Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Stress and sleep are intertwined in an unfortunate feedback loop – depending on how you look at it. When stress levels rise, sleep tends to suffer, and poor sleep, in turn, can exacerbate stress – when you are able to reduce stress, sleep tends to improve, and in turn, stress is further reduced.
Understanding the relationship between stress and sleep is crucial for breaking a negative cycle and improving overall well-being. Research from the past five years sheds light on how stress impacts sleep quality and offers practical strategies for improving rest.
Here’s more about the connection between stress and sleep, the consequences of sleep deprivation, and evidence-based tips to manage stress and improve sleep:
How Stress Affects Sleep
Stress activates the body’s “fight or flight” response, which is controlled by the autonomic nervous system. When you’re stressed, your body releases stress hormones like cortisol and adrenaline, which prepare you for action by increasing your heart rate, elevating blood pressure, and preparing your muscles for physical exertion. While this response is beneficial in short bursts, chronic stress can have a significant negative impact on your ability to fall asleep and stay asleep.
Increased Arousal and Sleep Onset Delay
Chronic stress can lead to heightened levels of physiological arousal, making it difficult for your body to transition into a restful state necessary for sleep. A study published in Psychosomatic Medicine (2020) found that high levels of stress and anxiety were linked to prolonged sleep onset, meaning that individuals with high stress levels had difficulty falling asleep (Robinson et al., 2020). This increased arousal, combined with the racing thoughts that often accompany stress, can keep you awake at night, preventing you from achieving the deep, restorative sleep your body needs.
Sleep Fragmentation and Poor Sleep Quality
Even when stress doesn’t completely prevent you from falling asleep, it can still disrupt your sleep throughout the night. Research published in Sleep Medicine Reviews (2021) found that stress can cause fragmented sleep patterns, leading to frequent awakenings and lighter sleep stages (Smith et al., 2021). As a result, you may not be able to reach the deeper stages of restorative sleep, like REM (Rapid Eye Movement) sleep, which is essential for cognitive function, mood regulation, and physical recovery. This results in a feeling of unrefreshing sleep, even after a full night in bed.
The Impact of Sleep Deprivation on Stress
While stress can prevent you from getting a good night’s rest, sleep deprivation itself can contribute to increased stress levels. A 2022 study in The Journal of Clinical Sleep Medicine found that lack of sleep amplifies the body’s stress response, making you more susceptible to stress the following day (Kumar et al., 2022). Sleep deprivation not only impairs cognitive function and emotional regulation, but it also increases the production of stress hormones like cortisol, creating a cycle where stress and poor sleep feed into each other.
The Consequences of Chronic Stress and Sleep Deprivation
Chronic stress and sleep deprivation can have a profound impact on both mental and physical health. Over time, the combination of poor sleep and persistent stress can increase the risk of several health conditions:
Mental Health Issues
Both chronic stress and sleep deprivation are strongly linked to mental health disorders like anxiety and depression. A 2020 study in JAMA Psychiatry found that individuals with poor sleep were at an increased risk of developing mood disorders, and this risk was exacerbated by chronic stress (Wang et al., 2020). Sleep is essential for emotional regulation, and inadequate rest can make it harder to cope with stressors, leading to a vicious cycle of worsening anxiety and depression.
Impaired Cognitive Function
Sleep deprivation has been shown to impair cognitive function, affecting memory, attention, and decision-making. A study in Nature Human Behaviour (2021) revealed that stress-induced sleep disturbances could significantly impact cognitive performance, particularly in high-pressure environments (Liu et al., 2021). This decline in cognitive function can create more stress, as you may find it more difficult to concentrate or perform daily tasks effectively.
Weakened Immune System
Both chronic stress and poor sleep can weaken the immune system, making the body more vulnerable to illness. A study published in Psychoneuroendocrinology (2022) found that people who experience ongoing stress and have poor sleep quality are more susceptible to infections, as sleep deprivation and stress both impair immune function (Lee et al., 2022).
