What To Do When Stress Causes Sleepless Nights

Chronic stress or anxiety can lead to sleepless nights and various sleep disturbances. Stress activates the body’s fight-or-flight response, a physical reaction that triggers the central nervous system (CNS) to prepare for a perceived threat.

However, this heightened state of alertness can persist long after the stressor has passed, making it difficult to fall asleep and stay asleep.

Read Also: 4 Things To Do After A Sleepless Night

To help reduce stress before bedtime, consider the following relaxation techniques:

Gentle Breathing

Gentle, calming breathing techniques can help alleviate the stress response that interferes with sleep. Slow, deep breathing promotes relaxation and prepares your body for restful sleep. Research suggests that these techniques can be especially helpful in managing insomnia.

Gentle breathing typically involves a slower rate of breathing, around four to 10 breaths per minute, which is slower than the average respiratory rate of 10 to 20 breaths per minute.

Try this deep breathing technique:

1. Begin by breathing normally, paying close attention to each breath.
2. Gradually deepen your breathing, making both your inhalations and exhalations slower and longer.
3. Focus on breathing from your diaphragm, allowing your abdomen to rise and fall.
4. Place your hands on your chest, then your ribs, and finally on your abdomen to feel your breath moving through your body.
5. Maintain full attention on each breath as you breathe slowly and deeply.
6. As you exhale, imagine releasing your tension and stress with each breath.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) involves tensing and relaxing muscle groups in a specific order. The combination of deep breathing and muscle relaxation can help calm both your body and mind. Here’s how to practice it:

1. Find a comfortable place to lie down and relax.
2. Start at your feet. Inhale and tense the muscles in your feet, holding the tension for 4 to 10 seconds.
3. As you exhale, release the tension and relax for 10 to 20 seconds.
4. Move up your body, working through each muscle group one at a time—either from feet to head or head to feet.
5. Continue tensing and relaxing muscle groups until you reach your head.
6. To finish, count backward from five to one to return to full alertness.

Maintain a Regular Sleep Schedule

Establishing a consistent sleep routine can significantly improve sleep quality. Disruptions such as shift work or jet lag can interfere with your body’s natural circadian rhythm, making it harder to fall asleep. Here are some strategies to help you maintain a healthy sleep schedule:

1. Go to bed and wake up at the same time each day, even on weekends, to support your circadian rhythm.
2. Set reminders to help you stick to your sleep schedule.
3. Develop a calming bedtime routine that signals to your body it’s time to wind down—such as reading, taking a warm bath, or listening to soothing music.
4. Avoid activities that raise your heart rate during the two hours before bed.
5. Set an electronic curfew, turning off phones, laptops, and TVs at least one to two hours before bed. This reduces exposure to blue light, which can interfere with melatonin production, the hormone responsible for regulating sleep.
6. If you read before bed, choose printed materials rather than digital screens to avoid blue light exposure.
7. Avoid naps in the afternoon, as they can disrupt your ability to fall asleep at night and maintain a regular sleep pattern.