The Link Between Sensory Overload and Sleep Problems

If you struggle to fall asleep or stay asleep you might be dealing with more than just stress or poor habits. The real issue? Sensory overload.

Quick answer: When your nervous system is overwhelmed by too much sensory input (light, sound, stimulation), it can’t calm down enough to rest. That overstimulation lingers long after the lights go out, and sabotages your sleep.

🧠 What Is Sensory Overload?

Sensory overload happens when your brain receives too much information at once. This can come from:

• Bright or flashing lights

• Loud or unpredictable noise

• Textures that irritate

• Constant screen use

• Crowded or chaotic environments

Your nervous system goes into alert mode, constantly scanning for danger or trying to manage input. It’s exhausting… but not calming.

🌙 How Sensory Overload Affects Sleep

Even when you’re tired, an overstimulated system struggles to shift into rest.

Here’s how it shows up:

• Your mind races at night

• You toss, turn, and can’t get comfortable

• You wake up more than once

• You wake up feeling unrested

Sensory overload keeps your body in a state of low-level stress, which blocks deep, restorative sleep.

🔄 Why It Happens More Than You Think

In today’s world, sensory overload is everywhere:

• Blue light from phones and laptops

• Notifications buzzing all day

• Crowded spaces, commutes, social noise

• Multitasking and background media

And for neurodivergent people, highly sensitive persons, and those with anxiety, the threshold for overload can be even lower.

🧘♀️ How to Reset Your Senses Before Bed

You can’t avoid all stimulation. But you can train your nervous system to shift into calm. Here’s how:

1. Create a sensory-safe evening:

• Dim lighting

• Soothing sounds (or silence)

• Cozy textures

• Limit screens after 8pm

2. Try grounding tools:

• Weighted blanket (deep pressure = calm)

• Warm herbal tea

• Scented oils or candles (like lavender or cedar)

• Breathwork or gentle movement

3. Declutter your space: Visual noise contributes to brain clutter. Try a tidy nightstand, soft neutral bedding, and one calming object (plant, candle, or book).

✅ Final Thoughts: Rest Starts with Your Senses

Sensory overload isn’t just frustrating. It’s deeply disruptive to your rest. But when you start listening to your nervous system and adjusting your environment, your body will begin to respond.

Summary: Sensory overload can keep you stuck in stress and prevent restful sleep. To sleep better, focus on calming your senses before bedtime and give your nervous system space to soften.

❓ FAQ

What’s the connection between sensory overload and anxiety at night?
They’re linked. When your brain is overstimulated, it can’t switch off, which creates anxious thoughts and restlessness.

Does deep pressure stimulation help?
Yes. Deep, even pressure (like from a weighted blanket) helps reduce cortisol and increase calming hormones like serotonin and melatonin.

Is sensory overload common in adults?
Very. Especially in modern, screen-heavy lifestyles. And even more so in neurodivergent, highly sensitive, or anxious individuals.

Check out The Center for Connection's blog post about The Relationship between Sensory Processing and Sleep if you want to read more.