How To Deal With Stress Insomnia: Tips To Help You Fall Asleep

Stress-induced insomnia can cause a sense of exhaustion and a lack of productivity. This condition can affect mood, energy levels, and interactions with others. If you’re experiencing stress and insomnia due to work, school, or other causes, you may wonder if and how you’ll ever get a good night’s sleep. 

Strategies to improve insomnia may include trying relaxation techniques, getting enough exercise, and creating a comfortable sleeping environment. However, what works for one person may work differently for another. For severe cases, you might consider seeking professional help. 

Does stress lead to insomnia?

Common symptoms of insomnia may include:

• Difficulty falling asleep
• Trouble staying asleep 
• Waking up too early
• Waking up unrefreshed

According to the Anxiety and Depression Association of America, people with anxiety and depression, among other mental illnesses, often have trouble sleeping. Stress can incite a cycle of sleeplessness, leading to more anxiety, which can often worsen insomnia. Over time, stress and insomnia may cause a challenging loop that negatively affects overall mental health.

The effects of insomnia

Insomnia can have multifaceted effects on daily life. People with insomnia often report tiredness and irritability. They might have trouble concentrating or remembering pieces of information, which may cause them to be less productive at work and struggle to manage daily tasks.

Sleep disorders like insomnia can also affect relationships and overall public wellness. Lack of sleep may make someone less patient and more prone to mood swings. Friends and family might find it hard to interact with someone who is constantly tired or irritable.

Chronic insomnia can also affect physical health. This condition is linked to health problems like high blood pressure, heart disease, and a weakened immune system. Therefore, addressing stress and improving sleep quality may improve various aspects of one’s life. 

How to manage insomnia

There are different strategies you can try to manage stress-induced insomnia that don’t necessarily involve sleep medicine. You might try relaxation techniques, lifestyle changes, or therapy, among other options.

Practice mindfulness meditation

Mindfulness meditation involves focusing on the present moment and letting go of or observing distracting thoughts. This technique may calm the mind and prepare it for sleep. One way to practice mindfulness is to sit quietly and focus on breathing. Notice how the air moves in and out of your lungs. If your mind wanders, gently bring your focus back to your breath. Techniques like progressive muscle relaxation may also reduce stress and improve your ability to fall asleep.

Try cognitive-behavioral therapy for insomnia 

Cognitive-behavioral therapy for insomnia (CBT-I) is a structured program that may help you identify and change thoughts or behaviors that cause sleep problems. CBT-I includes several key steps, like limiting the time you spend in bed to improve sleep quality, having a consistent bedtime routine, and learning relaxation techniques to reduce stress. These strategies may help you develop better sleep patterns and lessen the effects of chronic insomnia. A therapist can guide you along the way and address any concerns you may have.

Write in a journal to process stressful thoughts

Journaling before bed may help clear your mind of stressful thoughts and distract you from common causes of insomnia, like using electronic devices before you sleep. Writing down your thoughts and emotions may give them a place to exist outside your mind. You might write about any topics on your mind, from daily events to more serious worries. Journaling may help you process these thoughts and reduce their effects on your ability to sleep, which can make falling asleep easier.

Listen to soothing music or nature sounds

Listening to calming music or nature sounds can create a relaxing bedtime environment. Soft music or sounds like rain or ocean waves may help slow your breathing and relax your body. Consider using a sleep playlist or an app with relaxing sounds. The gentle rhythms and consistent patterns of these sounds can make it easier to drift asleep and stay there throughout the night.

Try gentle stretching before bed

Gentle stretching before bed can relax your muscles and prepare your body for sleep. Stretching can reduce tension and promote relaxation, which may help you fall asleep faster. Examples of gentle stretches include neck rolls, shoulder shrugs, and hamstring stretches. Doing these stretches in a quiet and dimly lit room may improve their relaxing effects. The more consistent your routine before bed, the better the sleep you may experience over time.

Limit alcohol, nicotine, and other stimulants

Alcohol, nicotine, and other stimulants can interrupt sleep patterns and make it harder to fall asleep. Alcohol might make you sleepy initially, but it can lead to poor sleep quality later in the night. Nicotine and caffeine are stimulants that keep you awake. To improve sleep hygiene, limit the intake of these substances, especially in the hours leading up to bedtime. Replacing these substances with relaxing activities may improve overall sleep quality.

Use guided imagery or visualization techniques

Guided imagery and visualization techniques involve imagining a peaceful and restful place. These techniques can shift your focus from stress to calming imagery, making relaxing and falling asleep easier. Visualize a place where you feel safe and relaxed, such as a beach or a quiet forest. Using detailed and vivid images can positively engage your mind and help you achieve a state of relaxation conducive to sleep.

Limit exposure to stressful news or media before bed

Watching or reading stressful news or media before bed can increase anxiety and make it harder to practice good sleep hygiene. Exposure to distressing content may keep your mind active when you want to be winding down. Consider setting a media curfew an hour or two before bedtime. Relaxing activities like reading a book, meditating, or listening to calming music instead of watching the news may create a more sleep-friendly environment.

Navigate the adverse mental health impacts of insomnia with professional help

Talk to a licensed therapist

Consider talking to a therapist or counselor

Talking to a therapist or counselor may help you identify underlying problems and anxiety contributing to insomnia. Therapy can provide a platform to express emotions and work through challenges that may affect sleep. Through regular therapy sessions, a therapist can teach strategies and techniques to cope with stress and ultimately improve sleep patterns. Some people may find relief for stress-induced insomnia through online therapy platforms like BetterHelp, which may offer a convenient way to address stress and its impact on sleep. 

By matching you with a therapist who understands your needs, online platforms can help you receive tailored support that may improve your sleep patterns and guide you in managing stress more effectively. In addition, you can choose between phone, video, or live chat sessions. A study published by BMC Psychiatry found that online therapy can effectively reduce symptoms of insomnia for some people, especially those with anxiety.