[Skip to main content](https://www.nike.com#skip-to-content) - [](https://www.nike.com/ro/jordan) - [Find a Store](https://www.nike.com/ro/retail) - [Help](https://www.nike.com/ro/help) [Help](https://www.nike.com/ro/help) - [Order Status](https://www.nike.com/ro/orders) - [Dispatch and Delivery](https://www.nike.com/ro/help/a/shipping-delivery-gs) - [Returns](https://www.nike.com/ro/help/a/returns-policy-gs) - [Contact Us](https://www.nike.com/ro/help/#contact) - [Privacy Policy](https://agreementservice.svs.nike.com/ro/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&country=ro&language=en&requestType=redirect) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/retailer/nike/terms-and-conditions-of-sale-en/) - [Terms of Use](https://agreementservice.svs.nike.com/ro/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.unite&country=RO&language=en&requestType=redirect) - [Send Us Feedback](https://www.nike.com#site-feedback) - [Join Us](https://www.nike.com/ro/membership) - [Sign In](https://www.nike.com/ro/register) [](https://www.nike.com/ro/) - [New](https://www.nike.com/ro/w/new-3n82y) - [New](https://www.nike.com/ro/w/new-3n82y) - [New Arrivals](https://www.nike.com/ro/w/new-3n82y) - [Best Sellers](https://www.nike.com/ro/w/best-76m50) - [SNKRS Launch Calendar](https://www.nike.com/gb/launch/upcoming) - [Running: Discover Aerofit](https://www.nike.com/ro/w/running-clothing-37v7jz6ymx6) - [Back To School](https://www.nike.com/ro/w/back-to-school-840ik) - [Highlights](https://www.nike.com/ro/w/new-just-in-3apgqz3n82y) - [Home of Air Max](https://www.nike.com/ro/air-max) - [Jordan: Love Letter Collection](https://www.nike.com/ro/w/love-letter-7xkbw) - [Best of Jordan](https://www.nike.com/ro/w/best-of-jordan-brand-j0oa) - [Football: Break 'Em Pack](https://www.nike.com/ro/w/football-shoes-1gdj0zy7ok) - [Running: Discover Aerofit](https://www.nike.com/ro/w/running-clothing-37v7jz6ymx6) - [Trending](https://www.nike.com/ro/w/best-76m50) - [Hybrid Training](https://www.nike.com/ro/w/hybrid-training-7fx1n) - [Marathon Shoes](https://www.nike.com/ro/w/marathon-distance-shoes-6vbyfzy7ok) - [Elite Football Boots](https://www.nike.com/ro/w/elite-football-shoes-1gdj0z9vmnhzy7ok) - [Sportswear Clothing](https://www.nike.com/ro/w/sportswear-clothing-43h4uz6ymx6) - [Pro Football Boots](https://www.nike.com/ro/w/pro-football-shoes-1gdj0z2a2jzy7ok) - [Brands](https://www.nike.com/ro/w/37eefz43h4uz93bsdzpgd6) - [Nike Sportswear](https://www.nike.com/ro/w/lifestyle-13jrm) - [ACG: All Conditions Gear](https://www.nike.com/ro/acg) - [Jordan](https://www.nike.com/ro/w/jordan-37eef) - [Kobe](https://www.nike.com/ro/w/kobe-pgd6) - [NOCTA](https://www.nike.com/ro/w/nocta-25nhb) - [Men](https://www.nike.com/ro/men) - [Highlights](https://www.nike.com/ro/w/new-mens-3n82yznik1) - [New Arrivals](https://www.nike.com/ro/w/new-mens-3n82yznik1) - [Best Sellers](https://www.nike.com/ro/w/mens-best-76m50znik1) - [Streetwear Clothing](https://www.nike.com/ro/w/streetwear-clothing-97qn8) - [Back To School](https://www.nike.com/ro/w/mens-back-to-school-840ikznik1) - [Shoes](https://www.nike.com/ro/w/mens-shoes-nik1zy7ok) - [All Shoes](https://www.nike.com/ro/w/mens-shoes-nik1zy7ok) - [Lifestyle](https://www.nike.com/ro/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Jordan](https://www.nike.com/ro/w/mens-jordan-shoes-37eefznik1zy7ok) - [Running](https://www.nike.com/ro/w/mens-running-shoes-37v7jznik1zy7ok) - [Football](https://www.nike.com/ro/w/mens-football-shoes-1gdj0znik1zy7ok) - [Basketball](https://www.nike.com/ro/w/mens-basketball-shoes-3glsmznik1zy7ok) - [Training