We’ve all lost sleep at some point in our lives.
But if you’re consistently tossing and turning, mentally writing your to-do list for the next day, or having nightmares about missing deadlines and getting chewed out by your boss in the office, it might be time to take stock of your stress levels.
Take comfort in the fact that many people struggle with restless nights like these. We surveyed our audience about their sleep habits, and nearly half of respondents (48%) say they experience work-related stress that frequently impacts their sleep. Here’s how to cope and get your sleep back on track by growing your identity outside of work.
Read more: Work Remotely? Experts Share Tips for Staying Motivated & Connected When Working From Home
How work stress affects your sleep
Work stress is one of the most common contributors to sleep disturbances.
Stress causes your body to release cortisol, also called the stress hormone. While this is a useful natural response when you’re dealing with challenges that require you to be alert, it works against you when it’s time to rest. Elevated cortisol levels can lead to racing thoughts, difficulty falling asleep, and frequent wake-ups throughout the night. Over time, chronic stress and lack of sleep create a vicious cycle—poor sleep makes you more susceptible to stress, and in turn, stress continues to disrupt your ability to get quality rest.
The mental strain of work-related stress is often compounded by physical habits, like working late or checking emails in bed. When work tasks creep into the evening hours, your body struggles to differentiate between work time and relaxation time. Plus, the blue light emitted from screens can suppress the production of melatonin, the hormone responsible for regulating sleep, and interfere with your body’s natural circadian rhythm. As a result, it becomes harder to unwind, and you may feel mentally “on” even when the workday is long over.
Remote work especially blurs work-life boundaries
When you’re working from home, mentally clocking out and switching off after you close your laptop can be even more difficult. One survey respondent agreed remote work makes it difficult to relax after hours: “Since work is at home, it's often difficult to 'unplug.’ When there’s a lot on my to-do list, I find it difficult to stop thinking about it, and I will have interrupted sleep with that list and thoughts nagging at me.”
Without a physical transition (like a commute) before and after work, it’s often hard to find reasons why you shouldn’t respond to a client after hours—especially when your workstation is in the same room as where you’re cooking dinner. There’s almost an unspoken pressure to constantly be reachable online. If you don’t set and maintain clear boundaries between your personal and professional life, work responsibilities can, and will, spill into personal time, and vice versa.
Read more: How to Feel More Confident & Secure in Your Job While Working Remotely
6 self-soothing tips for better sleep
When you want to advance professionally and impress your manager, saying ‘yes’ to every opportunity might seem like the best option for your career, but taking on too much comes at a cost: your health. Learn how to say ‘no’ politely and make a list of your non-negotiables (phone-free dinners with your partner or children, uninterrupted reading time before bed, time for physical activity outside before it’s dark, etc).
On top of boundaries, it’s important to build a toolkit of activities to help calm your mind and emotionally detach from work at night. If counting sheep isn’t your thing, use these tips to get a good night’s sleep.
Read more: 4 Signs You’re Overthinking at Work & How to Break the Cycle
1. Schedule “worry time” before bed
It may sound counterintuitive, but setting aside specific time to focus on upcoming deadlines, unread emails, and unfinished tasks can help clear your mind before bed. Take 20 minutes to review your calendar and to-do list for the next day. By allowing yourself to problem-solve and address your anxieties earlier, you can relax more easily when it's time to sleep. If you're feeling particularly overwhelmed, take inspiration from this person, who responded to our sleep survey: “I have put in a lot of work framing all the stress in my life. So when it arises, I reach into my stress management tool box…and release the need to be right or perfect. By bedtime, I am good!”
2. Create a routine to transition out of your work day
Whether you work from home or have a commute to your office, establishing a clear routine to signal the end of your workday is essential for maintaining boundaries. For example, if you work from home, try creating a ritual like clearing your workspace and taking a short walk outside. If you commute, use the time to decompress by listening to a podcast, music, or even practicing mindfulness to mentally leave work behind. Once home, focus on an activity that helps you shift into personal time, like preparing dinner, reading a book, or engaging in a hobby. The key is consistency. Whether it’s a short meditation, a workout, or simply enjoying a cup of tea, developing an end-of-day routine trains your mind to recognize when work is done.
3. Journal
Write down your thoughts or worries before bed to clear your mind. Your journal entry doesn’t have to be eloquent—just let yourself free write or brain dump whatever’s on your mind. This can allow you to release any pent-up stress or mental clutter before trying to sleep. Practice gratitude by writing down three things you’re thankful for. For example, you might note, “I’m grateful for the walk I took today,” or “I’m thankful for the support I received from my coworker.” This simple practice can help you reframe your thoughts and create a sense of calm.
For a more structured approach, buy specific journals or workbooks tied to burnout, stress, gratitude, sleep, and more that offer guided prompts and exercises. You can also use journaling to set intentions for the next day. Whether it's planning out your top priorities, writing down positive affirmations, or listing small actions to tackle in the morning, having a clear path for the next day can ease lingering stress and make it easier to fall asleep with a clear head.
