Sleeping better under stress: what works, and what keeps the problem going
Why sleeping pills work against you over time, and the two steps you can take yourself.
Updated on 10 August 2026 · 3 min read
Short answer
Sleeping badly under stress is usually not a separate sleep disorder but a consequence: your body stays alert while you are trying to switch off. For insomnia lasting more than a few weeks, Dutch and international guidelines put cognitive behavioural therapy for insomnia (CBT-i) first — ahead of sleep medication, which works briefly and tends to keep the problem going over time. Two parts of that approach you can start on your own: get up at the same time every day, and do not stay in bed awake.
What goes wrong
One bad night is not a problem. The problem starts in what follows: going to bed earlier to catch up, sleeping in at the weekend, a daytime nap, and spending more and more time in bed without sleeping. Sleep pressure gets diluted across more hours, and the bed gradually comes to stand for lying awake rather than for sleeping. That is how a temporary reaction to stress becomes a persistent sleep problem.
Why CBT-i comes first
CBT-i is a short treatment, usually four to eight sessions, that addresses exactly that pattern: time in bed is temporarily restricted to what you actually sleep, the bed is re-associated with sleeping, and the thoughts about sleep are addressed. Its effects persist after treatment ends, whereas the effect of sleep medication disappears the moment you stop — and longer use brings tolerance and sometimes dependence. That is why guidelines place medication not at the front but as a temporary exception.
In the Netherlands, CBT-i can be requested through your GP or the mental health practice nurse, and guided online versions exist for when no therapist is available.
What quietly makes it worse
- Alcohol as a sleep aid: you fall asleep faster and wake more often in the second half of the night. On balance it worsens sleep.
- Sleeping in to catch up: it shifts your rhythm, which makes the next evening harder again.
- Going to bed earlier: more time in bed without more sleep reinforces the problem.
- Measuring your sleep precisely: when you sleep badly, tracking mostly adds tension about sleeping.
When to have it looked at
See your GP if poor sleep persists beyond three months and affects your day, if your partner notices that you stop breathing in your sleep or snore heavily, if you are irresistibly sleepy during the day, or if restless legs keep you from sleeping. Those are not things sleep hygiene resolves.
Frequently asked questions
- What is the best treatment for insomnia?
- For insomnia that persists, guidelines put cognitive behavioural therapy for insomnia (CBT-i) first, ahead of medication. It is a short treatment of usually four to eight sessions, also available in guided online form, and its effects persist after treatment ends.
- Are sleeping pills a solution?
- Sleep medication can help briefly, but the effect disappears once you stop, and longer use brings tolerance and sometimes dependence. Guidelines therefore treat medication as a temporary exception rather than a first step.
- Does going to bed earlier help when you sleep badly?
- Usually not. Spending more time in bed without sleeping more dilutes sleep pressure and links the bed to lying awake. A fixed wake time works better than an earlier bedtime.
- When should I see a GP about sleep problems?
- When complaints persist beyond three months and affect your day, when you stop breathing or snore heavily in your sleep, when you are irresistibly sleepy during the day, or with restless legs. Those need examination and are not fixed by sleep advice.
This article is general information, not medical advice and not a diagnosis. heliobuddy is not a healthcare provider and not a crisis service. If you are unsure about your symptoms, discuss them with your GP.