Today’s life has become so fast-paced and stress is now a major part of our life. It harms our mental and physical health. Exercise and good quality sleep can help Combat Stress and rejuvenate our mind and body.
Exercise as a stress reliever:
Endorphins
Exercise triggers the release of endorphins which are known as the “feel good” hormones. The neurochemical interacts with receptors in the brain which reduces the perception of pain and creates a sense of euphoria, Which effectively counters stress.
Cortisol level
Regular exercise helps regulate cortisol levels; this helps prevent excess. The excess may contribute to anxiety and other stress-related problems. Cortisol is the primary stress hormone in the body. Your body creates excessive amounts of cortisol when you are in stress for a long time.
Improve mood
Exercise helps with the production of neurotransmitters like serotonin and norepinephrine. These neurotransmitters play the role of mood regulation. While exercising, the increased flow of blood to the brain enhances mental clarity and cognitive function which helps with stress management.
Healthy distraction
Physical activity works as an excellent distraction from daily stressors. Focusing on the movement and challenges of exercise allows individuals to forget about things that stress them, temporarily, which relaxes the mind.
Quality sleep
Regular exercise helps improve sleep quality. It helps individuals sleep faster and have a deeper and restorative rest.
Sleep as a stress reliever:
Consolidation of memory and learning
The brain consolidates the memories and information that you acquire throughout the day while you sleep. Quality sleep is important for optimal cognitive function. It gives you the ability to handle challenging problems effectively.
Muscle recovery and growth
During sleep, your body undergoes a repair process. Muscle growth, tissue repair, and release of growth hormones take place during your sleep. Quality sleep is essential, especially for people who exercise regularly for muscle recovery.
Hormone regulation
Quality sleep regulates hormones, appetite, stress response, and mood. As discussed earlier, quality sleep leads to a well-rested body. A well-rested body can manage stress better and maintain healthy levels of cortisol and insulin.
Improved immune system.
Good quality sleep also robust immune system. A well-rested body can fight off infections and illnesses which contribute to overall well-being and resilience against stressors.
Emotional resilience
Lack of sleep can increase a body’s emotional reactivity and make it more prone to stress. On the other hand, restful sleep provides emotional stability which makes it easier to navigate life challenges with a clear and focused mind.
Having sufficient sleep and regular exercise in your lifestyle can become a very effective strategy for stress management. Having a routine that includes regular exercise and 7 to 8 hours of sleep can create balance and promote resilience against the demands of a fast-paced life.
