Burnout is the physical and emotional exhaustion that comes from chronic stress. Different factors can contribute to burnout, from hectic schedules to an insufficient support system. 

Sleep is also a key component in the burnout cycle. Research shows that poor sleep quality is associated with burnout — and the combination of burnout and poor sleep can impact overall functioning, especially at work¹,².

4 strategies for preventing burnout

  1. Identify your stressors – Figure out what’s causing you the most stress, so you can work on reducing it. Try journaling about your feelings, reviewing your calendar for insights, or opening up to a loved one. 
  2. Schedule your sleep – Establishing a more consistent sleep schedule can lead to better sleep, and in turn, better overall well-being. 
  3. Find a bedtime routine – Create a relaxing routine that sets you up for a successful sleep. Maybe that involves eliminating screen time. 
  4. Get help – If you’re struggling, reach out to a mental health professional who can help get you on the right track. 

Sleepio can help

If you need support with your sleep to prevent or overcome burnout, consider Sleepio. A customized online sleep improvement program, Sleepio provides evidence-based techniques to help quiet your mind and enhance your sleep quality. Sleepio is available to you at no cost. Visit to get started.

  1. Hacimusalar et al. (2021). Med Lav
  2. van Dijk et al. (2020). PLoS One

Here’s how one woman improved her insomnia when she couldn’t access in-person therapy:

Before using Sleepio, I was very restless through the night, and at one point became accustomed to waking up at 3 a.m. every morning. Now, my sleeping is much more consistent, and I’m able to sleep more through the night.


Here’s how a working parent used sleep to boost his motivation:

In medical sales, you’re constantly hustling, and there would be days I would sit outside of the hospital in my car for 10 or 15 minutes, not wanting to go in. Now, I feel like Sleepio has helped me get out of my ‘funk’ and feel more driven.


Here’s how one woman with chronic insomnia established a consistent sleep schedule:

Sleepio gave me the tools I needed to establish a sleep schedule and maintain good sleep hygiene. Being able to log your sleep patterns — and receive feedback based on those patterns — was a huge help.


Lastly, here’s how a healthcare worker improved his sleep after an anxiety-inducing medical event:

One of the most helpful techniques I learned was how to reframe your thinking around sleep — previously, I would stay up at night thinking about everything that could potentially go wrong. Now, thanks to Sleepio, I have a designated time before bed to journal and release those negative thoughts so that they don’t impact my sleep.


Here’s how you can succeed at sleeping:

Sleepio is an online sleep improvement program personalized to your unique needs. Sleepio’s evidence-based techniques help you quiet your mind and reshape the behaviors that keep you up at night, so you can turn your sleep from a struggle into a success.

Sleepio is available to you at no cost.

Get started now

DOC-1677 Effective 09/2022 Sleepio is available as an adjunct to usual medical care for insomnia disorder for adults ages 18 and older, without FDA review under their COVID-19 policy