Stress is a natural reaction that exists in every living being, but it has several negative implications. While stress enables animals to cope with risky and critical circumstances, it has a variety of detrimental consequences for humans when overexposed to stress. Read on to learn more about how stress acts on our bodies to impact sleep quality and performance.
Stress can have a significant impact on both the quality and quantity of sleep. It can lead to difficulty falling asleep, as well as more frequent awakenings during the night. Stress can also lead to less restful sleep, resulting in daytime fatigue and decreased productivity. In addition, stress can exacerbate existing sleep disorders, such as insomnia and sleep apnea. The good news is that some simple lifestyle changes can help to reduce stress and improve sleep quality.
When we are stressed, our bodies go into fight-or-flight mode, which can make it difficult to fall asleep or stay asleep. This can lead to fatigue and sleep deprivation, which can impact our performance at work, school, or in other areas of our lives. If you are struggling to sleep because of stress, there are some things you can do to help yourself relax and get a good night’s sleep.
Stress has a lot of negative connotations, yet it’s a natural reaction that people and animals have developed to help them cope with crucial or hazardous circumstances.
Humans’ autonomic nervous system (ANS) may produce hormones like adrenaline and cortisol in response to stress. These hormones increase heart rate to better circulate blood to essential organs and muscles, ready the body to respond quickly if required.
The fight-or-flight response was critical for human survival throughout the early phases of evolution.
Even circumstances that aren’t life-threatening might activate the fight-or-flight reaction nowadays. Problems in work, for example, or issues in relationships.
While it is natural to feel anxious at times, chronic stress may lead the nervous system to remain in a state of heightened arousal for lengthy periods. Being in this condition for an extended time might have a detrimental effect on one’s physical and mental health.
Stress may result in sleep loss as one of its effects. Constantly being on high alert might delay the start of sleep and result in fast, nervous thoughts at night. Inadequate sleep might then contribute to more stress.
According to a National Sleep Foundation poll of 2011, 43% of persons aged 13–64 have admitted to lying awake at least once in the last month owing to stress, and it tends to increase at a rapid rate.
The fascinating thing about sleep and stress is that they are mutually reinforcing. Sleep deprivation results in stress, and stress results in insomnia. While this connection is much too complicated to unravel, experts are working diligently to determine the effect of stress on sleep. Consider what scientists have learned so far about stress and its influence on sleep.
Sleeping Problems: Stress might lengthen the time it takes to fall asleep. Individuals who are under a great deal of stress are more susceptible to insomnia, a common sleep problem.
Alternate Sleep Architecture: This term relates to the sleep structure. According to scientists, stress may impair a kind of sleep known as slow-wave sleep. This kind of sleep is critical for mental and physical wellness. Stress also has an effect on REM sleep, which may diminish or increase in intensity during times of stress.
Nightmares: When you are stressed, it is usual to experience stress dreams or even nightmares.
Because the brain controls the endocrine system, variations in brain activity may affect our emotions, reproduction, and blood sugar metabolism. That is why it is unsurprising to see that when our stress levels are up, we have difficulty sleeping.
35.2 percent of individuals in the United States receive fewer than 7 hours of sleep every night, according to the Centers for Disease Control and Prevention (CDC). This might result in a sleep deficiency, which can lead to long-term physical and mental health issues.
Although the precise significance of sleep is unknown, research has demonstrated that it aids a variety of biological functions. Physical changes, such as muscular healing, and mental processes, such as focus, are examples of these.
Stress may cause sleep disturbances by disrupting the body’s hormonal equilibrium. Normal stress levels are beneficial to the body since they push us to perform harder and concentrate better. However, this is only true if the stress is just temporary. Stress may have the opposite impact if it lasts too long, causing issues with digestion, memory, focus, and sleep.
When we are confronted with a stressful circumstance, our bodies produce stress hormones such as noradrenaline, adrenaline, and cortisol. The body’s flight or fight response is triggered by the same chemicals. The body starts to relax once there is no external danger and the hormones have subsided.
However, the body might occasionally stay in the same uncomfortable posture, and this stress on the neurological system harms general health. Blood pressure rises as a result of chronic stress, putting a load on the heart and circulatory system. Breathing and pulse are also affected, and you’re constantly hyperventilating.
Chronic stress may cause neck pain and headaches by causing our muscles to become tense. It’s only natural that these consequences impede us from giving it our all, whether at work or in our personal lives. Weight gain is caused by an increase in inflammation and high levels of cortisol. It’s tough to lose weight when you have poor digestion and a buildup of toxins in your system.
