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Stress and Sleep — How to Break the Cycle

Stress is a part of everyday life—but when it becomes chronic, it can seriously disrupt your ability to sleep. Unfortunately, poor sleep often increases stress levels, creating a frustrating cycle that’s hard to break and can cause long-term health issues.


stress and sleep, stress affecting sleep, how to sleep better under stress

At Comprehensive Sleep Medicine Associates (CSMA), we understand how stress and sleep are deeply intertwined, and we’re here to help you regain restful nights.


How Stress Affects Your Sleep


When you’re stressed, your body produces higher levels of cortisol, the “stress hormone.” This disrupts your natural sleep-wake cycle (circadian rhythm) and can make it hard to fall asleep or stay asleep through the night. Even if you do manage to sleep, stress often reduces sleep quality—leaving you feeling groggy, anxious, or mentally foggy the next day.


Common sleep issues related to stress include:

  • Insomnia or difficulty falling asleep

  • Frequent nighttime awakenings

  • Vivid or disturbing dreams

  • Daytime fatigue and irritability


How Lack of Sleep Makes Stress Worse


Sleep is the body’s natural way to reset and recover—physically, emotionally, and mentally. When your sleep is compromised:

  • Emotional regulation becomes harder.

  • Your brain has trouble processing information and coping with challenges.

  • Physical stress symptoms (like headaches and tense muscles) intensify.


This creates a snowball effect where sleep issues feed into stress and vice versa.


Proven Tips to Sleep Better When You’re Stressed


1. Establish a Wind-Down Routine

Create a relaxing bedtime ritual that signals to your brain that it's time to sleep. This process helps reduce stress and anxiety and supports the natural circadian rhythm. A consistent routine can train the mind and body to anticipate sleep, making falling and staying asleep easier. 


A wind-down routine could include:

  • Taking a warm bath

  • Reading a book

  • Gentle stretching or meditation


2. Limit Screen Time Before Bed

Screen time, especially before bed, negatively impacts sleep by disrupting the natural sleep-wake cycle, suppressing melatonin production, and potentially increasing insomnia risk. Blue light emitted from screens can interfere with the release of melatonin, a hormone that regulates sleep. Additionally, engaging with stimulating content on screens can keep the brain alert, making it harder to fall asleep. 


To help minimize the blue light from phones and TVs that suppresses melatonin, aim to shut off screens 60 minutes before bed. Additionally, consider silencing your phone during your sleep hours to help minimize sleep disruptions throughout the night.


3. Practice Mindfulness and Deep Breathing

Meditation apps, breathing exercises, and journaling can help calm your mind before bed. There are tons of free and low-cost apps for your phone or tablet that offer meditation and guided breathing for sleep.


4. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day trains your body to sleep more efficiently—even on weekends.


5. Seek Professional Support

If stress-related sleep issues persist, it may be time to speak with a sleep specialist.


Break the Cycle with Help from CSMA


You don’t have to live in a constant cycle of stress and exhaustion. At CSMA, our team of sleep medicine experts will help identify the root of your sleep issues and develop a personalized plan to restore your rest.




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