What To Do When Stress Causes Insomnia

Experiencing insomnia due to stress is a common issue, but it can often be addressed through simple, effective techniques known as relaxation therapy. This method aims to reduce both physical and cognitive arousal that interferes with sleep, helping individuals drift off more easily. Clinically, relaxation therapy encompasses a variety of approaches, including progressive muscle relaxation, biofeedback, guided imagery, and calming activities like tai chi or listening to soothing music. Among these, progressive muscle relaxation is one of the most widely used and can be particularly helpful for short-term insomnia.

Understanding Progressive Muscle Relaxation

Progressive muscle relaxation begins with deep breathing exercises, followed by a systematic process of tensing and then relaxing different muscle groups throughout the body. Typically, you start with the arms, then move to the shoulders, back, neck, and legs. The key is to focus on the contrast between tension and relaxation, which enhances your awareness of physical sensations. By doing this regularly, you can train your body to enter a more relaxed state quickly when stress arises.

Combining Techniques for Better Results

For best results, progressive relaxation can be paired with stimulus control therapy, especially under the guidance of a trained professional. Stimulus control helps reinforce the connection between your bed and sleep, rather than anxiety or wakefulness. If you wake up in the middle of the night, try practicing a few minutes of relaxation training before attempting to fall back asleep. This practice can help calm your mind and prepare your body for rest.

When Relaxation Isn't Enough

If you find that after 20 minutes of trying to fall asleep you're still wide awake, it may be best to get out of bed and engage in a quiet, non-stimulating activity until you feel sleepy again. Staying in bed when you're not sleeping can create a negative association between your bed and rest, making insomnia worse over time. Instead, create a relaxing pre-sleep routine that includes dim lighting, soft music, or reading to signal your body that it's time to wind down.