticoids also have an impact on the circadian rhythm. All of your body’s tissues, including your muscles, fat, liver, and bones, are controlled in metabolism by these compounds, reducing inflammation throughout. 

Do you know how crucial Cortisol is?

A vital hormone, Cortisol, influences almost every part of your body. It serves a wide range of functions, including:

• Sustaining control of your body’s stress reaction.

• Assisting in regulating your body’s fat, protein, and glucose metabolism.

• Inflammation suppression.

• Blood pressure control.

• Blood sugar control.

• Assisting you in maintaining control of your sleep-wake cycle.

What effect does Cortisol have on your body?

Most of the cells in your body have receptors for glucocorticoids. Because of this, Cortisol can affect almost every part of your body, like:

• Nervous system

• Immune system

• Cardiovascular system

• Respiratory system

• Reproductive system

• Musculoskeletal system

• Integumentary system

How does Cortisol affect your body?

Taking control of your body’s stress response:

To maintain high alertness during stressful situations, your body might create Cortisol after releasing adrenaline. Cortisol can help to keep your body’s stress reaction under control. Furthermore, during stress, Cortisol causes the release of glucose (sugar) from your liver, which provides you with quick energy.

Metabolism control:

Cortisol has a role in regulating metabolism, which is how your body converts lipids, proteins, and carbs into energy.

Inflammation suppression: 

When released in brief bursts, Cortisol may help enhance your immunity by reducing inflammation. Having continuously high amounts of Cortisol in your bloodstream might make your body familiar with the higher amount. It can result in a damaged immune system and inflammation.

Blood pressure control:

It is unknown how Cortisol controls blood pressure in humans; however, it is thought to be via the production of adrenaline. High amounts of Cortisol, on the other hand, may lead to high blood pressure, while low levels of Cortisol, on the other hand, are associated with low blood pressure.

Increasing and controlling blood sugar levels:

Cortisol counteracts the impact of insulin, a hormone produced by your pancreas, which helps control blood sugar levels in normal conditions. In people with diabetes, Cortisol may cause blood sugar levels to rise. Cortisol elevates blood sugar levels by releasing glucose from the body’s fat stores, while insulin reduces blood sugar levels. Having chronically elevated cortisol levels may result in persistently high blood sugar levels (hyperglycemia). Type 2 diabetes may develop as a result of this.

Controlling your sleep-wake cycle:

Under normal conditions, your cortisol levels are lower when you go to sleep at night. And it’s at its highest in the morning shortly before you wake up. As a result, Cortisol seems to play an essential role in the onset of wakefulness and regulating your body’s circadian rhythm.

How does your body maintain a healthy cortisol level?

Your body has a sophisticated mechanism in place to manage cortisol levels.

The hypothalamus, a tiny section of the brain involved in hormone regulation, and the pituitary gland, a small gland underneath the brain, govern cortisol production in the adrenal glands. 

The hypothalamus starts to create CRH or Corticotropin-releasing Hormone. It instructs the pituitary gland to produce ACTH or Adrenocorticotropic Hormone. This hormone controls the production as well as releases Cortisol by adrenal glands. To maintain healthy cortisol levels in your body, the brain, pituitary gland, and adrenal glands must usually work.

How much Cortisol is normal?

There are periods of high cortisol levels in the early morning before it begins to fall during the day, peaking about noon. This pattern may fluctuate for those who work nights, depending on their sleep schedule.

The usual ranges for blood cortisol levels are as follows:

In the early morning (6 a.m. – 8 a.m.): 10 – 20 mcg per deciliter (mcg/dL).

In the early afternoon (4 p.m.): 3 – 10 mcg per deciliter (mcg/dL).

All individuals have their own unique set of normal ranges.

What leads to high cortisol levels?

Long-term unusually high cortisol levels (hypercortisolism) are commonly considered Cushing’s syndrome, an uncommon illness. High cortisol levels and Cushing’s syndrome may be caused by:

• Large doses of corticosteroids (prednisone, prednisolone or dexamethasone) for various ailments.

• ADH-producing tumor’s (ACTH). The pituitary gland produces these. Rarely, neuroendocrine tumors in other organs, such as the lungs, may induce elevated Cortisol.

• Adrenal gland tumors or hyperplasia cause excessive cortisol production.

What are the signs and symptoms of high Cortisol?

Cushing’s syndrome symptoms vary according to your cortisol levels. The following are some of the more common indications and symptoms of elevated cortisol levels:

• Weight gain, particularly around the face and abdomen.

• Between your shoulder blades, fatty deposits.

• Your abdomen is dotted with large, purple stretch marks (belly).

• Upper arm and thigh muscle weakness.

• Hyperglycemia often progresses to Type 2 diabetes.

• Hypertension (hypertension).

• Excessive hair growth (hirsutism) in individuals born feminine.

