How to Get Better Sleep When You Are Stressed or Anxious

Summary
Introduction
Understanding the Link Between Stress, Anxiety and Sleep
Signs That Stress and Anxiety are Ruining Your Sleep
How Poor Sleep Worsens Stress and Anxiety
Creating a Stress-Free Sleep Environment
Establishing a Consistent Sleep Routine
Relaxation Techniques to Ease Stress Before Bed
The Role of Physical Activity in Reducing Stress for Better Sleep
Mindful Eating and Drinking Habits for Better Sleep
Managing Technology Use Before Bedtime
Journaling and Expressive Writing to Clear Your Mind
The Power of Aromatherapy and Herbal Remedies
FAQs

Introduction

Ever found yourself tossing and turning in bed, your mind racing with worries, and sleep feeling like an impossible dream? Stress and anxiety are notorious sleep thieves. Without proper rest, our bodies and minds struggle, making everything seem even more overwhelming. The good news? You can take control of your sleep, even during stressful times. Let’s dive into practical, science-backed strategies to help you sleep better when stress and anxiety are keeping you up at night.

Understanding the Link Between Stress, Anxiety, and Sleep

The Science Behind Stress and Sleep Deprivation

When you're stressed, your body releases cortisol, the hormone that keeps you alert. While this is great for handling short-term challenges, prolonged stress can leave your cortisol levels high, making it harder to relax and fall asleep.

How Anxiety Disrupts Sleep Patterns

Anxiety often leads to racing thoughts, increased heart rate, and muscle tension—all of which make it difficult to wind down at night. The more you worry about not sleeping, the harder it becomes to actually sleep.

Signs That Stress and Anxiety Are Ruining Your Sleep

• Difficulty falling asleep
• Waking up multiple times throughout the night
• Having vivid nightmares
• Waking up too early and being unable to fall back asleep

How Poor Sleep Worsens Stress and Anxiety

Sleep deprivation makes you more emotionally reactive, less focused, and more prone to negative thoughts. This creates a cycle where stress makes it hard to sleep, and lack of sleep increases stress. Breaking this cycle is crucial.

Creating a Stress-Free Sleep Environment

Your bedroom should be a sanctuary for rest. Here’s how to make it one:

• Lower the lights to darken your bedroom. Super bright lights can influence your body into thinking it’s not time to go to sleep yet, so lower your lights when it’s time to unwind at the end of the night. Use blackout curtains to block out any outside light that may disrupt you during your slumber.
• Turn down the temperature. There’s a reason why the phrase “the cool side of the pillow” means a good thing. Warm temperatures can disrupt your circadian rhythm, making it harder to fall and stay asleep. Check out The Importance of Sleeping Cool > 
• Make your bed more comfortable! Your body is going to have a hard time getting comfy if your mattress isn’t great.  Save some money and invest in a mattress topper rather than an entirely new mattress.
• Upgrade your bedding. Nice sheets and a quality comforter can go a long way to helping your body relax when you climb into bed. 
• Use a noise machine or a fan to create white noise. White noise can help drown out thoughts and disturbances throughout the night. 

Establishing a Consistent Sleep Routine

Your body thrives on routine. Try these steps:

• Go to bed and wake up at the same time every day. Creating this consistent routine helps your body and mind follow it’s natural circadian rhythm. 
• Power naps only! Avoid naps longer than 30 minutes. Ever taken a 3 hour nap and woke up not knowing what day, time or where you were? Studies have shown that naps 15-30 minutes are the perfect amount of time to let your body relax and rejuvenate but not disrupt your circadian rhythm when it’s time to go to bed at night.
• Create a wind-down routine with calming activities 2-3 hours before bed. Avoid scrolling your phone, watching tv or reading news, and try activities like reading, journaling or stretching. Blue light from devices will make it harder to fall asleep, and reading stressful topics will cause your mind to race instead of relax. Pick up a good book and wind-down.

Relaxation Techniques to Ease Stress Before Bed

• Deep breathing: Inhale deeply for four seconds, hold, then exhale slowly.
• Progressive muscle relaxation: Tense each muscle group, then relax.
• Mindfulness meditation: Focus on the present moment without judgment.
  Check out our blog post: 5 Meditation Techniques to Relax Before Sleep

The Role of Physical Activity in Reducing Stress for Better Sleep

• Exercising daily reduces stress. Exercise is an effective way to reduce stress because it triggers the release of endorphins—natural chemicals in the brain that improve mood and promote relaxation.
• Exercising daily naturally makes you sleep better. Regular physical activity helps regulate sleep patterns by increasing the amount of deep, restorative sleep, making it easier to fall asleep and stay asleep through the night.
• Avoid intense exercise before bedtime. To avoid disrupting sleep, it's generally recommended to finish vigorous exercise at least 2–3 hours before bedtime. Intense workouts close to bedtime can raise your heart rate, body temperature, and adrenaline levels, making it harder to fall asleep. 
• Meditative movement before bedtime is okay. Light exercise like stretching or yoga can be relaxing and beneficial leading up to your bedtime.

Mindful Eating and Drinking Habits for Better Sleep

• Avoid caffeine after 2 PM.
• Eat magnesium-rich foods like almonds and bananas.
  Check out our blog post: Healthy Bedtime Snacks to Help You Sleep
• Skip heavy meals close to bedtime.

Managing Technology Use Before Bedtime

• Reduce blue light exposure from screens an hour before bed.
• Use night mode or blue light filters.
• Swap screen time for a book or calming music.

Journaling and Expressive Writing to Clear Your Mind

Are you someone who as soon as you lay your head down at night, every single thing that’s been weighing on you or ever bothered you decides to run through your brain?It happens to a lot of us. Writing down your thoughts before bed can help release that mental clutter and shift your focus from anxiety to gratitude. Here are some suggestions for effective journaling tips to help relieve stress before bed:

• Brain Dump: If racing thoughts keep you awake, jot them all down to clear your mind.
• Focus on Gratitude: Write down three things you’re grateful for. This can shift your mindset to positivity before sleep.
• Use Prompts: If you’re unsure where to start, try prompts like “What were the best moments of today?” Or “What thoughts are occupying my mind right now?”
• Keep It Short and Simple: It doesn’t have to be lengthy - just a few sentences or bullet points can be effective. 

The Power of Aromatherapy and Herbal Remedies

• Lavender: Its soothing aroma can help reduce anxiety, decrease heart rate, and lower blood pressure, making it easier to relax before bed.
• Chamomile tea: Chamomile tea contains the antioxidant apigenin, which binds to brain receptors that reduce anxiety and promote relaxation, making it easier to fall asleep. Drinking it before bed can help improve sleep quality and reduce insomnia.
• Valerian root: Valerian root is believed to improve sleep by increasing levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces anxiety. Its mild sedative effects can help decrease the time it takes to fall asleep and improve overall sleep quality.

Check out our blog post: 6 Steps to a Healthier, More Productive Lifestyle

FAQs

1. How many hours of sleep do I need if I’m stressed?
Aim for at least 7-9 hours, as sleep helps reduce stress and restore balance.

2. Can meditation really help me sleep better?
Yes! Meditation calms the nervous system, making it easier to relax and fall asleep.

3. What is the best sleeping position for anxiety?
Sleeping on your side, especially the left side, may help reduce stress on the heart and promote relaxation.

4. Are naps good or bad for stress-induced insomnia?
Short naps (20-30 minutes) can help, but long naps may disrupt nighttime sleep.

5. How long does it take to fix sleep problems caused by stress?
It varies, but consistent sleep hygiene practices can show improvements within a few weeks.