How to Get Better Sleep Even When You're Stressed

Stress is your body's natural response to challenging or demanding situations. While stress is a normal part of life — and can even be helpful in small doses — chronic stress that doesn't let up can seriously disrupt your sleep.

When you're under pressure, your body releases hormones like cortisol and adrenaline [1]. These hormones keep you awake and make it harder to wind down at night, even when you're tired.

Stress affects sleep in several ways. It can make you take longer to fall asleep, wake up more often during the night, and get less deep or restorative sleep your body needs. This creates a cycle where poor sleep makes it harder to cope with stress the next day.

Tips for better sleep when you're stressed

If stress is keeping you awake, below are simple tips that can help improve your sleep and manage stress that keeps you awake.

1. Make your bedroom sleep-friendly

Your sleep environment has a big impact on how well you rest. Small changes can make a big difference, especially when you're dealing with stress.

Keep your room dark. Light tells your brain to stay awake. Use blackout curtains, blinds, or an eye mask to block out streetlights and early morning sun.

Reduce noise. Even small sounds can disrupt your sleep. Try earplugs, a white/pink noise machine, or a fan to create a consistent background sound.

Control the temperature. Most people sleep best when their bedroom is between 60°F and 67°F. A cooler room helps your body temperature drop naturally, which signals that it's time to sleep.

Clear the clutter. A messy bedroom can make your mind feel unsettled. Keep your sleeping area clean and organized, especially the space around your bed.

Use your bed only for sleep. Working, watching TV, or scrolling on your phone keeps you awake at night.

2. Create a wind-down routine

A consistent bedtime routine helps signal to your body that it's time to sleep. This becomes especially important when stress is making it harder to relax.

Start winding down 1 to 2 hours before bedtime. Stop doing work, paying bills, or other mentally demanding tasks. Your brain needs time to shift out of problem-solving or work mode.

Dim the lights. Bright light suppresses melatonin, the hormone that makes you feel sleepy. Use warm, dim lighting in the evening.

Try relaxing activities. Take a warm bath or shower, read a book, do gentle stretches, or listen to calming music. Find what works for you and stick with it.

Go to bed and wake up at the same time every day. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

3. Watch your evening habits

What you eat, drink, and do in the hours before bed can affect your overall sleep at night.

Limit caffeine after 2 PM. Caffeine can stay in your system for 6 to 8 hours [2]. If you're sensitive to caffeine, you might need to stop even earlier.

Be careful with alcohol. While alcohol might make you feel drowsy initially, it often causes you to wake up in the middle of the night and reduces the quality of your sleep [3].

Avoid large meals close to bedtime. Heavy or spicy foods can cause indigestion that keeps you awake. If you're hungry before bed, have a light snack instead.

Put away screens at least an hour before bed. The blue light from phones, tablets, and TVs can interfere with melatonin production.

Also Read: Best Foods for Sleep: What to Eat and Avoid Before Bed

4. Use relaxation techniques

When stress has your mind and body wound up, relaxation techniques can help you transition into sleep mode.

Try deep breathing. Breathe in slowly through your nose for 4 counts, hold for 4 counts, then exhale through your mouth for 4 counts. This activates your body's relaxation response.

Practice progressive muscle relaxation. Starting with your toes, tense each muscle group for 5 seconds, then release. Work your way up to your head. This helps you notice and release physical tension.

Use guided meditation or mindfulness apps. These can help quiet racing thoughts and focus your attention on the present moment rather than tomorrow's worries.

5. Stay physically active

Regular exercise is one of the most effective ways to manage stress and improve sleep. You don't need intense workouts — even light activity helps.

Aim for at least 30 minutes of movement most days. Walking, swimming, yoga, or dancing all count. Find something you enjoy so you're more likely to stick with it.

Time your workouts right. Vigorous exercise within 3 to 4 hours of bedtime can be stimulating and make it harder to fall asleep.

Take advantage of outdoor exercise when possible. Natural light exposure during the day helps regulate your sleep-wake cycle.

Also Read: The Role of Sleep in Weight Management and Fitness

6. Manage your worries

Intrusive thoughts are a common reason stress interferes with sleep. Having a plan for your worries can help keep them from taking over your bedtime.

Set aside worry time earlier in the day. Spend 15 to 20 minutes writing down what's bothering you and what you might do about it. When worries pop up at bedtime, remind yourself you've already dealt with them.

Keep a notepad by your bed. If you remember something important as you're falling asleep, write it down so you don't have to keep thinking about it.

Practice acceptance for things you can't control. Focus your energy on what you can actually influence rather than worrying about everything that might go wrong.

Also Read: What Is Sleep Anxiety? Signs, Causes, and Natural Ways to Find Relief

7. Know when you can't fall asleep

If you've been lying in bed awake for more than 20 minutes, get up and do something quiet and relaxing in dim light until you feel sleepy again. Staying in bed while you're frustrated can make your bedroom feel like a stressful place.

Read a book, listen to soft music, or do gentle stretches. Avoid anything stimulating, like checking your phone or turning on bright lights.

8. Get morning sunlight

Exposure to natural light in the morning helps regulate both your sleep and mood [4]. Sunlight tells your brain to stop producing melatonin and helps set your internal clock for the day.

Try to get 10 to 15 minutes of sunlight within an hour of waking up. You can sit by a window, step outside, or take a short walk. This is especially good if stress is affecting your mood along with your sleep.

9. Identify your stress triggers

Knowing what specifically stresses you out can help you prepare for or avoid these situations when possible.