Anxiety and stress may lead to emotional eating, which can lead to a variety of other health issues. Acid reflux and heartburn are frequent symptoms for persons who are under a lot of stress. This is due to an increase in stomach acid production.
It demonstrates that the majority of students in each cluster, more than 70%, had poor sleep quality. Overall, 76.4 percent of pupils had poor sleep quality. The percentage of poor sleep quality in the clusters of health and scientific technology are almost identical, at 75.3 percent and 74 percent, respectively. While a social humanities cluster with a rate of 82.7 percent had the worse sleep.
Another search also finds out stress levels of Students at the University of Indonesia get an overview of theirs. The findings of the sleep quality evaluation are quite similar to the amount of stress. Each cluster also has a mean incidence of moderate to severe stress of more than 70%. Overall, 76.6 percent of pupils had moderate to severe stress levels. Similarly, poor sleep quality and moderate to severe stress levels are dominated by a large social humanities cluster, which accounts for 84 percent of the total, with the fraction of health and scientific technology accounting for just 0.6 percent of the whole. As you can see below:
Now that we have identified a link between stress and sleep, it is vital to understand how to address stress to improve sleep and performance. Many individuals might increase the length and quality of their sleep by decreasing their stress levels in the evening before bed. The following lifestyle adjustments may assist in stress reduction:
Because it enables you to become more aware of the present moment, this relaxation method is becoming more popular. As a consequence, you become more aware of your inner thoughts and sensations. We can teach the mind to respond without being overwhelmed by emotions by meditating. Before going to bed or first thing in the morning is the greatest time to practice mindfulness.
One of the most effective stress relievers is physical exercise. It is a valuable tool for enhancing emotional and physical well-being. Exercise amplifies the effects of other stress-relieving techniques you’re doing to enhance sleep and performance. Physical exercise may help to alleviate stress and anxiety symptoms. Exercise has a direct influence on enhancing the quality of sleep in those over the age of 40, according to the study.
You may effectively lower stress levels by engaging in high-intensity or moderate exercise.
It’s OK — and good — to acknowledge that you cannot be successful at everything all at once. Keep an eye on what you can control and focus on accepting what you cannot.
The more your actions mirror your convictions, the more fulfilled you will feel, regardless of how hectic your life may be. Consider your values while selecting activities.
It’s OK to say “No” to time and energy demands that may cause you undue stress. You are not always required to live up to others’ expectations.
Stress has a negative impact on sleep quality and performance. This is why it is important to find ways to reduce stress in your life. Both a lack of sleep and stress have the potential to cause long-term mental and physical health problems. It is critical for those who are struggling with stress to discover the most effective methods of reducing stress and living better lives. There are many ways to deal with this, such as exercise, meditation, and spending time with loved ones. Find what works for you and stick with it. With regular practice, you will be able to reduce the amount of stress in your life and improve your sleep quality and performance.
The most straightforward to get a handle on managing your stress is to know yourself and your body. Knowledge is power. By better understanding yourself and your body, you can unlock your best self and mitigate stress while improving sleep through proper lifestyle adjustments. HealthCodes DNA’s genetic wellness testing services coupled with lifestyle health coaching and consultations will provide critical information that’ll help you learn yourself to begin minimizing the impacts of stress on your sleep, performance, and overall well-being.
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When you access our Service by or through a mobile device, we may receive or collect and store a unique identification numbers associated with your device or our mobile application (including, for example, a UDID, Unique ID for Advertisers (“IDFA”), Google Ad ID, or Windows Advertising ID), mobile carrier, device type, model and manufacturer, mobile device operating system brand and model, phone number, and, depending on your mobile device settings, your geographical location data, including GPS coordinates (e.g. latitude and/or longitude) or similar information regarding the location of your mobile device.
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We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.
HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.
We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:
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We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.
You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies. HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.
Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:
Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.
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When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.
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Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.
NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).
If your Registration Information changes, you may access, correct or update most of it from your Account page. You may also modify and delete certain of your information. Please note that you may not be able to delete User Content that has been shared with others through the Service and that you may not be able to delete information that has been shared with third-parties, though we can work with you to prohibit your data from being shared with third-parties in the future. We will respond to your request to access within 30 days.
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You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.
In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.
If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.
HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.
Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.
Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.
In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.
HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.
HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.
Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.
If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.
