Incorporating a few key habits into your daily routine can help to fight back against stress-induced insomnia. Read on for a deep dive into this specific type of insomnia and what you can do to get the rest that you need.

About Stress-Induced Insomnia

 It is not unusual to feel as if sleep routines are out of whack this time of year. The natural change of the seasons and the return to normal life after the summer often triggers insomnia. While there are often external factors at play, sometimes the culprit is pure stress.

“Stress often plays a big role in insomnia,” says Angela Holliday-Bell, MD, board-certified physician and certified sleep specialist. Holliday-Bell explains that “When we’re stressed, our bodies activate the fight-or-flight response, increasing alertness and releasing stress hormones like cortisol and adrenaline. While this response is helpful when we’re facing a threat, it can interfere with sleep, especially when it stays activated.”

It is hard to turn off the mind and relax if stress is keeping the brain on high alert. In addition to making it difficult to fall asleep, stress-induced insomnia can also present as frequent nighttime awakenings. Holliday-Bell notes that “Over time, people can even begin to associate bedtime with stress and frustration, creating a cycle where worrying about sleep becomes another reason they can’t sleep.”

Sleep experts explain that some people naturally have a higher level of sleep reactivity, a term used to describe when sleep quality is more sensitive to the impacts of stress. Holliday-Bell said that “Genetics, a history of insomnia, anxiety, and certain personality traits (like excessive worrying) can all increase someone’s vulnerability. One of the easiest ways to recognize whether you’re at risk is to pay attention to how your sleep responds to stressful situations. If even relatively minor stressors consistently cause you to have trouble falling asleep or staying asleep, you may have higher sleep reactivity.”

Sleep issues can persist even after the external stressor has resolved. This is an indication that you have fallen into a pattern that encourages insomnia, regardless of what is going on in your life.

Tips for Reducing Stress-Induced Insomnia

While you cannot eliminate all of life's stressors, there are habits that you can implement to support healthy sleeping habits. The first step is to create a consistent sleep routine. Going to bed and waking up about the same time every day sends consistent signals to the body's internal clock. According to Holliday-Bell, "Resisting the urge to spend extra hours in bed trying to make up for lost sleep is key [to] building a routine."

Preparing the mind and body before bed will help to support a regular bedtime. Experts recommend spending at least 20 minutes before bed engaging in a relaxing activity. This could be reading a book, listening to soft music, or enjoying a soothing mug of decaffeinated tea. Practicing deep breathing and muscle relaxation techniques will go a long way in preventing stress from building up.

You also cannot expect to fall asleep easily if your sleeping environment is not calming. Creating a comfortable space to sleep will minimize disruptions. An ideal sleeping environment includes a comfortable mattress and bedding that is free of noise and light distractions. Most people also report sleeping better in cool spaces.

While you are winding down for the day, consider writing down everything that may be causing stress. It is easy for the brain to start to race and become hyperfocused on stressors in the middle of the night. Taking the time to write down these worries and what you can do to address them in the morning will help to quiet down these intrusive thoughts.

What you do during the middle of the day also impacts sleep quality. A healthy circadian rhythm starts with exposure to natural sunlight in the morning. These benefits to the body's natural rhythm are amplified with a regular exercise routine. According to Holliday-Bell, “I always recommend getting natural sunlight in the morning because it helps regulate our internal clock, while regular physical activity can reduce stress and improve sleep quality."

It may go without saying, but it is imperative to avoid recognized sleep disruptors in the hours before bed. This includes limiting caffeine intake in the latter part of the day. Alcohol consumption has also been shown to interfere with healthy sleep patterns.

Lastly, give yourself grace when you are dealing with this specific type of stress-induced insomnia. Rather than lying in bed feeling discouraged because you cannot drift off to sleep, consider getting out of bed and redirecting your mind with a quiet activity. This redirection will prevent the mind from connecting the bed with feelings of frustration.

“It’s also important to recognize that certain medications, chronic pain, hormonal changes, and underlying sleep disorders can contribute to insomnia,” says Holliday-Bell. She goes on to advise that “If someone continues to struggle with sleep despite making changes to their habits and sleep environment, I recommend speaking with a healthcare professional to identify the underlying cause.”

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