Stress Getting in the Way of Sleep? New Research Might Have the Answer

Stress Getting in the Way of Sleep? New Research Might Have the Answer

Some days have teeth. They’re the ones that push and pull and bite, and ask more of us than we have to give. A little bit of stress can be a good thing, nurturing resourcefulness and resilience, but when stress lasts for too long it can do damage.

One of the ways it does this is by interfering with sleep and stealing the healing, restorative pillow time that is essential for strong physical and mental health. New research has found something that can help.

The research, published in the journal, Frontiers in Behavioral Neuroscience, found that a regular intake of prebiotics can protect against the effects of stress, and restore healthy sleep patterns after a stressful event.

Prebiotics are different to probiotics and we need both for good physical and mental health. Both help the growth of healthy bacteria in the gut, but they work in different ways. Probiotics are living good bacteria that are important for a happy gut. They are found in cultured or fermented foods including yoghurt, sauerkraut, miso and kombucha. Prebiotics are food for probiotics. They are the non-living ingredients that feed the good bacteria and help them to flourish. Prebiotics are found in non-digestible plant fibres such as legumes, asparagus and oats, chicory, onions, leeks, garlic, Jerusalem artichokes.  

The connection between gut health and mental health has been well established. Inside our gut, in the intricately folded tissue that lines the gastrointestinal tract are 200-600 million neurons. This is affectionately referred to as ‘the brain in our gut’ or our ‘second brain’, and it plays a vital role in our mental health. It communicates back and forth with our main brain, directly influencing many aspects of our well-being, including stress, anxiety and sadness, as well as memory, decision-making and learning. 

While there has been plenty of attention on the importance of probiotics for mental health, there has been less on the role of prebiotics.

About the research.

The research was conducted with rats, but stay with me – rats and mice are often used in experiments because of their biological and physiological similarity to humans. In the study, the rats were divided into two groups. One group received a prebiotic diet for several weeks before they were exposed to stress. The other group did not receive the prebiotic-enriched diet before the stress exposure.

‘Acute stress can disrupt the gut microbiome and we wanted to test if a diet rich in prebiotics would increase beneficial bacteria as well as protect gut microbes from stress-induced disruptions. We also wanted to look at the effects of prebiotics on the recovery of normal sleep patterns, since they tend to be disrupted after stressful events.’ – Dr Agnieszka Mika, postdoctoral fellow and one of the authors of the study.

The stress that the rats were exposed to was equivalent in intensity to something like a car accident or a death of a loved one for humans.

The rats that were given the prebiotic diet did not show stress-induced changes in their gut mictrobiota. Their sleep patterns were also restored to normal sooner than the mice that did not receive the prebiotic diet.

We know the importance of keeping our stress levels in check, but at many times in our lives, stress will be unavoidable. Including prebiotics (as well as probiotics) in our diets might be a way to look after ourselves, and minimise the intrusion stress into our sleep and our daily lives. 

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Honestly isn’t this the way it is for all of us though?♥️

#childanxiety #parenting #separationanxiety
Big feelings can be so beautiful. And so tricky. 

We want our kids to know that all feelings are okay, and we also want to support them to handle those feelings in positive ways. This is going to take time. We were all born with feelings, but none of us were born able to regulate those feelings. That will come with time and lots (lots!) of experience. 

In the meantime, the way we respond to their big feelings and the not-so-adorable behaviour it can drive, can be key in nurturing their social and emotional growth. So let’s talk about how.

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Where: West Gippsland Arts Centre, Vic
Buy Tickets here: https://sales.wgac.com.au/event/379:2410/379:3923/
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We have to change the way we think about school. When we prioritise academics, it's like building the walls - because that's what we see - before fortifying the foundations.

So many teachers know this, but with the increased focus on reporting and academics, they aren't being given the time and opportunity to build the relationships that will ensure those foundations are strong and steady.

This is why too many kids are falling down at school - not because they aren't capable, but because the necessary foundations for them to do well haven't been laid.

Schools are spending the resources anyway, but reactively on behaviour management, disengagement, reduced capacity to learn.

If we can steer those resources towards building relational safety, so kids feel more seen, valued, cared for, rather than less capable or clever, we'll see a decrease increased academic success, greater engagement, less social struggles, and less behaviour issues. It's just how it is.

First though, we need to value relationships and the way kids feel at school, even more than how they do at school. All kids are capable of their own versions of greatness, but unless they feel safe and cared for at school, we just won't see what they are capable of, and neither will they.❤️
We also need to make sure our teachers feel seen, safe, cared for, valued. Our kids can’t be the best they can be without them.♥️
Separation can be tough! Not just for our kiddos but also for the adults who love them. 

As brutal as separation anxiety can feel, it also comes with transformative opportunities to strengthen your child and build their brave in ways that will serve them now and for the rest of their lives. 

Of course we’d rather our young ones (or ourselves) never feel the tailwhip of separation anxiety, but so many young people are going to experience anxiety at separation from a loved one. It’s part of being human, but it doesn’t have to hurt. 

As their important adult, you have a profound capacity to support them through separation anxiety and help them feel braver, stronger, and closer to you, even when you’re not beside them. Let’s talk about how.

This is information I wish every parent could have.

We want our children to feel loved and supported, but we also want to build their brave so anxiety doesn’t stand in the way of the important, growthful things they need to do.

In this 1.5 hour webinar, I’ll be presenting practical, powerful ways to build bravery when separation feels tough - at school, at bedtime, at drop-off - any time being away from you feels tough.

A recording of the webinar will be available to all registered participants for 30 days following the ‘live’ online event.

To register or find out more, google ‘hey sigmund webinar separation anxiety’ or see here https://www.heysigmund.com/upcoming-live-webinars/ ♥️

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