{"id":7041,"date":"2025-05-02T07:09:50","date_gmt":"2025-05-02T07:09:50","guid":{"rendered":"https:\/\/bettersleep.org\/?p=7041"},"modified":"2025-05-05T12:05:53","modified_gmt":"2025-05-05T12:05:53","slug":"sleeping-through-stress-how-to-improve-sleep-when-life-feels-overwhelming","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/sleeping-through-stress-how-to-improve-sleep-when-life-feels-overwhelming\/","title":{"rendered":"Sleeping Through Stress: How to Improve Sleep When Life Feels Overwhelming"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">Sleeping Through Stress: How to Improve Sleep When Life Feels Overwhelming<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">Our bodies and minds need a nighttime break from the stress of daily life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stress is sneaky. It shows up in our bodies, our moods\u2014and yes, in how we sleep (or don\u2019t). In today\u2019s nonstop world, it\u2019s no wonder so many of us are feeling the pressure. But just how bad is it? Before we dive in, check out a few eye-opening stats from recent Better Sleep Council surveys that reveal just how closely stress and sleep are connected.<\/span><a href=\"https:\/\/bettersleep.org\/research\/\"><span style=\"font-weight: 400;\">Better Sleep Council surveys<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/research\/survey-gender-affects-sleep-and-stress\/\"><span style=\"font-weight: 400;\">19% of individuals<\/span><\/a><span style=\"font-weight: 400;\"> ages 45-64 admit to losing sleep due to stress a few nights per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/research\/survey-gender-affects-sleep-and-stress\/\"><span style=\"font-weight: 400;\">26% of women and 16% of men<\/span><\/a><span style=\"font-weight: 400;\"> report trouble sleeping at least once a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/research\/survey-kids-and-sleep\/\"><span style=\"font-weight: 400;\">19% of children<\/span><\/a><span style=\"font-weight: 400;\"> whose parents say they are poor sleepers have recently experienced stress in their lives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">School is the leading cause of <\/span><a href=\"https:\/\/bettersleep.org\/press-releases\/teens-sleep-and-homework-survey-results\/\"><span style=\"font-weight: 400;\">stress among teenagers<\/span><\/a><span style=\"font-weight: 400;\">, with 75% of respondents stating grades or tests and 75% saying homework.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With alarming statistics like these\u2014it is clear! Sleep and stress don\u2019t mix. Whether you&#8217;re juggling work commitments, family responsibilities, or academic pressures\u2014focusing on simple yet effective strategies can help you reclaim your sleep and navigate life&#8217;s challenges with ease. Understanding the connection between stress and sleep can pave the way for healthier, more restful nights.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Understanding Stress and Its Impact on Sleep<\/span><\/h2>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/11874-stress\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Stress is a natural reaction<\/span><\/a><span style=\"font-weight: 400;\"> to changes or challenges in our daily lives. Thankfully, our bodies and minds can respond in ways that help us adjust to stressful situations\u2014whether that\u2019s during our daily routine or nightly sleep patterns. For example, if you\u2019re driving and an animal runs into your path, the instinct to slam on the brakes is a reaction to the stressor. In this scenario and many others, stress helps keep you alert and avoid danger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When stressful situations continue without rest periods, stress becomes problematic and can lead to poor sleep.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Stress and the Body&#8217;s Sleep Cycle<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Work. School. Family. Finances. Health. These things can keep us awake at night worrying about potential outcomes or how to best solve a situation. Stress impacts:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\"><span style=\"font-weight: 400;\">Sleep Latency<\/span><\/a><span style=\"font-weight: 400;\">: The amount of time it takes to fall asleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/blog\/sleep-quality-signs-of-poor-sleep-and-tips-for-improvement\/\"><span style=\"font-weight: 400;\">Sleep Quality<\/span><\/a><span style=\"font-weight: 400;\">: Uninterrupted, refreshing sleep that leaves us rejuvenated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bettersleep.org\/blog\/is-there-such-thing-as-too-much-sleep\/\"><span style=\"font-weight: 400;\">Sleep Duration<\/span><\/a><span style=\"font-weight: 400;\">: The recommended amount of sleep (for adults, it\u2019s at least seven hours).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you experience disruption in any of these areas, it can trigger our body\u2019s <\/span><a href=\"https:\/\/www.bcm.edu\/news\/how-stress-can-affect-your-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">stress response system,<\/span><\/a><span style=\"font-weight: 400;\"> elevating the stress hormone cortisol and disrupting sleep. The loss of sleep can impact learning and memory, and chronic sleep deprivation can cause endocrine dysfunction and decreased metabolism.