Stress, Sleep and Mood: How They Connect and What Helps

A stressful day makes it harder to fall asleep. A short night makes the next day feel more stressful. After a few rounds, mood starts to slide: you feel flat, irritable or on edge. Stress, sleep and mood are tightly linked, and the good news is that improving any one of them tends to help the other two.

How stress affects your body

When you face a challenge, your body releases stress hormones such as cortisol and adrenaline. In short bursts, this is helpful: you feel alert and focused. The problem is when stress never really switches off. Ongoing stress keeps the body on alert, which can show up as tense muscles, a racing mind, digestive upset, cravings and trouble winding down at night.

Why sleep and mood are so closely linked

Sleep is when the brain processes the emotions of the day. After even one poor night, research shows people react more strongly to negative events and find it harder to feel positive ones. Over time, ongoing short or broken sleep is linked with a higher risk of low mood and anxiety. Most adults need 7 to 9 hours a night.

Signs the cycle is affecting you

• lying awake with a busy mind, or waking at 3 or 4 a.m.;
• relying on caffeine to get through the day;
• feeling irritable or tearful over small things;
• losing interest in things you usually enjoy;
• reaching for sugar, snacks or alcohol to cope.

Seven ways to break the stress-sleep cycle

1. Keep the same wake-up time every day, including weekends. A steady wake time is one of the most effective ways to reset your body clock.
2. Get daylight in the morning. Ten to twenty minutes outdoors soon after waking helps you feel alert in the day and sleepy at night.
3. Move during the day. Regular exercise lowers stress and improves sleep quality. Finish hard workouts a few hours before bed.
4. Set a caffeine cut-off. Caffeine can stay in your system for many hours, so try to have your last coffee or tea before noon or early afternoon.
5. Create a wind-down routine. Dim the lights, put screens away 30 to 60 minutes before bed, and do something calming such as reading or a warm shower.
6. Write it down. If your mind races at night, jot tomorrow's to-do list or your worries on paper before bed, so your brain can let go of them.
7. Try slow breathing. Breathing in for four counts and out for six for a few minutes helps shift the body out of "alert" mode.

A note on alcohol

A drink can feel relaxing, but alcohol fragments sleep in the second half of the night and can leave mood lower the next day. If you are struggling with sleep or mood, cutting back is one of the simplest changes to try.

When to talk to someone

If poor sleep or low mood lasts more than two weeks, affects your work or relationships, or you have thoughts of harming yourself, please talk to a doctor or mental health professional. In the US and Canada you can call or text 988 at any time. If you are in immediate danger, call 911.

For more everyday ideas, see 8 natural ways to support a balanced mood.

This article is general information, not medical advice. St. John's wort can interact with many medications, including antidepressants, birth control pills and blood thinners. Talk to your doctor or pharmacist before taking Mood Effex or any herbal supplement, and do not stop or change a prescribed medication without medical advice.