How many times have we awakened middle of the night, interrupting our sleep? Several studies show that one of the possible causes is that the level of the stress hormone increases. We know that the pace of modern life is stressful and all the time we run from one side to another trying to meet an often saturated activities just let us breathe agenda.
When the body is exposed to long periods of stress, the hypothalamus emits an alarm that causes nerve signals to prompt the body to release substances such as adrenaline and cortisol, a hormone that has a negative effect on memory and productivity.
In moderate doses, cortisol has positive effects on the body, such as helping control blood pressure and the immune system and balance the effect of insulin to maintain the proper level of blood sugar.
But not sleep well have other repercussions: increased risk of fluid retention, slows metabolism and causes a feeling of fatigue. To reduce the production of cortisol there are several methods that can help and here are some of them.
Few things can relieve both stress and exercising regularly also it helps build muscle mass and produce substances such as dopamine and serotonin that help reduce depression and anxiety.
2. Avoid light
Light directly affects our biological clock, and being constantly exposed to bright screens of electronic devices does not help to relax, and therefore to sleep.
Be sure to drink at least 8 glasses of water a day to stay hydrated throughout the day, and keep cortisol levels low.
Being relaxed is the best way to reduce levels of cortisol in the body. To do this you can help with breathing exercises and gentle music that will lead gradually to a state of tranquility.
5. Consume supplements and plants
Minerals such as magnesium, chromium, zinc, B-complex vitamins, antioxidants and plants such as St. John’s wort, oats and chamomile help to reduce stress.