Stress can make it harder to fall asleep, stay asleep or feel rested. A predictable rhythm and fewer stimuli can help, but persistent insomnia requires more than individual tips.
The interaction between stress and sleep
Worrying and a heightened state of alertness can make it harder to fall asleep. A poor night can then affect your resilience and concentration during the day. That does not mean every poor night is a problem, but a pattern deserves attention.
Make the day supportive
Daylight, movement during the day and a reasonably consistent wake-up time help give direction to your sleep-wake rhythm. Avoid strenuous exercise just before bed if you notice that it makes you more alert.
- Get up at roughly the same time whenever possible.
- Plan daylight and movement during the day.
- Limit caffeine later in the day.
- Use the evening to wind down instead of catching up on work.
Build a calm evening
Make the last half hour predictable: dim the lights, put work away and choose something calming such as reading or a warm shower. If you lie awake worrying, it may help to write down your concerns earlier in the day and add a next step for each one.
Sources
These sources support general information. They are not personal medical, nutrition or training advice.
Frequently asked questions
What can I do when I am lying awake?
Keep things calm, avoid clock and screen stress, and discuss recurring insomnia with your GP. There is no trick that works for everyone.
Does exercise help when you sleep badly?
Movement during the day can support your sleep rhythm. Do not plan strenuous exercise just before bed if you notice that it makes you more alert.
When is poor sleep a problem?
Especially when it persists, clearly interferes with your functioning or occurs together with other symptoms. In that case, professional assessment is appropriate.
