Sleep and stress
Stress & Sleep Problems
6 min read · General education
Overview
Insomnia means regularly having problems sleeping. Stress, worry, noise, an uncomfortable bedroom, caffeine and screen use can all play a part. It usually improves by changing sleep habits.
Common symptoms
- Difficulty falling asleep
- Waking during the night or too early
- Feeling tired and irritable during the day
- Difficulty concentrating
Possible causes and risk factors
- Stress, anxiety or depression
- Caffeine, nicotine or alcohol
- Irregular sleep schedule
- Screen use late at night
- Noise, light or heat in the bedroom
Prevention and healthy lifestyle
- Go to bed and wake up at similar times every day
- Keep the bedroom dark, quiet and cool
- Avoid tea, coffee and heavy meals late in the evening
- Put screens away an hour before bed
- Regular daytime activity
Nutrition and exercise considerations
- Regular exercise helps sleep — avoid intense workouts close to bedtime
- Light dinner a few hours before sleep
When to consult a healthcare professional
- Sleep problems lasting a month or more
- Feeling persistently low, hopeless or anxious
- Loud snoring with pauses in breathing
Emergency warning signs
- • Thoughts of harming yourself — contact emergency services or a crisis helpline right away
In Pakistan, call Rescue 1122 or 115 (Edhi) in an emergency.