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Signs You\u2019re Too Stressed to Sleep Well<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both short-term and chronic stress can take a toll on your mind and body, which can result in <\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/11874-stresshttps:\/\/my.clevelandclinic.org\/health\/diseases\/11874-stress\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">physical, psychological, and behavioral symptoms<\/span><\/a><span style=\"font-weight: 400;\">. When you\u2019re experiencing stress, it\u2019s important to be aware of these symptoms and speak to your healthcare provider if they persist:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical:<\/b><span style=\"font-weight: 400;\"> Aches\/pains; Chest pain\/racing heart; Exhaustion\/trouble sleeping; Headaches\/dizziness\/shaking; High blood pressure (hypertension); Muscle tension\/jaw clenching; Stomach\/digestive problems; Trouble with intimacy; Weakened immune system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Psychological:<\/b><span style=\"font-weight: 400;\"> Anxiety or irritability; Depression; Panic attacks; Sadness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B<\/span><b>ehavioral:<\/b><span style=\"font-weight: 400;\"> Alcohol use disorder; Gambling disorder; Compulsively sexual, Doomscrolling; Overeating\/developing an eating disorder; Shopping; Smoking; Substance use disorder.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Stress-related Sleep Disorders and Coping Mechanisms<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An astonishing number of Americans have a<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/11429-sleep-disorders\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> sleep disorder<\/span><\/a><span style=\"font-weight: 400;\">\u2014more than 50 million. The lack of adequate sleep due to sleep latency, quality, or duration caused by stress has the potential to cause sleep disorders. Of the more than 80 types of sleep disorders, a few of the most common caused by stress include:<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Trauma-induced Insomnia<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This type of insomnia is characterized by hyperarousal\u2014heightened alertness with or without anxiety\u2014resulting from a traumatic event. Trauma-induced insomnia is a symptom of post-traumatic stress disorder (PTSD). It often comes to light after more stressful symptoms have dissipated. Recent<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S108707922030126X\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> research<\/span><\/a><span style=\"font-weight: 400;\"> shows that the fear of sleep causes trauma-induced insomnia.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">How to Cope<\/span><\/h4>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/in-depth\/insomnia-treatment\/art-20046677\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Cognitive behavioral therapy<\/span><\/a><span style=\"font-weight: 400;\"> for insomnia (CBT-I) is the primary way to treat trauma-induced insomnia. CBT-I helps you learn how to control or stop negative thoughts that prevent you from getting quality sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The cognitive part of CBT-I specific to trauma helps you understand your troublesome beliefs relating to sleep so you can make the necessary changes. CBT-I also focuses on<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/in-depth\/insomnia-treatment\/art-20046677\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> learning new behaviors and habits<\/span><\/a><span style=\"font-weight: 400;\"> to help you sleep better. These can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changing your sleep routine<\/b><span style=\"font-weight: 400;\"> so you fall asleep and wake up on a consistent schedule. It may involve forgoing afternoon naps and limiting the use of the bed or bedroom to sleep or sex only.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setting sleep limits<\/b><span style=\"font-weight: 400;\"> to keep yourself from lying in bed for hours unable to sleep. A general rule is to get out of bed if you\u2019ve been unable to sleep for more than 20 minutes and don\u2019t lay back down until you\u2019re tired.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changing lifestyle habits<\/b><span style=\"font-weight: 400;\"> like smoking, drinking caffeine in the afternoon, drinking too much alcohol, and not exercising regularly. Try to wind down these activities at least one to two hours before bed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remaining passively awake<\/b><span style=\"font-weight: 400;\"> without thinking about falling asleep. You can train your mind to let go of stress or worries to make getting the Zzzs you need easier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using a biofeedback device<\/b><span style=\"font-weight: 400;\"> to track your heart rate and muscle tension. A sleep specialist can track patterns that are disrupting your sleep.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Sleep Anxiety<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Excessive worry about sleep is the primary symptom of<\/span><a href=\"https:\/\/bettersleep.org\/blog\/manage-sleep-anxiety-for-peaceful-sleep\/\"><span style=\"font-weight: 400;\"> sleep anxiety<\/span><\/a><span style=\"font-weight: 400;\">. Suffering from sleep anxiety can create a vicious cycle of habits that interfere with sleep patterns. Sleep anxiety may be an issue if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a hard time falling asleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wake up frequently during the night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have racing thoughts at night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have nightmares or disturbing dreams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequently