How Stress Impacts Your Sleep and What You Can Do About It

Robb Collins

Updated: November 27, 2024

Stress is an everyday challenge that affects productivity, mental well-being, and physical health. At Octave, we prioritize improving sleep, one of the areas most impacted by stress. In a September 2024 survey, more than 75% of Octave owners who previously struggled with poor sleep or stress reported that their Octave mattress significantly or moderately helped address these issues. By understanding how stress interferes with sleep and adopting effective solutions, you can reclaim restful nights and enjoy a brighter, healthier outlook.

How Does Stress Affect Your Sleep?

The Stress-Sleep Cycle

According to the American Psychological Association, adults who sleep fewer than 8 hours per night are more likely to say they are stressed and many people find that their stress levels rise when their sleep duration and quality decline.¹

Increased Wakefulness and Lighter Sleep

Stress often keeps our mind in overdrive, replaying worries or anxieties². This mental stimulation makes it challenging to fall asleep or stay asleep. People experiencing stress tend to have lighter, more fragmented sleep, leading to increased wakefulness throughout the night and less time in deep, restorative sleep stages.³

Difficulty Achieving REM Sleep

When we don’t get enough restful sleep, our bodies miss out on essential benefits like muscle repair and memory consolidation. According to the US-based Portneuf Medical Centre, prolonged stress reduces sleep duration and decreases REM sleep, leading to lower sleep quality, impaired memory, and difficulties with mood regulation.⁴

Practical Strategies to Improve Your Sleep

Thankfully, there are many ways to mitigate stress’s impact on your sleep. Here’s a look at proven strategies:

Create an Ideal Sleep Environment

Your bedroom should be a sanctuary for sleep. Keep the room cool, dark, and quiet. Investing in quality bedding, a comfortable mattress, and items like blackout curtains, a sleep mask or white noise machines can make a significant difference in your comfort and relaxation.

A beautiful and comfortable sleep space featuring the Octave mattress

Octave supports creating the ideal sleep environment with a range of high-quality sleep products designed to enhance comfort and relaxation. Our selection includes premium mattresses that deliver essential support for a restful night, along with bedding made from breathable, comfortable materials — all crafted to help transform your bedroom into a haven of restful, undisturbed sleep.

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Establish a Bedtime Routine

Creating a calming pre-sleep routine signals your brain that it’s time to unwind. An hour before bed, avoid screens, dim the lights, and do activities that promote relaxation, such as reading, gentle stretching, or listening to calming music. ⁵

Practice Mindfulness and Relaxation Techniques

woman doing yoga on a her octave mattress

Mindfulness meditation, deep breathing exercises, and progressive muscle relaxation are all effective techniques for calming the mind and lowering stress levels.⁶ Even a few minutes before bed can make a difference. Mindfulness meditation is thought to improve sleep by reducing repetitive thoughts, calming emotional reactions, and promoting a balanced perspective on experiences.⁷

Limit Stimulants and Alcohol

According to a recent article in Medical News Today, alcohol generally lowers sleep quality, while caffeine reduces sleep duration.⁸ Aim to limit caffeine intake in the late afternoon and early evening and avoid alcohol within a few hours of bedtime.

When to Seek Professional Help

If you’ve tried these strategies and continue to struggle with stress-induced sleep issues, it may be time to seek professional guidance. Therapists can offer specialized techniques for treating insomnia and other sleep disturbances. Additionally, speaking to a medical provider can help identify any underlying conditions that may be exacerbating stress or sleep problems.

The Bottom Line: Taking Back Your Nights

Though stress can significantly impact sleep, understanding the link between the two is the first step in breaking the cycle. By choosing an Octave mattress, incorporating mindful practices, creating a calming bedtime routine, and managing stress throughout the day, you can protect and even improve the quality of your sleep. With better rest, you’re more equipped to face the day’s challenges with resilience and clarity. Sleep well to live well—one stress-free night at a time.

Stress and Sleep. Accessed Nov. 12, 2024.
https://www.apa.org/news/press/releases/stress/2013/sleep ↩︎
Ibid. ↩︎
Ibid. ↩︎
The Relationship Between Sleep and Stress. Access Nov. 12, 2024.
https://www.portneuf.org/news/relationship-between-sleep-and-stress ↩︎
Sleep tips: 6 steps to better sleep. Accessed Nov. 12, 2024.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 ↩︎
Mindfulness: How Tt Helps Your Health. Accessed Nov. 12, 2024.
https://www.webmd.com/balance/what-is-mindfulness ↩︎
The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Accessed Nov. 12, 2024.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693/#:~:text=Mindfulness%20meditation%20is%20hypothesized%20to,which%20together%20may%20facilitate%20sleep. ↩︎
Alcohol and caffeine hurt sleep quality and quantity, study finds. Accessed Nov. 12, 2024.
https://www.medicalnewstoday.com/articles/alcohol-caffeine-hurt-sleep-quality-sleep-quantity ↩︎

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