Work stress can contribute to insomnia, so better sleep may require both a calmer bedtime and practical steps to address what is weighing on you. For tonight, write down unresolved work concerns and one next action for each, follow a steady wind-down routine, and get out of bed if you cannot sleep. If sleep problems persist or affect your daytime life, talk with a healthcare professional about cognitive behavioral therapy for insomnia (CBT-I), the best-supported behavioral treatment for chronic insomnia in adults.
Why work stress can keep you awake
Stress about deadlines, workload, conflict, or tomorrow’s tasks can make it harder to fall asleep or stay asleep. The National Institutes of Health lists stress among factors associated with insomnia. When work is the trigger, adjusting bedtime habits may help, but it may also be important to reduce or manage the work pressure itself. NIH: Insomnia
What to do tonight
Put work concerns on paper earlier
Set aside a short period before your bedtime routine to write down what is unfinished and the next concrete action for each item. For example, note “send the revised schedule to Maya at 9 a.m.” rather than carrying a vague reminder to “deal with the schedule.” This is a practical way to organize thoughts, not a proven insomnia treatment; if writing turns into more work planning, stop and return to a calming activity.
Use a repeatable wind-down routine
Choose quiet activities that help mark the end of the day, such as reading, listening to calming music, or taking a warm bath. The NIH advises limiting screens for about an hour before bed and keeping the bedroom cool, quiet, and dark. Caffeine can remain in the body for up to eight hours, so consider having it earlier in the day if it may be affecting your sleep. NIH: Insomnia
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If you are awake in bed, change the setting
CBT-I uses stimulus control to help reconnect bed with sleep: go to bed when sleepy, keep a regular wake time, and get out of bed if you cannot sleep. Do a quiet activity elsewhere, then return when sleepy. The aim is not to force sleep or keep checking the clock. NHLBI: Sleep Disorder Treatments; AASM clinical practice guideline (2021)
Try relaxation as an optional aid
Slow breathing or another relaxation exercise may help you settle, but it should not be treated as a cure. The National Center for Complementary and Integrative Health says evidence for relaxation alone is small and low quality, while CBT-I has stronger support. NCCIH: Mind and Body Practices for Sleep Disorders—What the Science Says (March 2024)
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Address the work stress, not only bedtime
If a work problem is repeatedly following you into the night, consider what change could reduce the pressure: clearer priorities, a workload adjustment, more support, or a conversation about expectations. The UK NHS suggests discussing priorities, workload adjustments, or other support with a manager. Adapt that advice to your workplace and circumstances; if talking with your manager is not appropriate or safe, consider another trusted workplace contact or professional support. NHS: Work-related stress
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When difficulty sleeping may need treatment
An occasional bad night during a stressful period is different from persistent insomnia. The NIH describes chronic insomnia as sleep difficulty at least three nights a week for more than three months that is not fully explained by another health problem. You do not have to wait three months to seek help: speak with a healthcare professional if sleep problems affect daily activities, persist, or concern you. A clinician can help assess possible causes and appropriate treatment. NIH: Insomnia
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Ask about CBT-I for ongoing insomnia
CBT-I combines approaches such as cognitive therapy, sleep education, stimulus control, and sleep restriction. The American Academy of Sleep Medicine’s 2021 guideline strongly recommends multicomponent CBT-I for adults with chronic insomnia. It typically involves four to eight sessions; NHLBI describes a usual six-to-eight-week treatment plan. Duration and format vary, and treatment may be available in person or online. A provider may ask you to keep a sleep diary to help guide care. AASM clinical practice guideline (2021); NHLBI: Sleep Disorder Treatments
Sleep hygiene, relaxation, supplements, and sleep gadgets are not substitutes for assessment or CBT-I when insomnia is ongoing. Ask a healthcare professional which approach fits your health circumstances rather than self-prescribing based on general advice.
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