What Is Stress?
Stress is a natural response to life’s demands and challenges. In small doses, it can be beneficial—motivating us to meet deadlines, perform under pressure, or adapt to changing circumstances. However, when stress becomes chronic or overwhelming, it can take a toll on both mind and body, contributing to various health issues—including insomnia.
How Stress Leads to Insomnia
When we’re under stress, the body activates its “fight or flight” response. This triggers the release of stress hormones such as cortisol and adrenaline, preparing the body to respond to perceived threats. While this response is useful in short bursts, prolonged stress can keep the body in a constant state of alertness, making it difficult to unwind and fall asleep.
Here are some common ways stress can interfere with sleep:
1. Racing Thoughts
Stress often brings with it a stream of unhelpful thoughts and worry. These can spiral into anxiety and frustration, making it hard for the mind to switch off at night.
2. Disrupted Sleep Patterns
Chronic stress can interfere with the body’s circadian rhythm—our internal clock that regulates sleep and wake cycles. This disruption can lead to irregular sleep patterns and difficulty falling or staying asleep.
3. Physical Tension
Stress doesn’t just affect the mind—it often shows up physically. Tension in areas such as the neck, shoulders, or back can prevent the body from fully relaxing, making it harder to drift off or enjoy restful sleep.
When sleep becomes a struggle, the resulting fatigue and frustration can further fuel stress—creating a vicious cycle that may increase the risk of mental health issues over time.
Breaking the Cycle: Managing Stress to Improve Sleep
Because stress is a key contributor to insomnia, managing stress is an important step toward better sleep. Start by identifying potential stressors in your day-to-day life. Working with a qualified professional can help you develop healthier ways to cope.
One effective treatment option is Cognitive Behavioural Therapy for Insomnia (CBT-I)—a structured, evidence-based approach that helps individuals change negative thought patterns and behaviours that interfere with sleep. CBT-I not only improves sleep but also addresses underlying issues such as anxiety and chronic stress.
Click here to learn more about CBT-I: https://privatespace.com.sg/treatment/sleepless-nights-unlock-the-power-of-cbt-i-for-better-sleep/
Conclusion
Chronic stress can significantly disrupt sleep—leading to heightened arousal, racing thoughts, and physical tension. By understanding the relationship between stress and insomnia and adopting effective coping strategies, it’s possible to break the cycle and achieve better sleep, improved mental clarity, and overall well-being.
References
- Baglioni, C., Battagliese, G., Feige, B., Spiegelhalder, K., Nissen, C., Voderholzer, U., Lombardo, C., & Riemann, D. (2011). Insomnia as a predictor of depression and anxiety: A meta-analytic evaluation of longitudinal studies. Journal of Affective Disorders, 135, 10–19. https://doi.org/10.1016/j.jad.2011.01.011
- Gardani, M., Bradford, D., Russell, K., Allan, S., Beattie, L., Ellis, J. G., & Akram, U. (2022). A systematic review and meta-analysis of poor sleep, insomnia symptoms and stress in undergraduate students. Sleep Medicine Reviews, 61. https://doi.org/10.1016/j.smrv.2021.101565
- Kalmbach, D. A., Anderson, J. R., & Drake, C. L. (2018). The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of Sleep Research, 27(6). https://doi.org/10.1111/jsr.12710
- Koffel, E. A., Koffel, J. B., & Gehrman, P. R. (2014). A meta-analysis of group cognitive behavioural therapy for insomnia. Sleep Medicine Reviews, 19, 6–16.
If stress and sleepless nights have been taking a toll on your well-being, know that support is within reach. At Private Space Medical, our experienced team of psychiatrists and psychologists are here to guide you through evidence-based approaches tailored to your needs—discreetly, professionally, and with care.
Explore a better way forward.
Explore a better way forward.
Dr Farah Idu Jion
Principal Psychologist
Principal Psychologist
