How to Deal With Stress-Related Insomnia

How to Deal With Stress-Related Insomnia Stress Management Effects on Health Print How to Deal With Stress-Related Insomnia By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Updated on January 28, 2020 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Kai/Aflo / Getty Images Are you stressed enough over finances, your job, relationship conflict or other stressors that youre experiencing insomnia? Youre not alone! While sleep researchers generally agree that insomnia prevalence statistics vary because of the criteria used to define insomnia, at any one time about one-third of adults sampled will experience some form of insomnia,?? either difficulty going to sleep, trouble staying asleep, or insomnia so severe that it disrupts daytime activities. New diagnostic  criteria for  insomnia  released in 2020 reinforce the connections between  insomnia, anxiety, and depression.?? Although not always stress-related, these associations with mental health and the pace of daily living make insomnia an important topic for us to discuss here. Because sleep is so important to overall health, insomnia can affect your life in many ways.?? A sleep deficit can make you feel mentally slower and more emotional, which can exacerbate your experience of stress. Dealing with lasting insomnia can cause stress, too, which can lead to more stress-related insomnia. And, if your insomnia is stress-related to begin with, being overly tired and stressed does nothing to help solve the problems creating the stress in the first place. Here are a few things to try if you are dealing with stress-related insomnia. Progressive Muscle Relaxation Tension in your body can make it difficult to sleep. While people often dont even realize when theyre stressed about something, their bodies are feeling the stress, and are tensed up as a result. Progressive muscle relaxation?? has been an accepted evidence-based treatment for insomnia for twenty years. PMR is a great tool for de-stressing your body. (As a kid, I used this technique to relax, and actually bored myself to sleep with it.) Journaling If you find yourself waking up in the night because you cant stop thinking about something thats causing you stress during the day, journaling may be an effective technique for you. The act of journaling?? carries several health and stress management benefits. In this context journaling can help you clear your mind, process strong emotions that are causing you to lose sleep, and brainstorm and construct plans that can help you manage the situations causing you stress. Work Through Your Stress If youre losing sleep due to anxiety, you may be able to relax and get better sleep with a change of perspective. Anxiety, including the type that keeps you up at night, is often a natural response to situations that need some sort of action. Viewing your situation as a challenge to be faced, rather than a threat, can help you get into an active, decision-making mode rather than remain in an anxious, passive state. Looking at a situation from different angles can help you see opportunities you may have missed. Cognitive restructuring can help you change your perspective?? on a stressful situation. Take the Pressure off Sleep As mentioned, when losing sleep becomes a regular occurrence, bedtime itself can become stressful. If youve reached this point, there are a few things you can do to take the stress off insomnia. First, if youre having trouble sleeping, you might want to get up and do something after a few minutes, when youre sure that sleep is a long way off. (This helps take the pressure off watching the clock for hours, and can help you feel more in control of your time as you engage in other activities.) Its also a good idea to use your bedroom primarily for sleep  so that you associate your bed and your bedroom with sleep and not stress. Think of getting up and reading a book, getting things done around the house, and doing other not-too-stimulating activities that can help foster sleep when youre ready. Also, avoid caffeine during the afternoon and evening. Dont Do It Alone Many people who suffer from insomnia do not seek help. This is unfortunate because several interventions can help with insomnia, including cognitive-behavioral therapy and medication, and can help you take charge of stress-related insomnia. If youre experiencing persistent insomnia, consider talking to your doctor about your options.