Sleep, Stress & Schedules: Tips For Getting Rest

You finally crawl into bed after a long day, but your mind won’t stop racing. You feel exhausted as you replay conversations, check your to-do list and think about tomorrow’s schedule. Before you know it, it’s midnight. When morning comes, you wake up tired and tense, wondering why a full night’s rest feels impossible.

If that sounds familiar, you’re like so many others. Life moves fast these days. Stress, technology and schedule changes can all take a toll on sleep. But if you understand how stress and sleep affect each other, you can learn simple ways to reset your body’s rhythm and finally find the reset you deserve.

Key Takeaways: Stress & Sleep

• Chronic stress increases cortisol, a hormone that can disrupt your body’s natural sleep-wake cycle.
• Poor sleep and stress create a cycle that leads to fatigue, irritability and reduced focus.
• Build healthy sleep habits, such as a consistent bedtime, create a calm sleep environment and practice relaxation, to help calm your mind and body.
• Small daily changes, like journaling, setting boundaries or reducing screen time, can have a big impact on your rest and overall health.

How Does Stress Hijack Your Sleep?

Stress and sleep are closely connected. When you’re stressed, your body releases cortisol — the “fight or flight” hormone that keeps you alert and ready to react. Normally, cortisol drops in the evening and signals your body to wind down. But chronic stress keeps those levels high and makes it difficult to relax and fall asleep.

Tapan Desai, MD, a board-certified pulmonologist and critical care and sleep medicine specialist with Franciscan Physician Network, explained it this way: “Improved sleep has multiple influences on our health. Not only do we have regeneration and improvement in functionality and thinking, but it also creates significant rest and reduces cortisol levels for stress. It improves our recovery and allows for nocturnal hormones to be secreted.”

When sleep is cut short or constantly interrupted, your body doesn’t get that chance to restore balance. Over time, the result can be physical tension, fatigue and a racing mind that won’t settle down at bedtime.

Does Poor Sleep Impact Your Health?

When stress keeps you awake, the results show up quickly. You might feel forgetful, irritable or emotionally drained. You may even find it harder to concentrate or to enjoy your day.

Dr. Desai encourages his patients to think about how they describe their fatigue.

“Everyone says they’re tired,” he said, “but I always ask my patients, ‘Are you sleepy or are you tired?’ Are you fatigued with life fatigue, family fatigue or work fatigue, or are you truly sleepy?”

The difference matters. Feeling tired but unable to fall asleep is often a sign that stress  drives your exhaustion.

Long-term poor sleep can also affect your physical health. It can raise your risk for high blood pressure, diabetes and heart disease. Studies show that people who regularly sleep fewer than seven hours a night are more likely to experience chronic health conditions.

And if your restless nights are because of anxiety or hormonal changes related to menopause, you may also notice your mood or patience slipping.

How Can You Get Better Sleep?

While you can’t remove all of life’s stress, you can change how you manage it, especially before bed.

“Sleep is a global sort of problem that we need to improve in terms of habit,” said Dr. Desai. “Make sure that we go to bed at the same time every night. Sleep, it’s like brushing your teeth, it only works if you do it right.”

Here are six ways Dr. Desai suggests to create calmer evenings and better mornings:

1. Prepare your space. Keep your bedroom cool, dark and quiet. Remove clutter, turn off electronics and use breathable bedding.

2. Create a consistent routine. Go to bed and wake up at the same time every day, even on weekends. This consistency strengthens your body’s circadian rhythm, which helps you fall asleep faster and wake up refreshed.

3. Make time to unwind. Give yourself 20–30 minutes to “come off the ledge,” as Dr. Desai describes it. “Meditate and do some intentional journaling, which can help with sleep.” These small moments of mindfulness tell your body it’s safe to relax.

4. Practice relaxation techniques. Try deep breathing, gentle stretching or progressive muscle relaxation. Even short breathing exercises can reduce cortisol and quiet your mind.

5. Stay active and mindful during the day. Physical activity helps burn off stress hormones, but don’t engage in vigorous exercise right before bed. Gentle movement, like walking or yoga, can also improve sleep quality.

6. Watch your intake. Limit caffeine after noon and alcohol before bed. Both can interfere with deep sleep and make it harder to stay asleep through the night.

How Can Managing Stress Help You Sleep Better?

Sometimes, better sleep starts with small changes during the day. Chronic stress often comes from packed schedules and too little downtime. Set clear boundaries around work, technology and commitments to help your evenings feel calm and predictable. Try these tips:

• Manage your time and focus on what matters most.
• Take short breaks throughout the day to reset your mind.
• Connect with friends or loved ones to reduce emotional tension.
• Set a “no screens after 9 p.m.” rule to help your mind unwind before bed.

And if you’ve tried these strategies but still struggle, don’t ignore the signs. Difficulty sleeping more than three nights a week or ongoing anxiety could mean a sleep disorder such as insomnia or sleep apnea.

A Good Night’s Sleep Can Change Everything

Sleep isn’t a luxury — it’s the foundation for health. Managing stress and sleep together can help you think more clearly, handle challenges easier and feel like yourself again.

Even small steps, like setting a bedtime routine or taking a few deep breaths before bed, can make a difference.

“I think all of us are trying to improve our wellness and our health. People are recognizing that sleep is a huge part of that,” said Dr. Desai.

If you still struggle to get the sleep you need, request an appointment with a sleep specialist. Or find out what your sleep score is. Take our SleepAware™ assessment, and in just minutes, receive a free, confidential analysis of your current risk factors for developing sleep apnea.