There’s no doubt that stress is one of the contributors to insomnia. But, then, dealing with chronic insomnia causes added stress, which then leads to more stress-related insomnia. In short, it is a vicious cycle. So, how do you fight against it? Read on to find out everything you need to know about the role of stress and anxiety in insomnia and how you can deal with it so that you finally get a good night’s sleep.

The Link Between Stress and Insomnia

Insomnia is a sleep disorder characterized by having difficulty falling and/or staying asleep. It remarkably affects sleep quality and results in sleep deprivation and fatigue. One of the main insomnia triggers is stress because people tend to start worrying about their problems as soon as they lie in bed.

Experiencing stress-related insomnia may also come along with:

• Daytime sleepiness
• Fatigue
• Focus and coordination issues
• Poor motivation
• Irritability
• Depression
• Sleep anxiety

Stress Insomnia Types

Based on the type of stress you are experiencing, acute or chronic, the severity and duration of your insomnia symptoms can vary.

Acute Stress

People suffering from acute stress typically face a sudden, yet temporary, cause of stress and anxiety such as:

• Having a major argument with a partner, family member, or a close friend
• Having an important project or change at work
• Getting an unexpected bill or expense that you cannot cover
• Being sick or suffering from acute pain

Luckily, sleep resolves on its own once these stressors are sorted out.

Chronic Stress

On the other side, some chronic stressors can contribute to developing long-term insomnia issues and interfere with sleep such as:

• Mental health conditions
• Job dissatisfaction or poor work-life balance
• Unhealthy relationships or divorce
• Poor living conditions or poverty
• Chronic health issues and conditions
• Mental health issues

In such cases, stress and insomnia create a vicious cycle that requires professional treatment to be eliminated.

Strategies for Managing Stress Insomnia

Various strategies can help you manage your stress levels and thus improve sleep. Here are some examples:

Progressive Muscle Relaxation

Although it may sound surprising, body tension can contribute to sleeping issues. Even if you don’t realize that you are stressed about something, your body can feel the effects of stress which results in muscle stiffness. In this situation, you should try progressive muscle relaxation. It is an approved evidence-based insomnia treatment option that will help you eliminate stress from your body.

Stress Journal

Keeping a stress journal comes along with many health and stress management benefits. Journaling will help you clear your mind and process the emotions that are causing you sleep issues. Also, it is a great tool for brainstorming and creating plans for how to manage your stressful situations. So, next time you are worrying about something while trying to fall asleep, get out of bed and put your thoughts on paper.

Perspective Change

If you are stuck in the stress-insomnia vicious circle, a change of perspective can help you a lot. Try observing stress-related situations from different angles. This can help you identify missed chances and potential solutions to what once was irreversible or unsolvable. In many cases, stress-related insomnia is a natural response to difficult situations. But, by identifying the situation as a challenge instead of a threat, you can take action towards solving it.

The bottom line, chronic insomnia, including stress-related insomnia is treatable. Therefore, if you are struggling with persistent sleep issues, seek professional help so that you get the right treatment.