Have you been wondering, “Why am I not sleeping well lately?”

Maybe you fall asleep easily but wake up during the night. Maybe your mind starts racing as soon as your head hits the pillow. Or perhaps you are getting enough hours of sleep but still wake up feeling exhausted.

There are many possible reasons for changes in sleep, including changes in your routine, caffeine, medications, physical health conditions, and sleep disorders. But if your sleep problems started during a stressful or emotionally difficult period, stress and anxiety may be playing a role.

Stress is a common contributor to short-term sleep difficulties, and ongoing stress can contribute to persistent sleep problems. Anxiety can also make it difficult to quiet your thoughts, relax your body, fall asleep, or stay asleep.

Can stress really affect your sleep?

Yes. When you are stressed, your body can remain in a heightened state of alertness. Instead of naturally winding down at bedtime, your mind and body may continue responding as though there is something that needs your attention.

This can make it difficult to relax enough to fall asleep.

You might notice:

• Racing or repetitive thoughts when you lie down

• Worrying about work, school, relationships, finances, or family

• Difficulty falling asleep even though you feel tired

• Waking up during the night and having trouble falling back asleep

• Waking up earlier than you intended

• Feeling tense or restless at bedtime

• Checking the clock repeatedly because you are worried about how little sleep you are getting

• Feeling tired, irritable, anxious, or unfocused the next day

Stress-related sleep problems can become a cycle. You may have a stressful day, sleep poorly that night, feel more overwhelmed the next day, and then worry about whether you will sleep that night. Over time, worrying about sleep itself can make it harder to sleep.

Why does my mind race when I try to sleep?

During the day, there are usually plenty of distractions competing for your attention. At night, things become quiet.

That can give your brain an opportunity to focus on everything you have been putting off.

You may suddenly find yourself thinking:

“What if I made the wrong decision?”

“How am I going to handle everything tomorrow?”

“Why did I say that earlier?”

“What if something goes wrong?”

“I really need to get some sleep.”

For someone experiencing anxiety, bedtime can become a time when worries feel especially noticeable. Anxiety and sleep problems often occur together, and each can make the other worse.

This does not necessarily mean that anxiety is the only reason you are having trouble sleeping. But if you notice that your sleep problems tend to appear or worsen when you are under emotional stress, it may be worth looking at what is happening outside of the bedroom, too.

Why am I waking up at 3 a.m.?

Waking up during the night is common, and an occasional restless night does not necessarily mean something is wrong.

However, frequent nighttime waking can have many causes. Stress and anxiety are among them. When your mind remains on alert, you may wake up and immediately begin thinking about your worries or responsibilities.

Instead of drifting back to sleep, your brain may start problem-solving:

“How am I going to fix this?”

“What am I going to do tomorrow?”

“I can’t believe I have so much to deal with.”

If this happens regularly, it can be helpful to consider whether there is an underlying source of stress or anxiety that needs attention.

What can I do if stress is affecting my sleep?

Improving your sleep habits can be a helpful starting point.

Keep a consistent sleep schedule

Try to go to bed and wake up around the same time each day. A consistent schedule can help support your body’s natural sleep-wake rhythm.

Create a transition between your day and bedtime

If you go directly from work, school, caregiving, or scrolling on your phone into bed, your mind may not have much opportunity to slow down.

Give yourself some time to transition into sleep. Reading, taking a warm shower, gentle stretching, or practicing a relaxation exercise may help create a calmer bedtime routine.

Give your worries somewhere to go

If your thoughts tend to race at night, try writing down what is on your mind before getting into bed.

You might make two short lists:

Things I’m worried about

Things I can address tomorrow

The goal isn’t to solve everything before bed. It is to remind yourself that you do not have to solve everything tonight.

Pay attention to what happens during the day

Sleep problems do not always begin at bedtime.

Ask yourself:

• What has been stressing me lately?

• Have I been feeling overwhelmed?

• Am I constantly worrying about something?

• Have I been giving myself enough time to rest?

• Am I avoiding an issue that keeps coming back to my mind?

• Has something recently changed in my life?

Sometimes improving sleep starts with addressing the stress that is keeping your mind on high alert.

When should I seek help for sleep problems?

If you occasionally have a bad night’s sleep, you may not need professional help.

But if sleep problems are happening regularly, affecting your daytime functioning, or occurring alongside significant anxiety or stress, it may be worth talking with a healthcare professional. Persistent sleep problems can have many possible causes, including medical conditions, medications, mental health concerns, and sleep disorders.

You also do not have to wait until your stress feels “severe” before asking for support.

If you find yourself thinking, “I know I’m stressed, but I don’t know how to turn my brain off,” that can be a good reason to talk with a therapist.

What if stress—not sleep—is the bigger problem?

Sometimes poor sleep is a symptom of something else happening in your life.

You may be navigating:

• Work or school stress

• Relationship difficulties

• Parenting challenges

• A major life transition

• Family responsibilities

• Financial stress

• Immigration-related stress or uncertainty

• Anxiety or persistent worry

• Feeling overwhelmed or burned out

In these situations, addressing the underlying stress may be an important part of feeling better.

Therapy can provide a space to understand what is contributing to your stress, develop healthier coping strategies, and work on patterns of worry or anxiety that may be affecting your daily life—including your sleep.

How Vos Vita Counseling can help

At Vos Vita Counseling, we help children, teens, adults, couples, and families navigate anxiety, stress, life transitions, and other challenges that can affect emotional well-being.

Our therapists use evidence-based approaches including Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) to help clients develop practical skills for managing stress, regulating emotions, and navigating difficult situations.

If stress or anxiety is making it difficult to sleep, relax, or feel like yourself, you don’t have to figure it out alone.

Vos Vita Counseling offers in-person therapy in Marietta and telehealth throughout Georgia.

Schedule a consultation with Vos Vita Counseling HERE!

* A note about sleep problems

Sleep difficulties can have many causes, and this article is not intended to diagnose or treat a sleep disorder. If you have persistent sleep problems, significant daytime sleepiness, or symptoms that concern you, speak with your healthcare provider to determine whether additional evaluation is appropriate.