How does stress affect sleep quality?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore how stress affects sleep, impacts of sleep deprivation, and how managing stress can help. Plus, 6 tips for when you can’t sleep from stress.
For many of us, it’s hardest to fall asleep on nights when we need rest the most. Maybe the next morning you have a big test, an important meeting, or an early morning flight, and you crawl into bed early, hoping to get some extra shuteye. But instead, the opposite happens. You can’t seem to shut off your brain, and rather than drifting off, you find yourself wide awake, hours later, anxious about how terrible you’re going to feel when your alarm goes off.
This situation can become a vicious cycle… the more stressed you are, the harder it is to sleep, and the less sleep you get, the more stressed you feel.
Take a deep breath. We’ve all been there — and there are strategies you can try to curb this the next time it happens.
How stress can affect sleep
When you’re stressed, your body responds as if it’s facing a threat, even if that threat’s just a big work assignment or a fight you had with a friend. This is known as the fight-or-flight reaction, and it’s designed to keep you ready to deal with challenges. However, when this response is triggered frequently, especially at night, it can interfere with your sleep.
When you’re under stress, your body produces more stress hormones, like cortisol and adrenaline, to help you stay alert. While this can be helpful in short bursts—like when you need to meet a deadline or handle a crisis—constantly high stress hormone levels can disrupt your sleep cycle. This feeling of agitation can make it hard to fall asleep, cause you to wake up during the night, and also prevent you from reaching the deeper stages of sleep that help you feel rested.
Stress can also keep your mind racing as you replay conversations, worry about the future, or go over your to-do list for the next day. And even if you do manage to fall asleep, you might find yourself waking up frequently, unable to fully relax. Over time, the effects of stress can build up, leading to chronic sleep problems. The longer this goes on, the more sleep-deprived you become, which can make managing stress even harder to deal with. Like we said, vicious cycle.
Types of stressors
There are a variety of different kinds of stressors that can affect how well you sleep, and some are more easily adjusted than others.
Work-related stress: Deadlines, heavy workloads, or job insecurity
Financial stress: Worries about bills, debt, or financial security
Relationship stress: Conflicts with family, friends, or partners
Health-related stress: Concerns about your health, or the health of loved ones
Environmental stress: Noise, light, or uncomfortable sleeping conditions
6 impacts of sleep deprivation
When stress disrupts your sleep, the effects can have a ripple effect. You might feel even more stressed during your day, have fewer of your mental faculties operating at full capacity, or have a dip in your physical health, which can all make your day-to-day even more challenging.
Reduced cognitive function: When you find it harder to concentrate, think clearly, and remember things, you might make mistakes at work or school.
Weakened immune system: When you have a harder time fighting off illnesses, you might get sick more frequently.
Increased risk of chronic conditions: If your body struggles to repair and maintain itself, you’ll be at increased risk of serious health issues like high blood pressure, diabetes, and heart disease.
Emotional instability: Feeling more irritable, anxious, and prone to mood swings can strain your relationships and make it harder to cope with daily stress.
Lowered productivity: If you’re tired, you might struggle to stay focused and motivated. Tasks take longer, which can lead to frustration and more stress.
Impaired physical health: Poor sleep disrupts your body’s natural processes, which can contribute to weight gain, diabetes, and heart problems.
What to do when you can’t sleep from stress
We’ve all been there, and this kind of stress-sleep-deprivation-cycle is normal every now and then. But the more you worry about not sleeping, the harder it can be to actually fall asleep and if the cycle becomes chronic, it can be hard to break. The good news is there are practical steps you can take to help calm your mind and get the rest you need.
Practice relaxation techniques
When stress keeps you awake, relaxation techniques can help show your body it’s time to wind down. Like deep breathing exercises, which can help calm your nervous system. Try inhaling slowly through your nose for a count of four, hold your breath for a count of four, then exhale slowly through your mouth for a count of four. Repeat this cycle until you start to feel more relaxed. (If holding your breath causes stress, try a different technique.)
Another option, progressive muscle relaxation, can help ease tension in your body. To practice it, tense each muscle group for a few seconds, then slowly release, starting from your toes and working your way up to your head. This can help you become more aware of physical tension and encourage your body to let go of it.
Explore 12 more relaxation ideas to reduce stress.
Create a bedtime routine
A consistent bedtime routine of a series of calming activities can be a game-changer for telling your body it’s time to sleep. Make sure your sleep space is comfortable, then choose relaxing activities that you can do consistently each night, like taking a warm bath, listening to soothing music, or reading a book. As your body starts to associate these activities with sleep, it can become easier to fall asleep, even when you’re stressed.
Here are nine tips to create a better bedtime routine.
Limit screen time
When you’re stressed, it can be tempting to scroll through social media or watch TV to distract yourself. Try not to. Screens emit blue light that can interfere with your body’s production of melatonin — the hormone that helps regulate sleep. Turn off screens at least an hour before bed and replace them with more calming activities, like reading a physical book or doing some gentle stretching.
Check out these six tips for how you use your device before bed.
Keep a regular sleep schedule
Go to bed and get up at the same time every day, even on weekends. This can help regulate your internal clock, helping your body know when it’s time to wind down and when to wake up. If stress has thrown off your sleep routine, try gradually getting back to schedule by going to bed 15 minutes earlier each night until you’re back on track.
Need to fix your sleep schedule? Here are seven ways to reset.
