Overcoming Insomnia During Stress: Tips for Better Sleep

Pressure and stress are an inseparable part of life, but for many, they become obstacles that prevent sleeping at night. Insomnia during stressful periods not only impacts sleep quality but also mood, concentration, and overall health. The good news? There are ways to improve and return to restful sleep. Here's a practical guide for dealing with insomnia in stressful times.

Why Does Stress Cause Insomnia?

During stress, the body releases stress hormones like cortisol and adrenaline, preparing us for an "active response" instead of the relaxation needed for sleep.

Additionally, anxious thoughts about work, finances, or personal events keep the mind overly active, preventing relaxation and sleep.

Common Symptoms of Insomnia Include:

Difficulty falling asleep.

Frequent awakenings during the night.

Feeling tired even after a night's sleep.

Recurrent thoughts disturbing sleep.

How to Improve Sleep During Stressful Times?

1. Establish a Bedtime Routine

Consistent habits help the body recognize it's time to relax:

Go to sleep and wake up at the same time daily, even on weekends.

Dedicate 30 minutes before sleep to relaxation activities like reading or listening to quiet music.

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

2. Create a Comfortable Sleep Environment

Creating suitable physical conditions can significantly enhance sleep quality:

Ensure the room is dark, quiet, and cool.

Use blackout curtains.

Choose a mattress and pillows that meet your needs.

Add calming scents like lavender with 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 calm and relaxing place such as a beach or forest.

4. Improve Nutrition

What you eat and drink affects your sleep quality:

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

Avoid alcohol – it might initially induce sleep but harms sleep quality.

Eat a light meal before bed, such as a banana or yogurt that contains sleep-promoting substances.

5. Physical Activity

Regular physical activity helps reduce stress and improve sleep quality:

Work out for 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 tension.

6. Clear Anxious Thoughts

If thoughts won't stop racing, try:

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

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

7. Use Natural Aids

Try chamomile tea or infusions with valerian known for their calming effects.

Melatonin supplements can help improve sleep cycles. Consult with a doctor before using.

When to Seek Professional Help?

If insomnia persists for more than a few weeks and affects daily functioning, it is recommended to seek medical advice. A family doctor or emotional therapist can offer tailored solutions such as cognitive-behavioral therapy for insomnia (CBT-I) or pharmaceutical aids if necessary.