Insomnia and Burnout: The connection and what to do about it

Burnout can be defined as a state of physical and emotional exhaustion resulting from prolonged stress or exposure to difficult situations. It is usually caused by ongoing demands in a person's life that exceed their ability to cope over an extended period. People experiencing burnout may feel overwhelmed, exhausted, frustrated, and helpless. Additionally, they may have difficulty concentrating and focusing or be unable to make simple decisions or engage in meaningful activities.

Burnout and insomnia are closely linked. This is because insufficient sleep contributes to the development of burnout symptoms. When people do not get enough sleep or suffer from poor sleep quality, their body is unable to recharge properly each night. This leads to an accumulation of fatigue, causing people to become irritable and unmotivated during the day. Additionally, they are more susceptible to illness or injury.

If people do not get enough sleep, they are also more likely to become anxious or depressed due to changes in their brain caused by sleep deprivation. These mental health problems can further contribute to feelings of exhaustion and helplessness associated with burnout. Read more about insomnia and depression in our blog.

Sleep is incredibly important in burnout symptoms. This is because it helps restore the body's energy levels. As a result, people can better manage stress factors in daily life and cope better with anxiety or depression associated with burnout.

Moreover, sufficient sleep increases productivity during the day, reducing feelings of frustration caused by not being able to complete tasks quickly enough. Finally, adequate restful sleep helps improve cognitive functioning, making decision-making easier and allowing people to concentrate on their tasks throughout the day.

If you struggle with both burnout symptoms and insomnia, there are several steps you can take to combat these problems.

1. Establish a consistent bedtime routine for yourself

Doing the same thing every night will help your body recognize when it's time to rest. So create a routine for yourself. For example, always read a book for half an hour, make sure you go to bed at the same time, and always encourage yourself to sleep for the same length of time.

2. Create a good environment for sleeping

By ensuring your bedroom is conducive to sleep, you sleep better. For example, reduce noise levels and avoid using bright lights.

3. Limit caffeine intake

Make sure to drink fewer caffeinated beverages throughout the day, especially right before bedtime. This substance keeps your body awake, and that's exactly what you don't want.

4. Avoid screens

Turn off your mobile, laptop, and TV at least an hour before bedtime. The blue light from electronics suppresses melatonin production, making it harder to fall asleep.

5. Relax under a weighted blanket

A weighted blanket can provide a solution when you experience insomnia due to burnout. The pressure you feel from the weight of the weighted blanket on your body is comparable to a firm hug, which relaxes your nervous system. Your body essentially surrenders to the comfort and warmth you experience. This immediately lowers your stress level.

This pressure is called Deep Pressure Stimulation (DPS) and is exactly why the Novaline weighted blankets work against sleep problems caused by burnout. The continuous, pleasant pressure you feel on your body switches off your body's stress. This helps you relax more easily, fall asleep faster, sleep more deeply, and wake up refreshed.

Understanding the connection between burnout and insomnia is essential to tackle both conditions simultaneously. By establishing a consistent routine that reduces stimulation before bedtime and engaging in relaxing activities, you work on restoring healthy sleep patterns, thereby reducing the negative symptoms of burnout.