Sleep Concern

Stress keeps me awake

Daily stress has followed you into the night and won't let go.

Educational information — not medical advice. Talk to your care team about what's right for you.

Overview

Stress is one of the most common sleep disruptors. When the nervous system is activated by the demands of the day, it doesn't simply switch off at bedtime — it carries that activation into the night, keeping the brain alert and the body tense. Occasional stress-related sleep trouble is normal; when it becomes a pattern, it's worth addressing both the stress and the sleep.

Common Causes

Chronic stress that keeps the sympathetic nervous system activated around the clock.
An incomplete transition between work and rest, with no buffer to decompress.
Rumination — the mind rehearsing problems and solutions when it should be winding down.
Physical tension held in the body through the evening.
Stress-driven behaviors — late screens, alcohol, or caffeine — that further disrupt sleep.

What You May Be Experiencing

Difficulty falling asleep when stressed, even when exhausted.
Waking in the night with the mind immediately back on problems.
Physical tension — tight jaw, shoulders, or stomach — at bedtime.
Sleep that tracks your stress level: worse in hard weeks, easier on breaks.
Daytime tiredness compounded by poor stress recovery overnight.

Dr. Morse's Approach

Dr. Morse treats stress-related sleep trouble with a two-part approach: she helps patients build a genuine wind-down that signals the nervous system to downshift, and she addresses the stress itself — not just the sleep symptom. Her plan uses structured decompression (scheduled worry time, journaling), physical relaxation (breathing, stretching), and realistic stress management, so the night becomes a place of recovery rather than another arena of effort.

Treatment Options

Behavioral

A protected wind-down, scheduled worry time, and relaxation practices like breathing or progressive muscle relaxation.

Lifestyle

A buffer between work and bed, regular exercise, and reducing stress-amplifying substances.

Medical

Short-term support for stress or insomnia when behavioral strategies alone are insufficient, under clinical guidance.

Your Night-time Routine

A practical, step-by-step wind-down built around this concern's specific drivers. Follow it consistently for two to three weeks — rhythm, not perfection, is what resets sleep.

1
7:00 PM
Scheduled worry time — write down concerns and to-dos, then close the notebook for the night.
2
8:00 PM
A buffer activity that isn't goal-oriented: a walk, a bath, music, or a hobby.
3
8:45 PM
Slow breathing or progressive muscle relaxation for 5–10 minutes to downshift the nervous system.
4
9:15 PM
Screens off; warm, dim light; a calming book or audio.
5
9:30 PM
Lights out; if stress surfaces, note it on a bedside pad and return to your breath — the notebook holds it for you.

Take this guide home

A printable PDF of this concern's full overview, routine, and treatment options.

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When to Seek Help

If stress is chronically disrupting sleep, affecting mood, or feeling unmanageable, professional support can help with both stress and sleep. Persistent insomnia or significant anxiety is a sign to reach out, not to push through.

Educational — Not Medical Advice

This content is provided for general educational purposes only and does not constitute medical advice, diagnosis, or treatment. It is not a substitute for consultation with a qualified healthcare professional. Submitting a question or receiving a reply does not establish a doctor-patient relationship. Always seek the advice of your physician or other qualified health provider with any questions about a medical condition, and discuss any changes to your care with your own care team.

Ready for personalized guidance?

Dr. Morse offers one-on-one and group coaching to help you move from understanding your sleep concern to changing it. Share what you're experiencing and she'll be in touch.

Request a Coaching Consultation