Stress is one of the most common causes of sleep disturbances. High stress levels activate the sympathetic nervous system — the “fight or flight” response — making it difficult for the brain to shift into a restful state. For individuals with CIRS, where the body is already under physiological stress, intentional stress management is critical for supporting sleep.

Daytime Stress Affects Nighttime Sleep:

Chronic stress throughout the day builds tension that doesn’t automatically dissipate at bedtime. Without active relaxation practices, the body can remain stuck in a hyperaroused state, leading to difficulty falling asleep, light sleep, or frequent awakenings.

Building a Wind-Down Routine:

A structured wind-down routine helps the body and mind transition from the busy activities of the day into a state of relaxation. Ideally, this routine should begin 30 to 60 minutes before bedtime and be repeated consistently each night.

Helpful components of a wind-down routine might include:

• Dimming the lights to cue melatonin production.
• Turning off electronic screens and switching to non-stimulating activities like reading a physical book.
• Practicing deep breathing, progressive muscle relaxation, or meditation.
• Listening to calming music or nature sounds.
• Drinking a warm, caffeine-free beverage like chamomile tea.

Calm Evenings, Consistent Timing:

As much as possible, aim to keep your bedtime and wake-up time consistent — even on weekends. This consistency strengthens your circadian rhythm, making it easier to fall asleep and wake naturally over time.

By incorporating a daily wind-down practice, you shift your nervous system into “rest and digest” mode, setting the stage for deeper, more restorative sleep. This gentle but powerful habit supports healing not just overnight, but also throughout the next day.