• Fractures and brittle bones (osteoporosis).

Why is your Cortisol low?

Primary adrenal insufficiency:

The most frequent cause of primary adrenal insufficiency is an autoimmune response in which your immune system assaults healthy cells in your adrenal glands for no apparent reason. This condition is referred to as Addison’s disease. Additionally, your adrenal glands might be harmed by infection or blood loss to the tissues (adrenal hemorrhage). All of these circumstances result in decreased cortisol production.

Secondary adrenal insufficiency: 

If you have an underactive pituitary gland (hypopituitarism) or a pituitary tumor, your pituitary gland may produce insufficient ACTH. Because ACTH stimulates your adrenal glands to produce Cortisol, low ACTH levels result in low cortisol production.

What are the signs and symptoms of low Cortisol?

• Fatigue.

• Weight loss that occurs unintentionally.

• Appetite deficit.

• Blood pressure is too low (hypotension).

What can you do to control your cortisol levels?

Get enough sleep: 

Sleep problems such as obstructive sleep apnea, sleeplessness, or working a night shift are all connected with elevated cortisol levels.

Exercise regularly: 

Numerous studies have shown that regular exercise improves sleep quality and reduces stress, resulting in a gradual decrease in cortisol levels.

Acquire the ability to manage stress and unpleasant thought patterns: 

Being aware of your thoughts, breathing patterns, pulse rate, and other symptoms of tension enables you to identify and avoid the onset of stress.

Perform exercises for deep breathing: 

Controlled breathing helps activate your parasympathetic nerve system, sometimes known as your “rest and digest” system, reducing Cortisol. This is usually done by holding the exhale or out breath longer than the inhale.

Enjoy yourself and laugh: 

Laughing increases endorphin release and decreases Cortisol. Participating in hobbies and enjoyable activities may also help you feel better, which can help reduce your cortisol levels.

Build healthy relationships:

Maintaining solid connections is critical in our life. Having stressful and toxic relationships with family members or colleagues might increase stress and cortisol levels.

Be Aware!

Cortisol is a critical hormone that has various effects on your body. While there are multiple things, you can do to regulate your stress and hence your cortisol levels, having excessively high or low cortisol levels is not always within your control.

It is critical to consult your healthcare professional if you develop signs of elevated or decreased cortisol levels, such as weight gain or loss and high or low blood pressure, respectively. They may do some easy tests to determine if your adrenal glands or pituitary gland causes your symptoms. You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.

Stress is a typical reaction the body has when something unexpected happens, or we are strained to complete a task. It may manifest itself in physical, emotional, and intellectual responses. In short, stress is our body’s reaction to being under pressure.

Stress may be caused by a variety of different conditions or life events. It is often triggered when we are exposed to something new, unexpected, challenging our sense of self. It can also arise when we believe we have little control over a particular event.

How Does Stress Affect Us?

Stress uniquely affects every one of us. Our capacity to cope may be determined by our genetics, early life experiences, personality, and social and economic conditions.

As a result of being stressed, our bodies release stress hormones, which cause us to go into a fight or flight reaction and activate our immune system. This enables us to react more swiftly in potentially dangerous circumstances.

This stress reaction may be beneficial in some situations: it can assist us in pushing through anxiety or discomfort to complete a marathon or make a speech, for example. Stress hormone levels will typically return to normal within a short period after the stressful incident has passed, and there will be no long-term consequences.

On the other hand, stress may have harmful consequences when it is excessive. It may put us in a perpetual state of fight or flight, causing us to feel overwhelmed or unable to deal with the situation. This may harm our physical and mental health in the long run.

Types of Stress

Acute stress and chronic stress are the two primary forms of stress.

Acute Stress

This is a temporary tension that will pass fast. You feel it when you slam on the brakes, have a dispute with your spouse, or ski down a steep hill. It assists you in dealing with potentially dangerous circumstances. It may also happen when you accomplish something novel or intriguing. Everyone experiences intense stress at some point in their lives.

Chronic Stress

This kind of stress lasts for a more extended amount of time. If you have money troubles, an unpleasant marriage, or problems at work, you may be suffering from chronic stress. Chronic stress is defined as any stress that lasts for weeks or months. Chronic stress might become so habitual that you don’t recognize it’s an issue. Stress may be harmful to your health if you don’t learn how to control it, and can lead to more severe symptoms like burnout.

What Are The Signs And Symptoms Of Stress?

When a person is driven to long-term (chronic) stress, the body suffers from the stress response’s ongoing activation. Physical, emotional, and behavioral symptoms develop. 

What Your Body May Do In This Situation:

Let’s look at your body’s symptoms when you’re stressed. Chemically, stress surfaces as a increase in cortisol and a decrease of melatonin.

