New Delhi: Today, workplace stress and burnout have become common issues that greatly affect employees’ well-being and often lead to sleep disturbances. Three main factors contribute to sleep problems: difficulty falling asleep, difficulty staying asleep, and poor sleep quality. These challenges are primarily caused by high levels of stress hormones, such as cortisol, which are released into the bloodstream. As a result, many people struggle to fall asleep, and even if they manage to fall asleep, they may have trouble staying asleep throughout the night. This can create a vicious cycle—worrying about sleep leads to poor rest, which in turn reduces productivity and increases stress, further fueling burnout. Since sleep is one of the most effective ways to recover, this ongoing pattern can intensify exhaustion and make it even harder to escape burnout.

In an interaction with News9Live, Deepti Chandy – Therapist & COO, Anna Chandy & Associates, spoke about how stress and burnout can give you insomnia later.

Long-term stress also compromises the circadian rhythm—the internal biological timekeeping mechanism that mediates the sleep-wake cycle. Long-term stress eventually affects the sleep-wake cycle, causing difficulty falling or staying asleep at night. Thus, although some workers may find respite in sleep, the same may be inadequate or non-restorative, leaving them fatigued during the day.

Burnout is generally defined as a state of physical and emotional exhaustion with underlying psychological conditions that have usually been caused by long-term occupational stress. Typically, it is accompanied by feelings of hopelessness, disconnection from work, or decreased productivity. Chronic sleep deprivation is one of the consequences of burnout. The most common reasons are sleep difficulties as a result of anxiety, excessive worry, and symptoms of depression which are more prominent among people who have experienced burnout.

Techniques for Improving Sleep Amid Work Stress

Even though work- stress is frequently inevitable, people can take proactive measures to enhance their sleep and lessen the effects of burnout.

• Boundaries between work and life: By refraining from work- emails and duties after hours, you may establish clear boundaries. Establish a specific time for relaxation before going to bed to decompress from work- stress.
• Stress Management Techniques in Practice: Before going to bed, practice mindfulness, meditation, or deep breathing techniques to help you relax.
• Maintain a Regular Sleep Schedule: Getting into bed and waking up at the same time each day facilitates better sleep by regulating the circadian cycle.
• Limit stimulants and screen time: Before going to bed, limit your exposure to blue light from electronics and cut back on your caffeine intake.
• Seek Support: For advice on reducing work- stress and enhancing sleep patterns, think about consulting a therapist, counselor, or sleep specialist if stress and burnout continue.

Work- stress and burnout can have a significant negative influence on sleep and result in long-term health issues. Individuals and organizations can take significant action to promote a healthier workplace by acknowledging the connection between stress and sleep disruptions. In addition to improving sleep, making relaxation a priority also increases general well-being and productivity at work. A balanced work-life culture must be promoted by employers to avoid burnout and assist staff in reaching their best health.