You lie down, ready to sleep, and suddenly your mind is wide awake. Tomorrow’s to-do list, a difficult conversation, and that ache in your back all seem louder in the dark. Stress and aches often go hand in hand at night, and understanding how can help you break the cycle.

Why stress keeps you awake

When you’re stressed, your body stays alert, ready to deal with whatever is on your mind. This can make it hard to wind down at night. Worry and racing thoughts are among the most common reasons people struggle to fall asleep.

Stress turns up the volume on aches

Stress also affects how you feel pain. When you’re stressed, your nervous system can become more sensitive, so aches feel louder. At night, with fewer distractions, you may notice them more.

Getting worries out of your head

One approach that can help is setting aside time earlier in the evening to deal with worries. You write down what’s on your mind and one next step for each. Research has found this kind of “constructive worry” can help reduce worry at bedtime.

Calming your body

Slow breathing and relaxation techniques may help your body shift out of alert mode. Breathing out a little longer than you breathe in is linked with feeling calmer.

When you can’t sleep

If you can’t sleep after a while, getting up and doing something calm in dim light, then returning to bed when you feel sleepy, can help your bed stay linked with sleep.

Something to try this week

An hour or two before bed, write down what’s on your mind and one next step for each.

What to take away

• Write down worries earlier in the evening.
• Breathe out longer than you breathe in.
• Get up for a while if you can’t sleep.
• Remember stress can make aches feel louder at night.

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