Burnout insomnia: Improve your sleep with these evidence-based tips

Insomnia is often one of the first symptoms people cite when considering if they have burnout syndrome. However, burnout insomnia is a more complicated issue than simply “getting to sleep.” The vicious cycle between burnout and insomnia can be difficult to break and often requires the intervention of professionals to take the necessary steps toward recovery.

If you’re concerned that you or someone you know may be suffering from burnout insomnia, continue reading for information and techniques to combat this condition that affects your sleep health and mental wellbeing.

The bidirectional relationship between stress and burnout and insomnia

Can burnout cause insomnia?

Yes, professional burnout can cause insomnia. In fact, burnout is often responsible for causing numerous mental health conditions. Here are some ways that burnout can contribute to insomnia:

• Hyperarousal: A state of hyperarousal describes heightened alertness which many individuals with burnout suffer from. This opposes the state required to achieve deep and prolonged sleep.
• Racing thoughts: The stresses and worries that accompany burnout can cause racing thoughts and ruminations that prevent people from quieting their minds and achieving peaceful sleep.
• Sleep-work conflict: Job burnout is most often related to work demands, pressures, and lack of work-life balance. The stress from work can spill over into rest periods, affecting one’s ability to relax and “wind down” into a sleeping state.
• Physical symptoms: People experiencing burnout may experience psychosomatic symptoms such as headaches, cramps, digestive issues, and more, which may affect one’s ability to fall asleep and stay asleep.
• Coping mechanisms: Many coping strategies that people turn to when experiencing burnout, such as alcohol, drugs, or gambling, disrupt sleep patterns and sleep quality.
• Sleep disorders: Chronic burnout and prolonged stress can increase the risk of developing more severe sleeping disorders such as circadian rhythm disorder or insomnia disorder.

Sleep and burnout: How are they connected?

There are different frameworks for understanding burnout, such as Freudenberger’s 12 stages and Maslach’s 6 stages, but all emphasize that physical and emotional exhaustion are not only signs of burnout but also key exacerbating factors.

Often, the relationship between the two can become a vicious cycle, as lack of sleep worsens burnout and burnout prevents quality sleep. What may be surprising is that burnout might result in either insufficient sleep due to chronic stress or excessive sleep as a coping strategy in response to ongoing emotional exhaustion.

Either extreme of sleep disturbance can result in psychological fatigue, poor performance, cognitive impairment, poor emotional regulation, and struggles in coping with stressors in life. A recent meta-analysis highlights this complex relationship between burnout and sleep duration.

The mediating role of sleep in the occurrence of burnout

A prospective study has demonstrated the mediating role of sleep in the relationship between occupational stress and burnout among various professional groups. This highlights the importance of maintaining good sleep health for preventing and managing occupational burnout.

Techniques to help with burnout insomnia

Addressing burnout and its associated symptoms is crucial in managing insomnia and achieving good quality and pattern of sleep. A systematic review of interventions has shown the effectiveness of certain approaches in improving the sleep habits of individuals suffering from burnout.

If you find yourself having difficulty implementing or practicing any of the techniques below, it may be time to seek professional support and treatment.

Clinic Les Alpes is a facility that can offer specialized burnout and insomnia treatment. For more information, please feel free to contact us.

Address the signs of burnout

• Engage in mindfulness techniques, meditation, breathing exercises, yoga, or progressive muscle relaxation throughout your day to help reduce overall symptoms of burnout.
• Identify and address the sources of stress contributing to burnout. Clinic Les Alpes has resources available online that can provide you with tips and techniques for preventing and recovering from burnout.
• Setting boundaries around work is essential for reducing cynicism and professional exhaustion.

Prepare your sleep environment

• Make sure that your bedroom is conducive to good sleep by keeping it cool, dark, and quiet. Many people use tools such as blackout curtains, earplugs, eye masks, white noise machines, or more to protect their sleep quality.
• Limit electronics, both in the room itself and your exposure to “blue light” for two hours prior to sleep. Many studies indicate that the presence of electronics in the bedroom, either phones, tablets, televisions, or computers, impedes good quality and long-lasting sleep.
• Invest in quality bedding, including comfortable pillows and a good mattress. Ensure that they are malleable to form to your body shape but also firm enough to provide solid support. Soft and breathable sheets and blankets will also contribute to a comfortable sleep experience.

Set yourself up for success with your physical and mental health

• Limit your intake of caffeine and other stimulants such as nicotine and energy drinks. This includes throughout the day, but if you can’t go without your morning coffee, then avoid any caffeine intake after 3:00 pm. While it may feel like it’s helping, these stimulants disrupt sleeping patterns and worsen insomnia in the long term.
• Limit naps throughout the day, particularly longer naps. If you absolutely need a booster nap in your day, try not to nap after 3:00 pm, and do not allow yourself to sleep for longer than 20 minutes.
• Avoid heavy meals before bed, as the digestive process can cause discomfort or difficulty falling asleep. Having a larger lunch and smaller dinner will help with this, or alternatively, avoiding eating dinner after 8:00 pm.
• Exercise regularly to fatigue your physical body and promote healthy blood flow and muscle maintenance. If you can, avoid exercising intensely in the evenings as the adrenaline and nervous system response to exercise can end up keeping you awake.

Frequently asked questions about burnout and sleep

Can lack of sleep cause burnout?

No, a lack of sleep in and of itself cannot cause burnout. However, prolonged sleep disturbances and sleep deprivation can exacerbate burnout.

Poor sleep quality and insufficient sleep time can reduce cognitive functioning, impair emotional regulation, and increase physical exhaustion, which makes it more difficult to cope with the ongoing stresses and pressures that create and maintain burnout. According to the World Health Organization, this complex interaction contributes to the classification of burnout as an occupational phenomenon rather than a medical condition.

Does sleep help burnout?

Yes, good sleep can massively help with burnout. Addressing any experiences of poor or disturbed sleep, including insomnia, is essential to overall wellbeing and ongoing recovery.

Improving your sleep will help reduce burnout symptoms and engage in healthy coping strategies. A cross-sectional study found that individuals with better sleep quality showed higher levels of personal achievement and lower levels of cynical attitudes related to burnout.

The vicious cycle of burnout and insomnia can be difficult to break, particularly when the stresses contributing to the burnout are beyond control.

However, there are many techniques and strategies that can not only help limit the symptoms of burnout but also ensure that you can receive good quality and healthy sleep.

Conclusion: Regaining control of your sleep in the face of burnout

Burnout insomnia can affect one’s life in so many ways, but by implementing the techniques above and seeking professional help, recovery is more than possible. Risk factors such as demanding work schedules, lack of organizational support, and trouble falling asleep need to be addressed holistically.

At Clinic Les Alpes, we understand the complex, bidirectional nature of the relationship between burnout and sleep issues. Our approach to treatment considers both the physical and psychological aspects of these conditions, offering you comprehensive support for your recovery.

If you’re feeling burnt out and struggling with sleep issues, don’t hesitate to reach out to us. Our team of experienced professionals is ready to help you regain your balance and improve your quality of life.