• Pains and aches

• Being exhausted

• Extreme headache
• Stomach & Stool Issues

• Erectile issues

• Issues with digestion

• Muscle tension

• Blood pressure

• Trouble sleeping

Being stressed also affects your emotional health. You might face the following mental issues when you’re stressed.

• Feeling annoyed

• Feeling depressed or sad 

• Severe anxiety

• Aggression or anger

• Angry or Aggressive

• Frustration

How You May Behave In This Situation?

During this time of stress, you may act differently than you do regularly. This includes activities you should make sure you reduce or are not spending too much time on. They include-

• Excessive drinking

• Eating too much

• Compulsive shopping/spending

• Taking drugs or smoking

• Participating in gambling

Is There Anything You Can Do to Ease Your Stress?

Even while stress is unavoidable, you can take steps to keep it from becoming overwhelming.

• When you start to feel the effects of stress, go for a brisk walk or jog. A simple walk might do wonders for your mental health.

• Take a minute at the end of each day to reflect on what you achieved rather than what you didn’t do.

• Set short-term, medium-term, and long-term objectives. The ability to better manage the here-and-now and the long-term is a benefit of narrowing your focus.

• If you’re worried about something, you may want to speak with a therapist or doctor.

How Can You Minimize Your Stress?

To keep stress at bay, there are some everyday practices you may do.

• Take a break from your daily routine by engaging in stress-relieving activities like meditation, yoga, tai chi, and deep breathing. Many gyms and community centers include fitness programs that may be accessed online, via smartphone applications, or in person.

• Take care of your body by exercising and eating a healthy diet every day. It is crucial to eat well, exercise regularly, and get adequate sleep to manage stress effectively.

• Keep a positive attitude and focus on your day or life’s positive aspects.

• Recognize that nothing is within your power to influence. Make it a point to stop worrying about things you can’t control.

• When you’re already overburdened or anxious, it’s time to practice saying “no” to new commitments.

• Keep in touch with individuals who can soothe your anxiety, bring you joy, lend you a sympathetic ear, and lend you a helping hand in the real world. If you’re feeling overwhelmed, you may rely on the support of a friend, family member, or neighbor.

To Avoid Stress, Consider

Support: Be accompanied by Supportive People

Create a network of people (close friends or family members) who can give support and practical suggestions to assist you with stress management. This could be through a formal therapist or just a support group. See if there are things you can offload in your professional or personal life to others. Joining a group or taking a course may allow you to increase your social network while also encouraging you to try something new and exciting. Volunteering, for example, may alter your viewpoint and have a positive influence on your overall happiness and well-being.

Exercise: Go for a Walk or Run

Stress-relieving endorphins are released when you exercise, which might help you cope with it. Even a tiny amount of action may significantly impact when you’re under stress. You might, for example, walk for 15-20 minutes three times a week.

Relax: Take Some Time for Yourself

Take some time to unwind and engage in self-care activities in which you do things that are beneficial to you. For example, you may listen to one of your favorite relaxation podcasts to help you relax and quiet your body and mind. Maintaining a healthy balance between your responsibilities to others and yourself is critical to lowering your stress levels. It will also help you regain a sense of control

Calm: Keep Yourself Engaged with Meditation & Yoga

Make a schedule to engage yourself with Mindfulness meditation that you can conduct at any time and location. According to research, it may be beneficial in controlling and lowering the effects of stress and anxiety. Guided or unguided meditation is extremely helpful in clearing the mind and calming down the stress loops you may have in thinking. You should also focus on breathing techniques during these sessions to slow heartrate and calm the body and mind.

Rest: Get Adequate Sleep 

Reduce the amount of coffee you eat and avoid excessive screen time before bed if you’re having trouble falling or staying asleep. Be a to-do list for the next day to help you prioritize your tasks, but make sure to set it away before going to bed. When waking up in the morning, make sure to go out and get sunlight before continuing the day.

Consult with a Professional Doctor!

If you find yourself feeling stressed out and overwhelmed, don’t be hesitant to seek expert assistance. It does not necessarily imply that you are a failure. It’s essential to get care as soon as possible so that you may begin to feel better as quickly as possible.

Inform your doctor about your current state of health. They should be able to provide you with treatment recommendations and may connect you to further resources. 

The following are examples of talking treatments that they may recommend:

It is possible to lessen stress using Cognitive Behavioral Therapy (CBT), which involves altering the way you think about stressful events.

Brief interpersonal counseling may allow you to speak about what is causing stress. It might help build coping methods, such as mindfulness-based approaches to stress reduction. We highly recommend therapy for any individuals going through mental stress. If your stress is tied to your job, speak to your boss or the HR staff about how you’re feeling. Try and see if they can modify your workload or working hours to accommodate your needs. Your employer may provide a confidential support or counseling service if your company has an Employee Assistance Program (EAP).

You can also consider helping your body recover with additional supplements such as Tok Wellness, which uses researched adaptogens to help the body recover.