How to Sleep Better When Stressed: A High Performer's Guide

Stress and anxiety are some of the biggest culprits behind poor sleep. The science is clear: stress disrupts your ability to relax, leaving your body and mind stuck in overdrive.

We’ve all been there:

• Negative thoughts spinning endlessly in your head.
• Breath and heartbeat out of sync.
• Struggling to fall asleep—or waking up at 3 AM, wide-eyed.

It’s a vicious cycle. Poor sleep makes stress worse, leaving you exhausted, unfocused, and less productive. The good news? You can break free. Here’s how.

Step 1: Rethink Stress

We tend to see stress as the enemy, but it’s not. Stress, when managed correctly, is a powerful motivator. It’s why the screen you’re reading this on exists. Stress drives innovation, survival, and success.

Without stress, humans wouldn't exist! It's a core part of what makes us human.

However, constant, low-level stress drains you, leaving you in survival mode.

Instead of aiming for a “stress-free life” (it doesn’t exist), shift your mindset: stress can be a tool for growth if you channel it effectively.

Step 2: Understand Fight, Flight, and Freeze

When stressed, your brain enters survival mode—fight, flight, or freeze. Recognizing these patterns is key to regaining control:

• Fight: Anger, frustration, or self-criticism. You might lash out or push yourself too hard.
• Flight: Procrastination or escapism through Netflix, social media, or avoiding responsibilities.
• Freeze: Feeling stuck. You might turn to alcohol, drugs, or denial to cope.

Identifying your response is the first step to breaking the cycle. Once you know your triggers, you can take intentional action.

Step 3: The Ideal Stress Response

The goal isn’t to eliminate stress—it’s to handle it constructively.

A healthy stress response means channeling the fight mechanism into meaningful action. Instead of reacting emotionally, pause, reflect, and take steps to tackle the root cause.

Step 4: Tools to Break the Cycle

Here’s how to move from fight-flight-freeze into clarity and action:

• Meditation: Start small—10 seconds a day. Build consistency first; scale later.
• Journaling: Brain-dump your thoughts. It’s a release valve for mental clutter.
• Breathwork: Slow, deep breaths calm your nervous system instantly.
• Time in Nature: A 10-minute walk can reset your perspective.

These practices may feel like time "wasted," but they amplify productivity by helping you make better decisions.

Step 5: Therapy or Coaching

Both therapy and coaching offer tools for introspection and growth. They help you unpack your past, understand your behaviors, and build a path forward.

Here’s a quick exercise: What are you grateful for right now?

Notice how that simple question shifts your mindset? A skilled coach or therapist asks questions like this to guide you toward breakthroughs.

Step 6: The Basics—Diet and Exercise

You can’t outthink a poor diet or sedentary lifestyle.

• Eat clean: Reduce sugar and processed foods that spike stress hormones.
• Move daily: Exercise burns off excess adrenaline and boosts endorphins.

As the saying goes, “You are what you eat—and what you do.”

Step 7: The Sheet of Doom

If you’re serious about change, try my personal method: The Sheet of Doom.

1. List every stressor in your life. Big or small, write it all down—from work deadlines to that embarrassing thing from years ago.
2. Create a second column: What can I do about it?

This exercise is brutally honest but incredibly freeing. By taking ownership of your “horrors,” you reclaim control and quiet your mind.

Ready to Sleep Better?

Breaking the stress-sleep cycle doesn’t happen overnight. But with the right mindset, tools, and habits, you can reclaim your rest and thrive under pressure.

Want to dive deeper or explore personalized solutions? Let’s connect.