How To Get A Good Night's Sleep When Stressed

Many people experience an inability to sleep due to stress. Poor sleeping patterns may be related to factors, including behaviors meant to reduce stress, or they may simply be a symptom of excess stress itself. In any case, there are evidence-based strategies to improve your sleep quality. These methods may include lifestyle changes or practices designed to fight stress and improve sleep. 

Below, we’ll explore some science-backed ways to reduce stress, improve the quality of your sleep, and fall asleep faster. You’ll also find resources for individuals who would like to explore mental health care to help them address sleep-related concerns. 

Why good sleep matters

A good night’s sleep can allow your brain to process emotions, consolidate memories, and restore cognitive functions, which can contribute to better mood control, decreased stress, and improved mental well-being. Chronic sleep deprivation, on the other hand, is linked to increased risks of anxiety disorders, depression, and cognitive impairment. It also makes us less happy overall.

Good sleep is also crucial for physical health, immune function, hormone control, and cardiovascular health. Chronic sleep deprivation has been linked to increased risks of obesity, diabetes, heart disease, and other chronic conditions.

Lifestyle changes

Stress can be managed through a multitude of healthy coping mechanisms. However, if stress is managed poorly, it can lead to many different health problems that may affect an individual’s sleep. These unhealthy practices can include unhealthy eating; the use of alcohol, nicotine, or other substances; and a sedentary lifestyle. All these behaviors may exacerbate an individual’s sleep problems.

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.

However, it can be possible for an individual to change these behaviors through lifestyle changes, which may lead to better sleep. Lifestyle changes may provide a quick fix to sleeping disorders or stress. Still, they may lead to long-term success, which is why they are often lauded by professionals as effective methods in fighting and preventing disordered sleeping.

Maintain a healthy relationship with food

When experiencing extreme emotions, some people tend to overeat or eat unhealthy foods as a coping mechanism. Both habits may induce or exacerbate problems with falling or staying asleep. In turn, a lack of sleep can be linked to the disruption of the production of ghrelin and leptin, two hormones that control hunger.

When an individual is sleep-deprived, ghrelin (which stimulates appetite) usually spikes, while leptin (which decreases appetite) typically falls. This can lead to overeating and cravings for carbohydrates, sugar, and salt. This may create a vicious cycle in which lack of sleep leads to overeating and overeating leads to lack of sleep.

Carbohydrates are often important in terms of sleep regularization, which is why they can be one of the main cravings that sleep-deprived individuals experience. By including a healthy amount of carbohydrates in your diet, you may find that you can control your sleep. Other foods that are thought to promote sleep include milk products, fish, fruit, and vegetables.

Reserving eating to certain time periods may also help prevent sleeplessness. For example, it may help to reserve eating to two to three hours before bedtime. Those who eat too close to bedtime may experience digestive problems or heartburn, which may impede quality sleep.

Avoid alcohol and nicotine

When attempting to manage stress, some people turn to alcohol and nicotine. While both alcohol and nicotine might stave off stress at the moment, they can cause short-term and long-term health problems. Alcohol and nicotine may also hinder or disrupt sleep patterns.

Nicotine is a common stimulant that may become addictive and disrupt the onset or continuation of sleep. If you do use nicotine, it may help to restrict it to earlier hours so the stimulants within nicotine do not disrupt the onset of sleep. 

While alcohol has historically been used as a sedative, it may not be effective for long-term use. If alcohol is ingested in large amounts, sleeping under the influence of alcohol can lead to sleep disruption later in the night. Smaller doses, such as two to three drinks, may aid sleep for a couple of days, but after continued use, the .

Those who are experiencing stress might consider limiting or avoiding alcohol and nicotine as coping mechanisms. Short-term effects may lead an individual to believe that these work as stress reducers, but they can greatly disrupt sleep patterns and contribute to a plethora of other health issues. 

