Catching a few ZZZs as a freelancer isn’t as easy as many might expect. 

It often seems like there are two camps of freelancers. Camp A tends to sleep in and claim they’ve never been this relaxed. They love their newfound freedom and get 8+ hours of sleep every night. Full stop. 

Camp B… Well, Camp B is lying in bed with hearts pounding and thoughts racing. They’re wondering how the heck Camp A sleeps like babies when there are invoices to chase, deadlines to meet, and potential clients to win. 

Unsurprisingly, Camp B also has permanent eye-bags, an unhealthy caffeine consumption, and is desperate to fall asleep without tossing and turning for hours. 

I’m a not-so-proud Camp B member. Despite years of experience, a few edits or a last-minute deadline still affect my sleep quality — even though I know these are just part of the job! 

You’re in the right place if you can relate to any of the above. In this blog, we’ll explore how to sleep when stressed about freelance work and some ways I’ve tried to improve my bedtime routine. Grab your pjs, and let’s get into it.

Stress and Insomnia While Freelancing – 7 Techniques To Try for Better Sleep

Often, achieving better sleep as a freelancer requires a routine change. This could be setting better boundaries with clients, taking on less work, or scheduling a vacation. 

However, these won’t help you when it’s 3 am and you’re awake in bed. 

Instead, I’m focusing on sleep hacks you can use on those sleepless nights.

Disclaimer: I’m not a medical professional nor is this medical advice. It’s just a few tips and tricks you might be interested in!

Here are some I’ve tried and am interested in trying next time I inevitably have a wide-eyed night!

1. Get Up & Change The Scenery

Can’t sleep? Get out of bed and sit on the sofa. 

Sounds counterintuitive, right? Research shows that staying in bed while awake and restless can worsen insomnia. This is because your brain starts to associate the bed with wakefulness rather than sleep.

Instead, sit on the couch, fold some laundry, or do another relaxing task until you’re yawning again.

Don’t cancel your weekend lay-ins, though! Research also shows that going to bed earlier and sleeping in doesn’t worsen insomnia. It’s only affected by those moments when you’re trying to sleep but can’t. 

2. Off-Screen Entertainment

Reading a book before bed is an age-old technique that really does work, and I also rely on it. 

For me, a book before bed is a must these days. Not only does it help me relax after a long day on my laptop, but it also helps me reach my reading goals. Nothing beats the rush of logging another book on Goodreads!

I’ve also found that reading helps me switch my mind away from freelance work stresses. Rather than thinking about emails I must send tomorrow, I’m more likely to drift off thinking about fantasy worlds and dramatic adventures.

I’d swap a work email for a medieval quest anyday!

3. Scroll For a Bit

Social media time before bed is a cardinal sleep hygiene sin. And you should avoid it!

However, if you’re really struggling to sleep and are stuck in an anxious thought pattern, a 15-minute scroll on social media will help you take your mind off work. 

This won’t apply to everyone. But if you’re at your wit’s end, a quick scroll often does more good than harm. 

Don’t make a habit of it, though!

4. Open The Window

Do you know what strangely works for me when it comes to sleep? Opening the window. Not because of the fresh air but because of the noise outside. 

It’s relatively common to fall asleep better with low background noise, but it was a strange revelation as someone who usually sleeps with earplugs.

So, if you’re looking for a new way to sleep when stressed, open a window and listen. You might find yourself drifting off with ease. 

5. Sleep Supplements

Knowing how to relax as a freelancer is an important skill. Sometimes, a little extra help is needed, and there’s no shame in that!

We’re not talking about proper prescribed sleep medication. No, no, no! 

Sleep supplements (e.g. magnesium, lavender, or melatonin) are natural ways to help yourself online and can be bought in shops and pharmacies. 

Maybe they do work, maybe they don’t, maybe they’re placebo. What matters is that you can get a full night of restful sleep. 

6. A Hot Cuppa

Having a hot cup of tea is a fabulous way to treat yourself to something small while helping you relax. 

Barely sleeping while freelancing has plenty of unpleasant knock-on effects. 

Sometimes, the lack of sleep leaves you on edge, and even minor mistakes make you want to scream. Other times, you end up working slower, meaning you have to miss social gatherings and family time to get the job done. 

A warm cup of tea can help you navigate these problems. Studies have actually found that six weeks of regular tea consumption lowers post-stress cortisol and promotes relaxation.

So, add it to your evening routine and use it as a stress buster in the day.

7. Journaling 

Sometimes, journaling is the last thing you want to do, especially if you’d rather be asleep. 

But if you’re searching for ‘how to sleep when stressed about work,’ you might benefit from writing down your worries on paper (or your notes app). 

Simply writing down what’s keeping you awake can help you work through it or calm you down. In both scenarios, it’ll be easier to sleep afterwards. 

I’m not a big fan of journaling. After writing all day for work, writing more about my problems isn’t exactly a tantalizing idea. 

But it has helped me organize my thoughts and sleep better. Now, it’s a necessary evil when I’m stressed. 

Bonus: Sleep Upside Down 

Have you ever been so frustrated that you’ve moved your pillow to the end of your bed and slept upside down? 

I haven’t tried this technique, but while researching, I realized it’s one people swear by. 

Like sleeping on the sofa, the idea behind this strategy is that you trick your brain into thinking you’re somewhere else (not your bed) so you’re not restless and fall asleep faster.

Although it hasn’t worked for me, so many people use it, so it’s worth mentioning!

How to relax as a freelancer – Final thoughts

Knowing how to sleep when you’re stressed is a critical life skill. As a freelancer, there are plenty of work-related stresses to deal with, so nipping these in the bud or learning how to navigate them is vital for your sleep quality.

Hopefully, these seven tips and tricks will help you get to dreamland without a bumpy ride. Did I miss anything? Let me know what helps you snooze after a long day at work.