Stress and Sleep: A Vicious Cycle to Break

Stress and sleep are closely linked: excessive stress disrupts sleep, while lack of sleep increases sensitivity to stress. In Geneva, many people suffer from insomnia or frequent night awakenings due to an intense lifestyle and high mental load.

1. How Does Stress Affect Sleep?

When we are stressed, the brain activates the hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of cortisol — the stress hormone (McEwen, 2006). High levels of evening cortisol interfere with sleep by:

✔️ Delaying sleep onset: Mental hyperactivity prevents the brain from relaxing
✔️ Causing night awakenings: Sleep becomes lighter and more fragmented
✔️ Reducing deep sleep: Which impairs physical and cognitive recovery

2. Lack of Sleep: A Stress Aggravator

Inadequate sleep:

✔️ Increases irritability and anxiety: The brain becomes more reactive to negative stimuli (Walker, 2017)
✔️ Impairs focus and memory: Leading to increased mental load and daily stress
✔️ Weakens the immune system: Making the body more vulnerable to illness

3. How to Improve Sleep Despite Stress?

✔️ Establish a consistent sleep routine: Going to bed and waking up at the same time helps regulate natural sleep cycles
✔️ Optimize your sleep environment:

• A cool room (between 16–19°C) promotes falling asleep

• A comfortable mattress, pillows, and bedding improve sleep quality

• Limit stimulation: Avoid bright lights, noise, and screens before bedtime

✔️ Reduce screen time before bed: Blue light inhibits melatonin, the sleep hormone
✔️ Practice relaxation techniques: Meditation, deep breathing (e.g., the 4-7-8 method), and heart coherence exercises help reduce stress before sleep
✔️ Avoid stimulants in the evening: Caffeine, nicotine, and screens activate the nervous system
✔️ Express your thoughts: Writing down concerns in a journal helps clear your mind before bed

4. When to See a Psychologist?

If stress and sleep issues persist despite lifestyle changes, psychological support can help you better manage your thoughts and anxiety.

Need help to regain restful sleep?
Book an appointment with a psychologist in Geneva on OneDoc and improve your well-being.