fight daytime fatigue<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">How to Cope<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Changing habits and doing activities that calm your mind and body are good ways to overcome sleep anxiety. Try creating<\/span><a href=\"https:\/\/bettersleep.org\/blog\/manage-sleep-anxiety-for-peaceful-sleep\/\"><span style=\"font-weight: 400;\"> new habits<\/span><\/a><span style=\"font-weight: 400;\"> such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking a warm bath before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to white or pink noise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practicing yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limiting screen time at least an hour or two before bed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Journaling about your stress, worries, or daily tasks<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Restless Legs Syndrome<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Restless legs syndrome (RLS) is characterized by the<\/span><a href=\"https:\/\/bettersleep.org\/blog\/depression-and-sleep\/\"><span style=\"font-weight: 400;\"> urge to move your legs while resting or sleeping<\/span><\/a><span style=\"font-weight: 400;\">. It can severely affect your sleep and increase the severity of depression. The disorder affects the nervous system and muscles, which can cause your legs to feel sensations like creeping, crawling, tingling, or pulling.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">How to Cope<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Speak to your healthcare provider if you believe you may have RLS. They can help determine the appropriate treatment based on the severity of RLS. A few of the<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/restless-legs-syndrome-rls\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\"> options<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establishing and maintaining good sleep habits during the day and night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eliminating activities that worsen RLS symptoms, such as drinking caffeine or alcohol.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establishing a regular, moderate daily exercise routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a well-balanced diet of iron-, magnesium-, and folate-rich foods.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Hypersomnia<\/span><\/h3>\n<p><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21591-hypersomnia\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Hypersomnia<\/span><\/a><span style=\"font-weight: 400;\"> is any condition that makes you extremely tired during the day. Taking an afternoon cat nap every so often is not a symptom of hypersomnia. However, being unable to control when or where you fall asleep during the day certainly is. Hypersomnia often occurs after busy activities such as long work meetings, social engagements, or even running errands.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">How to Cope<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Healthcare providers typically recommend medications to help you stay awake combined with changes to your sleep habits, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving your sleep hygiene<\/b><span style=\"font-weight: 400;\"> with habits that help you get restful and rejuvenating sleep every night. Establishing bedtime routines, sprucing up your sleep environment, avoiding heavy evening meals, and waiting until you\u2019re tired to go to bed are good ways to prioritize sleep hygiene.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Working with a therapist<\/b><span style=\"font-weight: 400;\"> to explore causes of stress. A therapist can help you get more in tune with your feelings and understand how hypersomnia affects your daily life.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Navigating the delicate interplay between stress and sleep is crucial for our overall health and well-being. Stress can be an unavoidable part of life. We can reclaim restful nights and rejuvenated days with the right strategies and awareness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prioritizing sleep hygiene, seeking professional support, and addressing the root causes of stress can significantly improve our sleep quality and mental health. Remember, it\u2019s essential to listen to your body and mind\u2014when stress takes its toll, taking proactive steps can lead to a healthier, more balanced life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Embrace these strategies, and take the first step towards better sleep so you can wake up each day feeling refreshed and ready to tackle whatever challenges come your way. A peaceful night&#8217;s sleep is not a luxury; it\u2019s a fundamental cornerstone of a vibrant, fulfilling life.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleeping Through Stress: How to Improve Sleep When Life Feels Overwhelming Our bodies and minds need a nighttime break from the stress of daily life. Stress is sneaky. It shows up in our bodies, our moods\u2014and yes, in how we sleep (or don\u2019t). In today\u2019s nonstop world, it\u2019s no wonder so many of us are [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":7042,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-7041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Improve Sleep When Life Feels Overwhelming<\/title>\n<meta name=\"description\" content=\"Overwhelmed by stress? Get science-backed habits, relaxation moves &amp; mindset shifts to calm nerves and sleep deeply tonight. Sleep better. 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