Sleep and Stress

Also known asStress and Sleep · Stress-related Insomnia · Anxiety and Sleep · Worry and Sleep · 压力与睡眠 · 压力失眠

What it is

Stress and sleep affect each other. Worry and a racing mind keep us awake, and tired people cope with stress less well. Stress raises the hormone cortisol and tends to make us crave sugary and fatty comfort foods, while a short night raises hunger hormones, so we feel hungrier and eat more the next day.

How food and lifestyle can help

Regular meals (do not skip breakfast or lunch), moderate caffeine, little alcohol, daylight and exercise all steady both sleep and mood. A wind-down routine of 30 to 60 minutes before bed, such as a warm shower, reading or gentle stretching, tells the body that it is time to sleep. See Stress and Sleep.

Foods and nutrients to focus on

1. Regular, balanced meals with protein, whole grains, vegetables and fruit.
2. A light evening meal, finished two to three hours before bed.
3. Herbal teas without caffeine, such as chamomile, as part of a wind-down routine.
4. Water through the day.

Foods and drinks to limit

1. Caffeine from midday, and alcohol to relax, which damages the second half of the night.
2. Using sugary or fatty snacks for comfort late at night.
3. Large, heavy meals close to bedtime.

Good to know

1. Writing down worries or tomorrow's tasks before bed can quiet the mind.
2. Slow breathing, mindfulness and regular exercise lower stress and improve sleep.
3. If poor sleep is persistent, see Insomnia and Poor Sleep Quality.

When to see a doctor

1. You feel anxious, low or overwhelmed most days, or you have panic attacks.
2. Sleep problems continue for weeks or affect work, relationships or driving.
3. You have thoughts of harming yourself: please contact your doctor, a local helpline or emergency services straight away.

This page is general information, not medical advice. If you have a medical condition or take medicines, check changes to your diet with your doctor or a registered dietitian.

NHS — Sleep and mental health, used for the main facts: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/