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Your body needs a certain time of sleep which is a minimum of eight hours during twenty-four hours of the day. Sleeping well is necessary for the proper functioning of the metabolism of our body. When your sleep timing is disturbed, you feel the side-effects of bad sleep, like negative mood, low energy level, headache, difficulty in concentrating, and a general inability to function as usual.

The relationship between stress and deprived sleep

There is a close link between stress and sleep. Chronic stress can adversely disturb the quality of sleep. The deprived or low quality of sleep can increase your stress levels. Both chronic stress and deprived sleep can lead to physical and mental health problems.

It’s important that patients of stress and poor sleep don’t try to tackle these issues alone. Such patients need your attention and care, sometimes simple discussion can resolve the matter with them.

Psychologists care to provide care and guidance, but these patients need additional support from their family members and friends.

Symptoms of stress

Everybody has experienced stress and increased pressure during their lives, but the prolonged condition of stress is fatal for your health. Chronic stress is a prolonged condition of stress, if it goes untreated can cause negative effects on your health. Stress can cause sleep deprivation and it can also increase your anxiety level. Deprived sleep can cause many physical disparities like headaches, low energy levels, and depression. You can reduce stress levels by improving your sleep time.

The vital issue here is how we can identify that we have been affected by chronic stress.
Some common signs and symptom related to chronic stress are as follows:

  • Feelings of constant worry or anxiety
  • Difficulty in concentration
  • Mood swings or changes in mood
  • Irritability or having a short temper
  • Difficulty relaxing
  • Depression
  • Low self-esteem
  • Eating more or less than usual
  • Changes in sleeping habits
  • Aches and pains, particularly muscle tension
  • Diarrhea and constipation
  • Feelings of nausea or dizziness

If you are experiencing these symptoms for a prolonged period of time and feel they are affecting your everyday life or making you feel unwell. Then take it seriously and talk to your family doctor or consult a psychologist.

How can you help yourself

Stress is a natural reaction to a particular situation, such as the overburden of work, family-related issues, relationships, and money problems. Too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome (IBS), or mental health problems such as depression. It is therefore important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.

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Steps to avoid stress

When you are feeling stressed, try to take these steps:

Identify the causes

You have to realize that certain physical warnings such as tense muscles, extra-tiredness, headache, and migraines are related to stress or extra pressure. The prolonged physical disparities can be damaging to your health. Try to identify the underlying causes. Sort the possible reasons for your stress into those with a practical solution, those that will get better anyway given time, and those you can’t do anything about. Try to let go of those in the second and third groups there is no point in worrying

Review your lifestyle

Review your lifestyle, Are you stretching too much? Are there things you are doing which could be easily handed over to someone else? Can it be possible that you love your duties more leisurely? You may need to analyze your life you are trying to achieve and reorganize your life so that you are not trying to do everything at once.

Eat healthily

Healthy eating is amazingly related to stress levels. There is growing evidence that healthy food is essential for keeping a happy mood. Feeling of well-being can be ensured by that our diet is providing us the important nutrients essential for mental health. These nutrients include vitamins, minerals, and plenty of water.

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Exercise to release tension

Exercise is a good way to eliminate and reduce your stress level. Even going out for a simple walk and breathing some fresh air into your lungs can reduce your stress level and taking some light physical exercise, can help.

Take time out

Taking time out to relax with your friends and family can do a lot to reduce your stress level. Saying ‘I just can’t take the time off, or I have no time to relax, is no use if you are forced to take time off later through ill health. Striking and keeping a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.

Mindfulness and meditation

Mindfulness and meditation can reduce your stress level and also improves your sleeping quality. Research has shown that peace of mind and meditation can reduce the effects of stress, anxiety, and other related problems such as insomnia, poor concentration, and low moods, in some people.

Sleeping problems

Try to have a good sleep, going early to bed and early to rise makes a man healthy, wealthy, and wise. Give yourself ample time for proper sleep. It is important that you sleep well, otherwise, you would feel dizzy during the daytime. Deprived sleep also reduces your performance and the quality of your work is also disturbed.

Don’t be too hard on yourself

Sometimes we create too many expectations from ourselves. These expectations are actually out of our limits to achieve. Yes, competition is important in life but health is more important than achieving a thing. Competitions with your peers are a good thing but know your limitations. There is no shortcut in life.


Your health should be the utmost priority for you. Keeping healthy is necessary for achieving any goal in your life. A healthy life is the greatest blessing of all, so try to be calm and positive in your life. You should try to take it easy, life is a beautiful thing, enjoy it and give yourself time to relax. Sometimes having fun with your family and friends makes your mood happy.

© Provided by Harvard University