If you’ve been struggling to get some shuteye even after a long and tiring day of work lately, you’re not alone—such sleep problems can affect people regardless of age. If we constantly lack sleep, we become more vulnerable to health risks such as heart problems, a weak immune system, and prolonged chronic illnesses. While various elements can cause short-term effects on our sleep cycles, there is one important factor that we shouldn’t overlook: Stress management habits.

If you’ve been struggling to get some shuteye, you’re not alone—such sleep problems can affect people regardless of age. Sleep is extremely vital to our overall health. If we are constantly lacking sleep, we become more vulnerable to health risks such as heart problems, a weak immune system, and prolonged or worsened chronic illnesses.

There are numerous internal and external factors like diet or physical environment that affect sleep, but there is one important factor that we shouldn’t overlook: Stress management habits

Sleep and stress management are both closely intertwined—they contribute to our ability to confront high-pressure situations and recover from them in physical and emotional aspects. 

What are the telltale signs of sleep deprivation?

When an individual gets less than seven hours of sleep, they are sleep deficient. According to the Sleep Foundation, common symptoms of sleep deprivation are the following:

1. Slowed thinking 
2. Reduced energy
3. Excessive fatigue
4. Mood changes such as irritability
5. Poor memory or decision-making

A recent study led by Dr. Séverine Sabia from Inserm and University College London, also found that sleeping patterns can influence the onset of dementia even many years later. 

Is stress bad for me?

While it may be surprising, Daniela Kaufer, Associate Professor of Integrative Biology at the University of California, Berkeley, says that some stress is actually good for us. 

Stress is key to our survival as a species—it trains us to remain alert, perform well despite adversity, and continuously find ways to improve our work or adapt better to unfamiliar situations in the future.

Once we are faced with excessive stress, however, can spell drastic changes to our health.

How do I know that I’m stressed?

The Cleveland Clinic also reports that excessive or uncontrolled stress has a “wear and tear” effect on the body. 

Psychological

1. Inability (or difficulty) to relax
2. Decreased self-confidence

Physical

1. Muscle tension or spasms
2. Bodily pains
3. Decreased appetite
4. Gastrointestinal issues
5. Exhaustion

Emotional

1. Feeling overwhelmed, anxious, and/or sad
2. Panic attacks

What stress management habits should I avoid?

When individuals experience chronic stress, they might engage in unhealthy behaviors in order to “avoid” acknowledging their feelings. The Harvard Medical School cites examples of stress management behaviors to avoid below. 

1. Spending more time on gadgets than usual 
2. Overeating or undereating
3. Resorting to vices (e.g. alcohol, cigarettes, illegal or unsafe drugs)
4. Violent outbursts around others

What strategies can I practice now to manage stress and sleep better?

1. Acknowledge the struggles you are facing - It is important to recognize and acknowledge the struggles you are going through, as well as the symptoms of mismanaged stress in order to move forward.
   
   
2. Adopt a healthy eating and exercise plan - There are certain foods that help soothe excessive stress levels, such as fruits, nuts, and dark chocolate.
   
   
3. Practice mindfulness and relaxation activities - Meditation will allow you to revisit your stressors and sources of emotional pain, as well as offer more clarity on what you can do to overcome them through self-reflection.
   
   
4. Know and understand your limits - Avoid accepting additional responsibilities you know that you are not in a capacity to handle, especially when you are already extremely tired or under great stress.

Seek a supportive and proactive support system - It is never too late to seek professional help and counseling, nor is it an approach to be embarrassed about. This will open opportunities for you to process and come to terms with your current situation and how to best move forward.

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