Most Insomnia Is Linked to Stress–How to Relieve It

Good sleep comes from letting go of stress and nurturing your body with regular routines, warm baths, and gentle bedtime stretches.

Illustration by The Epoch times, Getty Images

Sleep is essential for good health and staying youthful. Clinically, most insomnia problems are closely linked to stress. Lung Chan, a psychiatrist, told The Epoch Times that the first step to better sleep is often learning to “let yourself off the hook.” That is, to let go of pressure and ease up on yourself.

People are busy working all day. Although their bodies are exhausted, once they lie in bed, their brains can start racing, constantly replaying the day’s conversations and planning tomorrow’s tasks.

Many people don’t recognize that they are stressed, yet sleepless nights are a clear warning signal from the body.

Sleeping Pills Aren’t Best for Stress-Related Insomnia

The common signs of stress-related insomnia include difficulty falling asleep, frequent night waking, and daytime tiredness.

There are also other types of insomnia that may not be directly linked to stress, but still relevant, such as frequent dreaming, snoring, and restless limbs.

Different kinds of insomnia need different treatments, Chan said. For example, stress-related insomnia is often treated more effectively with anti-anxiety medication than with standard sleeping pills, while insomnia with restless limb movements may require drugs that increase dopamine. Because of these differences, sleeping pills aren’t one-size-fits-all and should only be used by the person they were prescribed for and under medical guidance.

How Overthinking Leads to Frequent Dreaming

For the frequent-dreaming type of insomnia, Chan cited an old expression: “What you think about during the day is what you dream about at night.” People who overthink are more likely to carry daytime emotions into their dreams.

Normal sleep consists of four to five cycles, each containing a brief period of rapid eye movement or REM sleep—the dreaming stage. Generally, if dreams are brief and quickly forgotten, this indicates good sleep quality. However, if dreams are frequent and remembered clearly, it often means the person is not getting enough deep sleep.

Another theory suggests that people who dream frequently may process unpleasant daytime experiences through interactions between the amygdala and the cerebral cortex. These dreams can absorb many negative emotions and may influence a person’s personality, making them more negative. This is still a hypothesis and not yet conclusive, Chan noted. Breaking the cycle of insomnia relies not only on medication—which is only a supportive measure—but, more importantly, on changing lifestyle habits.

Chan recommended meditation as a good option, but the mind must truly settle down. Alternatively, you can take a warm bath before bed, listen to music, or use aromatherapy to create a bedtime ritual. Avoid scrolling on your phone before bed, and refrain from intense exercise; gentle stretching can be helpful. The key is to relax and let go of the day’s pressures.

4 Pre-Sleep Stretches to Help You Relax and Fall Asleep

Gentle stretching before bed can effectively release muscle tension and daily stress. Here are four targeted stretches:

1. Knee-to-Hip Rotation

Knee-to-hip rotation stretches the lower back and hips.

 Step 1: Lie on your back with both legs extended.

Step 2: Lift your right leg, bend the knee, and hug your right knee with both hands.

Step 3: Gently lower your right knee toward the right side. At the end of the movement, straighten the right leg and bring it back to meet the left leg, returning to the starting position.

Step 4: Repeat the same movement on the left side. Keep both shoulders flat on the ground throughout the movement.

2. Figure 4 Crunch

The figure-4 crunch stretches the glutes.

Step 1: Lie on your back with both knees bent and feet flat on the floor, about hip-width apart.

Step 2: Place your right ankle on top of your left thigh, just above the knee, and let your right knee open outward.

Step 3: Lift your shoulders slightly off the mat, reach your hands around the back of your left thigh, and gently pull the left leg toward your body.

Step 4: Hold for several seconds, then switch sides and repeat the same movement.

3. Side-Legged Forward Fold

The side-legged forward fold stretches the hamstrings, one side at a time.

Step 1: Sit on the floor with your back straight.

Step 2: Extend your left leg straight out to the side. Bend your right knee and place the sole of your right foot against the inner thigh of your left leg.

Step 3: Hinge forward at your hips, gently lowering your upper body toward the floor.

Step 4: Hold for a few seconds, then switch sides and repeat the same movement.

4. Butterfly Stretch

The butterfly stretch opens the inner thigh muscles.

Step 1: Sit with your knees bent and the soles of your feet pressed together, allowing your knees to open outward.

Step 2: Pull your feet closer to your body and use your elbows to gently press your thighs down toward the floor.

Step 3: Hinge forward at your hips and slowly fold your upper body toward the floor.

By cultivating a regular sleep schedule, managing stress, and adding simple bedtime rituals or gentle stretches, you can meaningfully improve your sleep quality, helping your body and mind to unwind, recharge, and truly rest.

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