Stay active

Those living with severe stress may be less likely to feel motivated at times. Many people report that they cope with stress by watching television, using the internet, or playing video games. This can result in a sedentary lifestyle that may affect an individual’s sleep patterns. To get a good night's sleep, research suggests that engaging in some form of exercise may prove helpful.

Supplements and medications

At times, lifestyle changes may prove too difficult for individuals experiencing stress to take on, or they may feel discouraged if they don’t experience the benefits immediately. In some cases, individuals may wait weeks before seeing success with these methods. While lifestyle changes usually have the most positive long-term effects on sleep disorders, those living with stress-induced insomnia may need more short-term options to use while waiting for their lifestyle changes to begin taking effect. There are many natural supplements, as well as over-the-counter medications, that may help individuals get a good night’s sleep.

Melatonin

Melatonin tends to be one of the most popular sleep supplements. Melatonin is a hormone that usually tells the body when to wake and when to sleep. If an individual is experiencing stress, chemicals released by the brain can inhibit melatonin, thus reducing the urge to sleep. Melatonin supplements may increase the level of melatonin in the body and thus improve sleep cycles. Contrary to popular belief, melatonin is not a sedative, so it may be best to take it a few hours before going to bed to get the best results.

CBD oil

A supplement made from a compound in marijuana and hemp plants, cannabidiol may promote relaxation and help people fall asleep. It typically does not come with the “high” of marijuana, but it may reduce anxiety and stress, promoting easy and healthy sleep. Before taking cannabidiol, it’s recommended that you speak with a physician. 

Valerian root

Another natural supplement that may induce sleepiness is valerian root. This plant has long been used as an herbal remedy to combat sleeplessness, and it may prove helpful to those living with stress and insomnia. It may not be as effective as melatonin at controlling sleep cycles. However, it may still be a valid option for those experiencing sleeplessness who wish to try a natural, plant-based remedy. If you’re taking other medications, it’s recommended that you speak with a physician before taking valerian root, as it may interact with other medications and alcohol. 

Diphenhydramine

Found in Benadryl, Aleve PM, and other over-the-counter medications, diphenhydramine is mainly used as an antihistamine to combat allergic reactions. However, it can also be used as a sedative and can cause drowsiness. Those who really need a good night of sleep sometimes take these medications in order to get to sleep very quickly, but they may produce varied and uncomfortable side effects. These can include headaches and daytime drowsiness. 

It is generally not safe to take diphenhydramine every night. It may be best to take it when a specific situation or circumstance is causing you not to sleep well. For example, if you are experiencing seasonal allergies and they are preventing you from falling asleep, taking an allergy medication that contains diphenhydramine may be helpful. Similarly, if you have a stress-induced headache, you might consider taking the recommended dose of a nighttime pain reliever. However, it’s recommended that you talk to a physician about other solutions instead of using diphenhydramine as a long-term sleep solution. It can have many negative side effects when used on a long-term basis, including dependence.

Hypnotics

If an individual is living with chronic stress and insomnia and cannot find relief with any other options on this list, it may be possible to be prescribed sedative-hypnotics to treat sleeplessness. However, they can have increased side effects (which may be more severe than those of over-the-counter medications) and can lead to daytime symptoms as well. 

Those who think that they might benefit from prescription medication might discuss past symptoms and treatments with a medical professional to ensure that hypnotic sleep aids are a safe option for them. A doctor may prescribe these medications, but usually, they are only used in severe cases. It’s recommended that you not start or stop a medication without the guidance of a licensed medical professional.

Online therapy may help you overcome stress-induced insomnia

When you’re not sleeping well due to stress, it may help to work with a licensed mental health professional. If traditional therapy is difficult to fit into your schedule, you might consider trying online therapy, which numerous peer-reviewed studies have shown to be just as effective as in-person therapy. 

With online therapy, there may be sessions available at times that may not be offered at a traditional therapist’s office. Also, you may be able to connect with a therapist who specifically works with people who are living with extreme stress and difficulty sleeping.