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Stress and Insomnia

I have a stress-filled job, and I also have periodic bouts of insomnia. Could there be a connection between the two? In a word, yes. Not all insomnia is due to stress, but people who are under considerable stress can have insomnia. In the case of insomnia related to stress, alleviating the stress should alleviate the insomnia. Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal, which can upset the balance between sleep and wakefulness. Nevertheless, many people under stress do not have insomnia.


What then should I do to help my insomnia?


•Spend some time "winding down." A person with insomnia needs a "buffer zone," a period of time to allow the activating processes in the brain to wind down to allow the alerting mechanisms to decrease their activity so that the sleep systems can take over. I suggest that you start winding down two hours before bedtime. Stop all work and end phone calls to family and friends, as often they are activating. Watching television is all right in the evening. However, an hour before bed, I recommend reading or listening to music.

•Finally, focus on conditioning yourself for different sleep behavior. Insomnia is painful for people—it can take control of their lives. When someone suffering from insomnia walks into their bedroom, they often feel anxious, uncomfortable and tense, as they know from their experience that they might spend the night tossing and turning. They need to set up a situation so that they like going to their bedroom. The bedroom should be visually pleasing and very comfortable. One should use the bedroom only for sleep, sex, and changing clothes, pleasant activities, and if awake in the night should leave the bed and bedroom and spend "unpleasant" times awake in another room. "Waking" activities such as working on the computer, talking with one's partner, talking on the phone and watching TV should take place out of the bedroom