The Bidirectional Relationship Between Stress and Sleep
How Stress Physiologically Disrupts Sleep
Cortisol’s Impact on Sleep Architecture
Elevated stress hormones increase light sleep and decrease restorative deep sleep.
The Hyperarousal State
Chronic stress keeps the nervous system activated, making relaxation difficult.
Cognitive Factors in Sleep-Related Anxiety
Rumination and Sleep Onset
Repetitive negative thoughts activate the brain when it should be powering down.
Performance Anxiety About Sleep
Worrying about not sleeping creates a self-fulfilling prophecy of insomnia.
Practical Stress-Reduction Techniques for Better Sleep
Daytime Stress Management Strategies
Scheduled Worry Time
Address concerns earlier in the day to prevent bedtime mental chatter.
Physical Stress Release
Regular exercise helps metabolize stress hormones before bedtime.
Bedtime Relaxation Protocols
Progressive Muscle Relaxation
Systematically tensing and relaxing muscle groups induces physical calm.
4-7-8 Breathing Technique
This patterned breathing activates the parasympathetic nervous system.