Stress is a leading cause of insomnia, a common sleep disorder affecting as many as two-thirds of adults.
When you have insomnia, you have chronic problems with sleeping, such as struggling to fall and stay asleep and sleepless nights.
Stress and insomnia are inherently linked, with worrying thoughts and elevated stress levels known to disrupt the sleep hormone melatonin.
While there is no fast cure for insomnia, dealing with stress that keeps you awake could help you fall asleep and sleep for longer.
This article provides advice on doing just that with six steps.
Let’s jump in!
- Recognise stressful thoughts and deal with them
The first step in dealing with stress-induced insomnia is recognising the sources of your stress and beginning to problem-solve these issues. Notice if you contemplate these issues, especially at night.
Begin to problem-solve and tackle these stressors head-on. For instance, if you have financial stress, look for budgeting tools and budgeting classes, consult with experts about investments or debt relief, or even set up an appointment with a financial advisor.
Keeping perspective by thinking about the good things in your life is also helpful.
- Manage your thinking
Stress-related insomnia can be caused by ruminating on stressful issues. When you’re already exhausted, it can be hard not to roll them around in your head.
You can regain control of your thought patterns by intentionally noticing when your stressed thoughts are happening. Pay attention to the stories your mind tells; if it is not helpful, you can counter them. Replace negative stories with more helpful ones.
- Exercise and move more
It may seem counterintuitive to exercise when you’re already exhausted, but physical activity can be more effective in reducing stress and helping you sleep better than sleeping more. Our article on sleep and exercise covers this in more detail.
Find an activity that you enjoy doing that is low impact, so it doesn’t make you overly tired. These activities include walking, light jogging, yoga, Pilates, and stretching.
- Keep yourself accountable
Set yourself a bedtime and keep the same bedtime throughout the week. Even when you think you don’t need it, getting seven to nine hours of sleep can help you better manage your stress and give you the energy to act on the issues causing stress.
The key to success with this is consistency; you must keep the exact sleep-wake times every day, so your body learns when you should be sleeping.
Our guide to creating a sleep schedule will help you out.
- Behavioural interventions
While searching for and recognising stressors can help, behavioural interventions can effectively deal with stress-related insomnia.
Develop a calming bedtime routine, like taking a warm bath, reading a book, listening to soothing music, or writing down your worries in a journal.
Pictured: Person writing down worries in a journal just before sleep. This has been proven to help sleep disorders caused by worries and stress.
Engage in mindfulness activities right before bed, such as deep breathing and progressive muscle relaxation.
Using relaxation techniques before you go to sleep helps you handle stress better and can induce more relaxed states during sleep.
- Get professional help
If you try the methods listed above and still can’t seem to improve your insomnia, it could be a sign that your insomnia is caused by deeper, underlying issues that need to be managed by a professional, such as a sleep expert.