Write it down
Keep a journal by your bed and jot down your worries, to-do lists, and anything that’s on your mind before you try to sleep. This can help you feel more in control and less overwhelmed. If you wake up in the middle of the night with your mind buzzing, write down your thoughts and remind yourself you can deal with them in the morning.
If you’ve ever wanted to use journaling for your mental health, here are seven tips to get you started.
Try mindfulness meditation
Mindfulness meditation involves focusing on the present moment and letting go of worries about the past or future. When stress is keeping you awake, use mindfulness to help shift your focus away from stressful thoughts and onto your breath or the sensations in your body. Just a few minutes each night can make a difference.
Here are 10 mindfulness exercises to include in your daily routine.
4 tips for managing stress to improve your sleep
Managing stress can have a huge influence on improving your sleep. The more relaxed you feel when you hit the sheets, the better you’ll sleep. But, of course, this is easier said than done so be patient with yourself. Stress can take time to manage, and it might take a little while before your sleep starts to get better.
1. Move your body in ways that feel good
Regular physical activity can help your body release natural mood boosters that counteract the effects of stress. Take a walk, go to a yoga class, or work out at the gym to release tension that builds up throughout the day.
Another bonus? Exercise can tire you out, making it easier to fall asleep at bedtime. Just avoid vigorous workouts too close to bedtime, as they can leave you feeling too wired to sleep. Don’t push yourself too hard, either — you don’t want exercise to become another stressor!
💙 Calm your body for sleep with some gentle movement during the Evening Wind Down session of the Daily Move.
2. Practice mindfulness and meditation as needed
Spend maybe 5–10 minutes in the morning or before bed each day focusing on your breath, clearing your mind, or simply being present in the moment. This can help reduce the constant stream of stressful thoughts keeping you awake at night and, over time, can even help you build resilience to stress.
💙 If mindfulness and meditation are new to you, check out Mindfulness for Beginners with Jeff Warren.
3. Take breaks to balance the day’s tasks
A long to-do list or chaotic schedule can be a major source of stress. And though you may not be able to cut down your daily tasks, you can find time to stop and breathe throughout the day to create little pockets of calm. Maybe it’s 15 minutes, or maybe it’s 30 seconds, what matters is that you interrupt the stress cycle and tune into yourself.
💙 When the workday gets to be stressful, try Managing Overwhelm during this short meditation with Chibs Okereke.
4. Talk it out with your support system
You don’t have to manage stress on your own. If you’re feeling overwhelmed, talk to a friend, family member, or therapist for support, which can help lighten your emotional load. They can also help you develop strategies to deal with ongoing stress or future stressors.
How does stress affect sleep quality? FAQs
Can stress and anxiety affect your sleep?
Yes! Stress and anxiety can have a major impact on your sleep. When you’re stressed or anxious, your body releases hormones like adrenaline and cortisol, designed to keep you awake and alert. This can make it tougher to fall asleep. If you do manage to fall asleep, you might find yourself waking up frequently or feeling restless, which can prevent you getting the deep, restorative sleep you need. Over time, this can lead to chronic sleep problems, making it even harder to cope with stress.
How do you know if stress is affecting your sleep?
There are a few signs that stress might be interfering with your sleep.
Difficulty falling asleep, especially if your mind’s racing with worries at night
Waking more often during the night
Waking up too early in the morning, unable to get back to sleep
Feeling tired even after what should have been a full night’s sleep
Experiencing vivid, intense, or stressful dreams, indicating that stress levels are carrying over into your sleep
How can I stop stress from affecting my sleep?
There are several steps you can take to reduce the impact of stress on your sleep.
Create a calming bedtime routine that helps you unwind. Include activities like taking a warm bath, reading a book, or relaxation techniques such as deep breathing or meditation.
Go to bed and wake up at the same time every day to help regulate your body’s internal clock.
Journal your thoughts before bed to clear your mind.
Limit your exposure to screens before bed so blue light emitted by phones, tablets, and computers doesn’t interfere with your body’s production of melatonin.
How long does it take to recover sleep quality after a period of high stress?
The time it takes to recover your sleep quality after a period of high stress can vary. For some people, sleep may start to improve within a few days of reducing stress, especially if they take steps to create a calming sleep environment and practice good sleep hygiene.
However, if you’ve been dealing with high stress for a long time, it might take a bit longer—sometimes weeks or months—to fully restore your sleep patterns. Be patient with yourself and focus on gradually improving your relaxation techniques, sleep schedule, and root causes of your stress, as this can help you gradually rebuild your sleep quality.
Does lack of sleep cause stress?
When you don’t get enough rest, your body and mind aren’t able to recover and recharge, leaving you feeling tired and overwhelmed. Even small problems seem bigger and more difficult to manage when you’re sleep-deprived. This can lead to increased stress levels and a cycle that can be tough to break, where lack of sleep leads to more stress, making it harder to sleep.
How does meditation help manage stress and improve sleep?
Meditation can help you calm your mind and focus on the present moment, making it easier to fall asleep. When you’re stressed, your mind tends to race. Meditation encourages you to let go of these thoughts and focus instead on your breath, which can help reduce the effects of stress.
Even just a few minutes of regular meditation each day can help lower the production of stress hormones, which can make it easier for your body to relax. Over time, meditation can help you build resilience to stress, meaning you’re less likely to feel overwhelmed by stressors and more capable of achieving deep, restorative sleep. Here are five tips to make meditation a daily habit.
Calm your mind. Change your life.
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