Insomnia Due To Stress: Why Does It Occur And How To Fix It?

Insomnia associated with stress is more common than we might think. Without proper intervention, it can turn into a chronic problem. So how do you deal with it? This is what we will see in this article.

Nervousness, difficulty in falling asleep, frequent awakenings, tachycardias in the middle of the night and even nightmares when we finally manage to sleep one or two hours…  Insomnia due to stress is a common condition that can affect our quality of life for some people. periods.

And we know, under these conditions, counting sheep becomes unnecessary, just like practicing meditation or drinking herbal teas. This type of experience creates a kind of vicious circle. Its trigger is usually concern and those external pressures that we cannot handle.

However, after so many days without restorative rest, mood and motivation weaken more and more. It is then complicated to find strength to solve these basic problems.

Insomnia data

About a third of the population suffer from insomnia occasionally  and between 10 and 12% of people suffer from it chronically. These conditions are extremely tiring and end up having an impact on health in many ways. It is therefore necessary to monitor this closely.

In addition, it should be taken into account that this disorder can have different origins. Of these, psychological states like anxiety and stress tend to be the most common. What to do to deal with this situation? We will analyze this right now.

Insomnia due to stress: symptoms, causes and strategies to manage it

When we have trouble falling asleep,  a lot of the daily formulas we are used to are useless. Telling ourselves internally ” I must fall asleep, I must fall asleep ” does not work because these formulas are useless for the brain.

And it is even worse when you get stuck in that mental hyperactivation that prevents thoughts from stopping and gives preoccupations no rest. Studies like those carried out at Laval University, Sainte-Foy in Canada tell us that any stressor affects our night’s rest.

This alteration  will be more or less intense depending on our capacity for confrontation. This implies something decisive: to treat insomnia, in these cases, it is essential to combine psychological therapy with the pharmacological approach. Let’s analyze this in more detail.

What are the symptoms associated with insomnia due to stress?

There are different types of stress. On the one hand, we find the acute stress, linked to these daily tasks or challenges which make our calm disappear and plunge us into this state of activation, preoccupation and relative anxiety.

It is also possible to suffer from acute episodic stress, in which case, if we have not controlled these daily pressures, we are drifting into a more problematic situation. We start to be unproductive at work and have more health problems.

The most worrying type of stress is undoubtedly chronic stress. It is a condition associated with past traumas or very distressing situations that block us for years; for example, suffer from burnout syndrome.

Symptoms associated with insomnia due to stress arise in cases of acute episodic stress and chronic stress. The events are as follows:

• Difficulty falling asleep (this can take hours).
• Frequent awakenings and poor quality rest. Usually we get up more exhausted than when we went to bed.
• Tachycardias in the middle of the night.
• The mind does not rest, negative ideas appear, as well as irrational and catastrophic thoughts.
• If we manage to sleep for two hours in a row, nightmares are usual.
• Tension headaches can also appear during the night.
• Muscle pain makes it difficult to find a good position to sleep.

What’s the cause ?

Why do stressful states affect nighttime rest? We have all asked ourselves this question more than once. And the more rest becomes necessary, the harder it is to find it.

The reason is found in what we know as the Monroe Hypothesis,  which explains why people who suffer from anxiety and stress find it very difficult to sleep.

• People who face these psychological states accumulate high physiological activation due to the high levels of cortisol and adrenaline. This hyperactivation does not go away when the night makes its appearance: it can even intensify.
• What is the reason ? When we find the silence of our bed again, our mind begins to think a lot more than usual,  to think about everything. This mental energy further over-activates the tension of the body and the brain.

What strategies should we apply to reduce insomnia associated with stress?

The first – and most decisive – step is to know the real cause of insomnia. It is recommended to go to the doctor to understand what is behind this sleep disorder. Once the organic causes are removed, we will focus on the psychological level to make changes. Here are some keys.

Strict sleep schedules

It is important that we pay attention to our sleep hygiene and  that we try to get up and go to bed at the same time, every day.

Reduce exposure to electronic devices

Two hours before bed, we will avoid exposing ourselves to laptop or computer screens. The blue light from these devices acts as a stimulant.

Prohibition to go to bed with your concerns: better to write them down in a notebook

The pillow cannot be the repository of all our concerns. It is forbidden to go to bed with the mind full of thoughts, anxieties and obsessive ideas. It is better to write them down in a notebook. We can even try to write down a motion for a resolution.

Prioritize and make small changes to feel good

To manage insomnia due to stress, it is essential to make changes. For this, it is necessary to clarify what are our priorities and what are these secondary aspects that we can eliminate to gain in well-being. Remember, self-care is not just about taking care of your body or looking after your diet. Personal care also means dedicating quality time to ourselves.

Sports, light dinners and breathing exercises

Going for a walk or a run will allow us to free ourselves from this stress accumulated throughout the day. So, after this little physical exercise session, we will enjoy a light dinner and we will reduce our physical and mental activity. Deep breathing exercises or reading a book will gradually improve the quality of our rest.

Consulting a professional is important

When the strategies explained do not work, or when the symptoms tend to worsen, it is best to call a professional. Insomnia that is not treated in time tends to impact health and quality of life.

Likewise,  uncontrolled stress ends up altering almost every area of ​​our life. Therefore, if we cannot deal with it, the ideal is to seek psychological help. Let’s think about it.