Sleep in an Overstimulated World
“Why can’t I sleep?" “How can I fall asleep faster?” These are two of the top mental health-related google searches of this year. And it’s no wonder, because we’re living in a world that rarely lets our nervous systems fully relax. Even when we’re technically resting, we’re often still taking in information, others’ emotion, and stimulation.
For many people, the issue isn’t that they don’t want to sleep or don’t know the basics of sleep hygiene. It’s that our bodies are getting all kind of mixed signals about when and how they are supposed to power down.
Sleep problems aren’t just happening to you, there’s a collective issue that’s plaguing a majority of the population. We’re living in a world of constant input, blurred boundaries, and nervous systems that rarely get a true break, especially from technology and high-stimulation activities.
Overstimulation Disrupts Sleep
You’re probably thinking, “no duh!” but let’s dig deeper. Overstimulation isn’t just about screens (though those matter). It’s about the sheer volume of input we take in every day—news cycles, texts, work messages, social media, podcasts, streaming, and mental labor.
From a nervous system perspective, this keeps the body in a mild but persistent state of alert pretty much at all times. Even if you feel tired, your system is likely to still be scanning for what’s coming ahead.
This often shows up as:
Difficulty falling asleep
Waking in the middle of the night
Shallow or non-restorative sleep
Feeling “tired but wired”
Stress hormones like cortisol don’t know that they should just “turn off” at bedtime. They respond to patterns throughout the day and linger into the night (McEwen, 2017).
It’s Not as Simple as Going Screen-Free
A lot of sleep advice focuses on avoiding screens entirely, which can feel unrealistic (and guilt-inducing). Although, there is a lot to be said for blue light disruption in our sleep—the issue isn’t totally about technology itself. What’s even more relevant is the way we are using technology, especially before bed.
Many people aren’t just scrolling. They’re:
Emotionally engaging
Comparing
Absorbing distressing information
Staying socially “on” and available
This kind of engagement keeps the nervous system activated, even when the body is still. This can actually be quite confusing for our bodies, how is it supposed to know when stillness = rest and when stillness = activation?
Digital Detoxes Often Backfire
Extreme digital detoxes can sound appealing, but for many people they aren’t sustainable. They can even increase anxiety if technology is tied to work, connection, or coping.
A trauma-informed approach asks a different question:
What helps my nervous system feel less activated over time?
Is there one or two small ways I can change my tech habits to support this?
The goal here is using more awareness and discernment in our technology usage.
When Technology Can Actually Support Sleep
While overstimulation can interfere with rest, it’s also true that some forms of technology can support sleep when used intentionally and mindfully. Tools like white noise machines, sleep-focused apps with non-stimulating soundscapes, guided meditations, or gentle breath pacing can help cue the nervous system toward safety rather than activation.
For people who struggle with anxiety, silence can sometimes feel more unsettling than soothing. In these cases, consistent, low-stimulation audio or dim, predictable light can offer containment rather than disruption. The key difference is how technology is engaging your system. Used this way, technology is actually super helpful to a lot of folks and it helps us remember that rest doesn’t require an all-or-nothing approach to screens or devices.
How to Tell if a Sleep App Is Helping or Hurting
A sleep app or device is more likely helping if:
You feel calmer or heavier in your body after using it
It reduces pressure to reach sleep “achievements”
It supports consistency rather than reaching perfect goals
It helps you wind down without pulling you into thinking or planning
You forget about it once it’s on
You feel more rested overall, even if sleep isn’t perfect
A sleep app or device may be hurting if:
You feel anxious about your sleep data or scores
You check it repeatedly or fixate on the results
It increases pressure or self-criticism
It makes you feel like your body is “failing” or worse than others’ bodies
You sleep less because you’re monitoring or adjusting it
You feel more alert or frustrated after using it
A helpful rule of thumb:
“Does this tool help my nervous system feel safe or evaluated?”
Ways to Support Sleep
Rather than adding more rigid and over the top sleep hygiene rules, consider what reduces overall activation.
You might try:
Consistent, low-stimulation evening routines (cozy hobbies are great!)
Grounding touch (hand on chest, weighted blanket)
Slow breathing with longer exhales
Journaling to offload thoughts before bed
Earlier emotional reflection (not saving it all for thinking about in bed)
Prioritizing social connection earlier in the day or evening
A Meditation for Sleep
If your mind feels busy at night, it’s often because parts of you are still trying to help—planning, worrying, replaying, staying alert just in case. From an Internal Family Systems–informed perspective, these parts aren’t enemies of sleep. They’re protectors that maybe need some more attention and help releasing the worries of the day.
You can try this lying down, seated, or even during a middle-of-the-night waking.
The Practice
Start by noticing your body where it meets the bed or chair.
Let yourself feel supported, by the furniture, ground, and Earth.
Bring your attention to your breath.
There’s no need to change it at first. Just notice it.
Now, gently check in with yourself and ask inwardly:
“Is there any part of me that feels like it still needs to stay on right now?”
Whatever shows up, see if you can relate to it with curiosity instead of frustration.
Silently offer this message:
“I see you. I know you’re trying to help. Is there anything you need me to understand right now?”
Listen to this part, see if you can offer it any help with its worries with compassion and understanding.
If it feels right, you might add afterwards:
“You don’t have to work so hard right now. We’re safe enough to rest.”
Notice how that part responds.
If it still feels tense, you can repeat this process until it feels like it has less to share with you.
Offer it some gratitude for sharing with you. Now, shift your attention to a place in your body that feels even slightly neutral or calm—your chest, belly, hands, or feet.
Rest your awareness there.
As you breathe, imagine space opening around everything inside you:
thoughts, feelings, sensations—all allowed, none in charge.
You might silently repeat:
“Nothing needs to be solved tonight.”
“Rest is allowed.”
Stay here for a few breaths, or as long as feels comfortable.
If sleep comes, let it.
If it doesn’t, you’re still offering your nervous system a little moment of deep regulation.
Sleep Struggles as a Sign of Something Deeper
Chronic sleep issues are often connected to:
In these cases, sleep isn’t actually the root problem, it’s the messenger for some deer work to do.
Therapy can help address what’s keeping your system on high alert, so sleep doesn’t have to do all the work on its own. I work with adults experiencing anxiety and burnout using a holistic, nervous-system-informed approach that looks beyond habits to what your body actually needs to feel safe enough to rest.
If you’re curious about therapy, I invite you to reach out to schedule a consultation call. Together, we can explore sustainable ways to support rest, regulation, and recovery.
References
McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress, 1, 1–11.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.