Read more: 40 Creative Journaling Prompts for Finding Joy & Fulfillment at Work
4. Use a meditation app
There are plenty of meditation apps and podcasts out there that focus on calming your mind, slowing your breathing, and reducing stress to aid with sleep. My personal favorite is Headspace because of their dreamy bedtime stories—what they call Sleepcasts—a blend of calming narration and ambient noise that lulls you into a relaxed state. Each Sleepcast starts with a grounding “wind down” exercise, then transitions into a guided tour of a sleepy, dreamy environment.
Two of my favorite Sleepcasts include “Moonlight Library,” one where you’re gently led through the aisles of a quiet, magical library under soft moonlight, and “Rainday Antiques,” one where you’re invited to get lost in an old antiques shop on a gloomy, rain-soaked night. Unlike traditional stories, these have no beginning, middle, or end, and they’re tweaked slightly every night so you’ll never hear the same narration twice.
5. Experiment with aromatherapy
For a good night’s rest, invest in a quality room and linen spray or essential oil diffuser to create a soothing atmosphere. Spritzing your pillow with a scent that has sedative properties, like lavender or chamomile, can help send you into dreamland. In addition to curating a space that smells like a five-star hotel, simply using a product called “pillow mist” can add a touch of elevation to your bedtime routine, making it feel more serene, magical, and luxurious.
6. Try deep breathing and muscle relaxation exercises
If you’re an overthinker like me, you’re no stranger to the urge to start ruminating as soon as your head hits the pillow. When you notice your mind jumping into spiral mode, inhale for four seconds, hold your breath for four seconds, and exhale slowly for four seconds. This “box breathing” technique calms the nervous system and will help you relax by focusing your attention on grounding physical sensations. Along with deep breathing, try progressive muscle relaxation. Tense and release different muscle groups, starting with your head and moving all the way down to your toes. If your mind starts to wander, don’t criticize yourself, simply draw your attention back to your body.
Read more: 4 Grounding Techniques to Keep You Calm
3 ways to grow your identity outside of your job
When your 9-5 starts to invade into your 5-9 and beyond, it’s time to set boundaries. While a career can be fulfilling and a source of pride, you are not your job. Your job is just one facet of who you are, it doesn’t define your entire identity and worth.
Embracing your passions, relationships, and personal growth can allow you to cultivate a more balanced sense of self. When you detach your identity from your job and professional achievements, you create more space for experiences that enrich your life and wellbeing overall.
1. Cultivate a hobby or find a third space that refuels your energy
A friend of mine hosts a knitting club once a month at a brewery to catch up with friends, both old and new. Another friend finds immense joy in throwing elaborate outdoor dinner parties with themed decor, tasting courses, and cocktails. Another friend loves teaching yoga after work at a local studio. As social beings, it’s so important for us to have third spaces—environments outside of our homes (first space) and workplaces (second space) where we can relax, connect, and build community with others, such as cafes, parks, or libraries.
Regardless of what your passion or interests are, what matters is that you find ways to tap into your creative energy and find fulfillment. Join a book club, open an Etsy shop for greeting cards, create a scrapbook with old ticket stubs and pictures, create fridge magnets with air dry clay, or write a letter to a long distance friend. No matter what you choose, remember that this activity serves a purpose—helping you feel more content when you look at your life holistically—and it doesn’t have to be a hobby for financial gain. We love a good side-hustle, but creativity can simply be for joy and personal fulfillment.
Develop new skills
If you’re feeling overworked, uninspired, or even caught in the golden handcuffs, dedicate some time to learning new skills. Expanding your skill set beyond your current role not only helps you grow your identity outside of your job title, but also keeps your mind engaged and excited about new challenges. For example, if you're a content creator, learning basic design skills can make you a more versatile and valuable team member, allowing you to take on new projects or collaborate more effectively with other departments.
Incorporating these new skills into your work can boost your confidence and open doors to new opportunities. Plus, investing in your personal growth helps create a healthier work-life balance, which can reduce stress and lead to better sleep in the long run.
Read more: The Power of Microcredentials: Elevate Your Career with Specialized Skills
Engage in more physical activities
Physical activity improves sleep quality. Regular exercise can lower cortisol levels, reduce the amount of time it takes to fall asleep, improve sleep efficiency (how much time you spend in deep sleep), and decrease the risk of sleep disorders. You don’t have to consider yourself athletic to engage in more physical activities—there are numerous options to consider.
Joining a local recreational sport team or participating in a group fitness class like yoga or Pilates can provide a sense of community, while solo activities like running or cycling are a great opportunity for personal reflection. Get out of your comfort zone and build goals tied to physical activities—maybe you want to try rock climbing at a local gym or sign up for a 5K. If none of these are your thing, simply take a long walk after work. When you explore new activities, you can relieve stress and cultivate a richer sense of self outside of your job.