Common stress triggers include:

• Work deadlines 

• Financial pressures like bills or unexpected expenses

• Family conflicts or relationship problems

• Health concerns about yourself or loved ones

• Major life changes like moving or starting a new job

Keep track of what situations make you feel most stressed. Once you know your triggers, you can plan how to handle them or find ways to reduce their impact on your sleep.

Also Read: Sleep Divorce: What It Is and 5 Alternatives to Try First

10. Spend time with pets

Interacting with pets can significantly reduce stress levels. One study shows that petting a dog or a cat can lower cortisol levels and decrease blood pressure [5]. Pet interaction also releases oxytocin, a hormone that promotes feelings of calm and connection.

If you have a pet, spend some quiet time with them in the evening as part of your wind-down routine. If you don't have a pet, consider visiting friends who do or volunteering at a local animal shelter.

11. Take breaks from social media

Social media can increase stress, especially when consumed close to bedtime. Constant news updates, comparison with others, and overstimulation from endless scrolling can keep your mind active when you should be winding down.

One study found that excessive social media use was significantly associated with poor sleep quality and increased depression in adolescents [6].

Consider setting specific times to check social media and avoid it completely in the hour before bed. This gives your mind time to relax and can reduce the anxiety that often comes from staying constantly connected.

What makes stress worse at bedtime?

Stress often feels more intense at night, even if your day went relatively well. There are several reasons why this happens.

By evening, your brain has been processing information all day, making it harder to handle additional stress. Your mind finally has quiet time to focus on worries that you pushed aside during busy daytime hours.

Your body's cortisol levels naturally drop in the evening to prepare for sleep. But when you're stressed, cortisol can stay elevated, keeping you alert when you should be winding down. This disrupts your body's transition into sleep mode.

How ongoing stress affects your sleep over time

Short-term stress might cause a few restless nights. But chronic stress can create lasting changes to your sleep habits that become harder to reverse.

When stress disrupts your sleep for weeks or months, you accumulate sleep debt. This means your body doesn't get enough restorative, deep sleep, and REM sleep over time. Sleep debt can't be fully "paid back" with one good night of rest.

Long-term sleep problems from stress can lead to:

• Weakened immune system, making you more likely to get sick

• Weight gain 

• Higher blood pressure and increased risk of heart problems

• Increased risk of diabetes or high blood sugar

• Memory and concentration difficulties that persist during the day

• Cognitive decline and increased risk of dementia or Alzheimer's disease

• Increased anxiety and depression

The longer stress continues to disrupt your sleep, the more your body adapts to poor sleep as "normal." This makes it harder to restore healthy sleep patterns even after the stress is resolved.

Also Read: Why Sleep Deprivation Can Lead to Serious Health Issues

Is stress keeping you awake, or is it something else?

Sometimes what feels like stress-related sleep problems might actually be a different sleep disorder or health condition.

Signs that stress is likely the main cause:

• Sleep problems started during or after a stressful period

• You can fall asleep when you're not worried about something specific

• Your mind races with thoughts about simple concerns when you're trying to sleep

• Sleep improves on weekends or during less stressful times

Signs it might be something else:

• You snore loudly or stop breathing during sleep (possible sleep apnea)

• Your legs feel restless or uncomfortable when lying down

• You fall asleep fine, but wake up frequently for no clear reason

• Sleep problems such as insomnia persist even when stress levels are low

• You feel tired during the day despite getting enough hours of sleep

If you're not sure what's causing your sleep problems, keeping a sleep diary for a week or two can help. Note your stress levels, bedtime routine, and how you feel in the morning. This information can help you and your healthcare provider figure out the best approach.

A quick reminder from Sip2Sleep

If you've tried these methods for a few weeks and stress is still seriously disrupting your sleep, consider talking to a healthcare professional. Chronic sleep problems can affect your physical and mental health, and there are effective treatments available.

You might also try Sip2Sleep®, which contains Montmorency tart cherry extract and Rafuma leaf. Tart cherry is a natural source of melatonin, while the Rafuma leaf has anti-inflammatory properties and helps calm the mind. These natural ingredients can work alongside the sleep habits mentioned above.

You should reach out for professional help if stress is affecting other areas of your life, like your work performance, relationships, or overall well-being. Sometimes talking to a therapist can help you develop better ways to cope with stress.

Reference:

1. Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018 Dec;27(6):e12710. doi: 10.1111/jsr.12710. Epub 2018 May 24. PMID: 29797753; PMCID: PMC7045300.

2. Gardiner, C., Weakley, J. J. S., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 69, 101764. https://doi.org/10.1016/j.smrv.2023.101764

3. Viola Helaakoski, Jaakko Kaprio, Christer Hublin, Hanna M Ollila, Antti Latvala, Alcohol use and poor sleep quality: a longitudinal twin study across 36 years, SLEEP Advances, Volume 3, Issue 1, 2022, zpac023, https://doi.org/10.1093/sleepadvances/zpac023

4. The impact of daytime light exposures on sleep and mood in office workers
   Figueiro, Mariana G. et al.
   Sleep Health: Journal of the National Sleep Foundation, Volume 3, Issue 3, 204 - 215

5. Beetz A, Uvnäs-Moberg K, Julius H, Kotrschal K. Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin. Front Psychol. 2012 Jul 9;3:234. doi: 10.3389/fpsyg.2012.00234. PMID: 22866043; PMCID: PMC3408111.

6. Pirdehghan A, Khezmeh E, Panahi S. Social Media Use and Sleep Disturbance among Adolescents: A Cross-Sectional Study. Iran J Psychiatry. 2021 Apr;16(2):137-145. doi: 10.18502/ijps.v16i2.5814. PMID: 34221039; PMCID: PMC8233562.