How Stress and Daily Habits Disrupt Your Sleep Patterns
- Anissa Bell, LMFT
- Jul 14
- 5 min read

Here’s a not-so-fun fact: stress and habits have a sneaky (but powerful) grip on your sleep. If you’ve ever not been able to sleep, then become anxious about not sleeping, leading to more sleep challenges, you know exactly what I mean.
And look, it’s not just you. Sleep disruptions are increasingly common. Our schedules are overloaded, our phones never stop buzzing, and our nervous systems are often stuck in overdrive. The truth is, your sleep patterns are deeply intertwined with how you handle stress, what your days look like, and the habits you’ve unintentionally built over time.
Let’s break it all down in a way that makes sense—and doesn’t make you feel like you're broken or that your body is betraying you.
What Are Sleep Patterns, Anyway?
Sleep patterns are just a fancy term for your natural rhythms and sleep-related behaviors. For some, that’s a solid 10:00 p.m. bedtime and an alarm-free morning. For others, it’s “I’m exhausted but also wide awake and suddenly compelled to reorganize the junk drawer.”
What determines how much sleep we get each night? Things like light exposure, stress levels, diet, screen time, and whether your neighbor’s dog barks all night (just me?) all affect your internal clock.
The problem? When your sleep gets thrown off night after night, the impacts snowball. Think: brain fog, irritability, poor concentration, and that “I’m fine, but also possibly unraveling” feeling. And that’s before we get into the long-term effects—like increased risk for anxiety, depression, and even heart disease.
Stress: The Bedtime Buzzkill
Let’s talk about stress—because if sleep had a nemesis, this would be it.When your brain perceives a threat (even if it’s just an unpaid bill or an emotionally charged group text), your body goes into fight-or-flight mode. That means cortisol and adrenaline start pumping, and suddenly your cozy bedtime routine is hijacked by a nervous system that thinks it’s being chased by a bear.
Recent surveys indicate a notable increase in anxiety among U.S. adults, with 43% reporting heightened anxiety in 2024 compared to previous years . This uptick is attributed to various factors, including stress, sleep disturbances, and concerns over current events.
Key Findings:
Stress and Sleep: Over half of adults (53%) identify stress as a significant factor affecting their mental health, while 40% cite sleep issues as a major contributor .Sleep Review
Current Events: A substantial portion of the population expresses anxiety about ongoing situations, such as the economy (77%), the 2024 U.S. election (73%), and gun violence (69%).
Mental Health Support: Despite the rising anxiety levels, only 24% of adults have consulted a mental health professional in the past year.
And when stress becomes chronic, it often leads to what I like to call “accidental sabotage.” You scroll TikTok until midnight. You pour a second glass of wine because you really need to relax. You promise yourself you'll go to bed early... after one more episode.
Totally understandable. Also, totally not helping.
Daily Habits That Are Sneakily Wrecking Your Sleep
Your habits matter more than you think. And I’m not just talking about the big stuff—I mean the tiny things you do every day that quietly shape your sleep (for better or worse).
Here are a few common culprits:
Screens Before Bed
Blue light = confused brain. It suppresses melatonin, the hormone that tells your body it’s nighttime. Translation: doomscrolling is not a sleep aid.
Caffeine (Even “Just a Little” in the Afternoon)
You may not feel that 3 p.m. iced latte at 10 p.m., but your nervous system does.
Late-Night Meals or Snacks
Heavy dinners or spicy food close to bedtime can leave you tossing and turning.
Inconsistent Sleep Schedule
Your body craves rhythm. Going to bed at 10 one night and 1 a.m. the next confuses your internal clock and messes with your natural sleep-wake cycle.
Exercise Timing
Regular movement = great. Doing a high-intensity workout at 9:30 p.m. = probably not.And then there’s your...
Sleep environment. If your room is too hot, too noisy, or lit up like a Las Vegas casino, your body might be missing the cue that it’s time to wind down.
Building a Sleep Routine That Actually Works
Here’s where I lovingly encourage you to be a little boring—in the best way.A sleep routine doesn’t have to be fancy. You don’t need a crystal lamp or a three-step moon-charged magnesium ritual (unless you want one). You just need consistency.
Try this:
Pick a bedtime and stick to it (even on weekends... sorry).
Create a wind-down ritual. That could be reading, stretching, journaling, or simply sitting in the dark like a peaceful houseplant. Keep it simple and don't do too many things!
Turn down the lights and screens at least 30–60 minutes before bed.
Limit caffeine and alcohol in the evening—they both mess with deep sleep.
These small changes might feel too simple to matter. But trust me: done consistently, they absolutely do.
Daily Habits That Help Reduce Stress
Now, back to stress. We can’t always eliminate it (life is still life), but we can change how our bodies and minds respond to it.
Some favorites from clients (and my own life):
Deep breathing before bed (box breathing or 4-7-8 technique)
Mindfulness or guided meditation—even five minutes can shift your whole vibe
A “worry journal”—write down your thoughts, then give yourself permission to set them aside
Gentle movement like stretching or yoga in the evening
Therapy (of course!)—sometimes sleep issues are the tip of the emotional iceberg, and talking it through helps more than any sleep hack ever could
So... What If You’re Still Not Sleeping?
If you’ve tried all the things and you’re still wide awake, exhausted, and wondering if you’re broken—please hear this: you’re not.Sleep struggles often have layers. For many of my clients, it’s not just about the sleep itself—it’s the anxiety about not sleeping. Or the worry that every physical symptom is a sign of something bigger (hello, health anxiety). Or the tendency to push through the day feeling depleted, only to feel wired again at night.
This is where CBT-I (Cognitive Behavioral Therapy for Insomnia) and therapy for sleep anxiety or health anxiety come in. We dig into the thoughts, behaviors, and patterns that keep you stuck—and gently rework them so your mind and body can finally rest.
Bottom Line (From Someone Who Gets It)
Sleep is one of those things that seems like it should be easy—until it isn’t. And when it goes sideways, everything else starts to feel harder.
But it’s changeable. Even if your stress is high. Even if your habits are a little chaotic. Even if you haven’t slept well in years.
Your brain and body want to sleep. Sometimes, they just need a little help remembering how.
Ready to sleep better and stress less? I’m here to help. I offer online therapy for California residents who are tired of feeling tired—especially if you’re dealing with insomnia, anxiety, or just that constant sense of being on all the time.
👉 Click here to book a free consultation.