Sleepless Nights During Stress: What Can Be Done to Sleep Better?

Stress is an unavoidable part of life, but for many, it becomes a barrier that stops them from sleeping at night. Sleeplessness (insomnia) is a common issue during stressful times, affecting not just the quality of sleep, but also mood, concentration, and overall health. The good news? There are ways to improve the situation and return to a routine of peaceful sleep. Here is a practical guide for dealing with sleepless nights during stressful periods.

Why Does Stress Cause Sleepless Nights?

In stressful situations, the body releases stress hormones like cortisol and adrenaline, preparing us for an "active response" instead of the calm needed for sleep.

At the same time, troubling thoughts about work, money, or personal events keep the mind overly active, preventing it from relaxing and falling asleep.

Common Symptoms of Sleepless Nights Include:

Difficulty falling asleep.

Frequent awakenings during the night.

Feeling tired even after a night's sleep.

Recurring thoughts that disrupt sleep.

How to Improve Sleep During Stressful Times?

1. Create a Pre-Sleep Routine

Setting regular habits helps the body recognize it's time to relax:

Go to bed and wake up at a consistent time, even on weekends.

Spend 30 minutes before sleep on relaxing activities like reading or listening to soft music.

Avoid screens (phones, computers, TV) at least an hour before sleep – their blue light interferes with melatonin production.

2. Comfortable Sleep Environment

Creating suitable physical conditions for sleep can significantly improve its quality:

Make sure the room is dark, quiet, and cool.

Use blackout curtains.

Choose a comfortable mattress and pillows that meet your needs.

Add calming scents like lavender using a diffuser or a small candle.

3. Relax the Body and Mind

Breathing Exercises: Try deep breathing – inhale for four seconds, hold for four seconds, and exhale for eight seconds.

Guided Imagery: Imagine a peaceful and relaxing place like a beach or forest.

4. Improve Nutrition

What you eat and drink impacts your quality of sleep:

Avoid caffeine (coffee, tea, chocolate) at least 6 hours before bedtime.

Avoid alcohol – it may initially make you drowsy, but it affects sleep quality.

Have a light meal before sleep, like a banana or yogurt, which contain sleep-promoting substances.

5. Physical Activity

Regular exercise helps reduce stress and improve sleep quality:

Be sure to exercise at least 30 minutes a day but not too close to bedtime.

Try walking or running early in the evening to release the day's stress.

6. Clear Troubling Thoughts

If thoughts keep racing, try:

Journaling: Write down your troubling thoughts to "clear your mind."

Task List: Make a list for tomorrow to avoid worrying about forgetting something important.

7. Use Natural Aids

Try chamomile tea or infusions with valerian which are known to be calming.

Melatonin supplements can help improve sleep cycles, consult a doctor before using.

When Should You Seek Professional Help?

If sleepless nights persist for more than a few weeks and impact daily functioning, it's advisable to seek medical advice. A family doctor or emotional therapist can offer tailored solutions such as cognitive-behavioral therapy for sleep (CBT-I) or medicinal aids if necessary.