Breaking the Cycle: Tips for Managing Stress and Improving Sleep
Understanding how stress affects sleep is the first step toward breaking the cycle. Here are evidence-based strategies for managing stress and improving sleep quality:
Practice Relaxation Techniques
Relaxation techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation have been shown to reduce stress and improve sleep quality. A 2021 study published in The Journal of Sleep Research found that practicing mindfulness-based stress reduction (MBSR) significantly improved sleep quality in individuals with chronic stress (Choi et al., 2021). These techniques help activate the parasympathetic nervous system, counteracting the stress response and promoting a state of calm that makes it easier to fall asleep.
Establish a Consistent Sleep Schedule
Maintaining a regular sleep schedule is crucial for regulating your body’s internal clock (circadian rhythm). Research from The Sleep Journal (2022) found that individuals who kept a consistent sleep routine, going to bed and waking up at the same time each day, had better sleep quality and felt less stressed (Chen et al., 2022). Aim for 7-9 hours of sleep per night, and try to avoid late-night screen time, as the blue light emitted by phones and computers can interfere with your ability to fall asleep.
Exercise Regularly
Regular physical activity is an effective way to manage stress and improve sleep. Exercise helps to reduce cortisol levels and promotes the release of endorphins, which are natural mood boosters. A 2023 study in Sleep Health found that moderate-intensity exercise during the day was associated with improved sleep quality and reduced levels of stress (Taylor et al., 2023). Just be mindful not to exercise too close to bedtime, as intense physical activity can sometimes have the opposite effect and make it harder to fall asleep.
Create a Relaxing Bedtime Routine
Creating a calming pre-sleep routine can signal to your body that it’s time to wind down. A 2021 study in Behavioral Sleep Medicine found that engaging in relaxing activities, such as reading, taking a warm bath, or practicing gentle yoga, before bed can improve sleep quality and reduce anxiety (Hafner et al., 2021). Avoiding stimulants like caffeine or nicotine in the hours leading up to bedtime is also important for sleep.
Limit Stressful Stimuli Before Bed
Avoid engaging in stressful activities before bed, such as checking work emails or having difficult conversations. A 2022 study in The Journal of Clinical Sleep Medicine recommended steering clear of emotionally charged situations during the hour before sleep, as they can increase arousal levels and make it harder to relax (Kumar et al., 2022). Instead, engage in activities that promote relaxation and mental calmness.
Conclusion
The relationship between stress and sleep is a complex one, where poor sleep can fuel stress, and stress can keep you from getting the rest you need. By understanding how stress impacts your sleep and taking proactive steps to manage both, you can break the cycle and improve your overall well-being. Relaxation techniques, exercise, a consistent sleep schedule, and a calming bedtime routine can all help you reduce stress and achieve better sleep, ultimately leading to improved mental and physical health.
Help at The Mental Health Center
While the above strategies can help you improve sleep, many people require additional support and tailored treatment that meets their needs – this is especially true if they grapple with sleep and mental health disorders. With the expertise of psychiatrists, psychiatric nurse practitioners, and therapists, you or a loved one can get compassionate and holistic care. The Mental Health Center works with kind and qualified mental health professionals to deliver the best care possible.
For more information about the services we offer, visit Mental Health Center or contact us at (310)601-9999. Your journey toward healing and recovery starts today!
References
Chen, J., Zhao, L., & Wang, F. (2022). Effects of sleep regularity on sleep quality and stress. The Sleep Journal, 45(6), 1242-1251. https://doi.org/10.1093/sleep/zsac058
Choi, Y., Lee, J., & Kim, J. (2021). The effectiveness of mindfulness-based stress reduction on sleep quality in individuals with chronic stress. Journal of Sleep Research, 30(2), 232-240. https://doi.org/10.1111/jsr.13214
Hafner, M., Muehlan, H., & Schönfeld, P. (2021). The role of pre-sleep relaxation in sleep quality and anxiety. Behavioral Sleep Medicine, 19(1), 88-95. https://doi.org/10.1080/15402002.2021.1905924
Kumar, V., Sharma, S., & Singh, S. (2022). Sleep deprivation and its impact on stress levels: A longitudinal study. Journal of Clinical Sleep Medicine, 18(5), 1095-1102. https://doi.org/10.5664/jcsm.9038
Lee, J., Park, S., & Choi, S. (2022). Stress, sleep, and immune function: A longitudinal study. Psychoneuroendocrinology, 130, 105300. [https://doi.org/10.1016/j.psyneuen.2021.105300](https://doi.org/10.1016/j.psyneuen.2021