and Gym](https://www.nike.com/ro/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [Skateboarding](https://www.nike.com/ro/w/mens-skateboarding-shoes-8mfrfznik1zy7ok) - [Custom Shoes](https://www.nike.com/ro/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [Clothing](https://www.nike.com/ro/w/mens-clothing-6ymx6znik1) - [All Clothing](https://www.nike.com/ro/w/mens-clothing-6ymx6znik1) - [Hoodies and Sweatshirts](https://www.nike.com/ro/w/mens-hoodies-sweatshirts-6riveznik1) - [Tops and T-Shirts](https://www.nike.com/ro/w/mens-tops-t-shirts-9om13znik1) - [Kits and Jerseys](https://www.nike.com/ro/w/mens-football-kits-jerseys-1gdj0z3a41eznik1) - [Shorts](https://www.nike.com/ro/w/mens-shorts-38fphznik1) - [Trousers and Tights](https://www.nike.com/ro/w/mens-trousers-tights-2kq19znik1) - [Tracksuits](https://www.nike.com/ro/w/mens-tracksuits-1ll2wznik1) - [Jackets](https://www.nike.com/ro/w/mens-jackets-gilets-50r7yznik1) - [Accessories](https://www.nike.com/ro/w/mens-accessories-equipment-awwpwznik1) - [Sport](https://www.nike.com/ro/w/mens-performance-3k7dgznik1) - [Running](https://www.nike.com/ro/running) - [Football](https://www.nike.com/ro/football) - [Basketball](https://www.nike.com/ro/basketball) - [Training and Gym](https://www.nike.com/ro/training) - [Tennis](https://www.nike.com/ro/tennis) - [Skateboarding](https://www.nike.com/ro/w/mens-skateboarding-8mfrfznik1) - [Golf](https://www.nike.com/ro/golf) - Brands - [Nike Sportswear](https://www.nike.com/ro/w/mens-lifestyle-13jrmznik1) - [ACG: All Conditions Gear](https://www.nike.com/ro/acg) - [Jordan](https://www.nike.com/ro/w/mens-jordan-37eefznik1) - [Kobe](https://www.nike.com/ro/w/mens-kobe-nik1zpgd6) - [NOCTA](https://www.nike.com/ro/w/mens-nocta-25nhbznik1) - [Women](https://www.nike.com/ro/women) - [Highlights](https://www.nike.com/ro/w/new-womens-3n82yz5e1x6) - [New Arrivals](https://www.nike.com/ro/w/new-womens-3n82yz5e1x6) - [Best Sellers](https://www.nike.com/ro/w/womens-best-5e1x6z76m50) - [Style By: Moon Shoe](https://www.nike.com/ro/nike-style-by) - [Seasonal Clothing Packs](https://www.nike.com/ro/w/seasonal-clothing-packs-9yawh) - [Running: Discover Aerofit](https://www.nike.com/ro/w/womens-running-clothing-37v7jz5e1x6z6ymx6) - [Back To School](https://www.nike.com/ro/w/womens-back-to-school-5e1x6z840ik) - [Shoes](https://www.nike.com/ro/w/womens-shoes-5e1x6zy7ok) - [All Shoes](https://www.nike.com/ro/w/womens-shoes-5e1x6zy7ok) - [Lifestyle](https://www.nike.com/ro/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/ro/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [Running](https://www.nike.com/ro/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [Training and Gym](https://www.nike.com/ro/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [Football](https://www.nike.com/ro/w/womens-football-shoes-1gdj0z5e1x6zy7ok) - [Custom Shoes](https://www.nike.com/ro/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [Clothing](https://www.nike.com/ro/w/womens-clothing-5e1x6z6ymx6) - [All Clothing](https://www.nike.com/ro/w/womens-clothing-5e1x6z6ymx6) - [Hoodies and Sweatshirts](https://www.nike.com/ro/w/womens-hoodies-sweatshirts-5e1x6z6rive) - [Tops and T-Shirts](https://www.nike.com/ro/w/womens-tops-t-shirts-5e1x6z9om13) - [Shorts](https://www.nike.com/ro/w/womens-shorts-38fphz5e1x6) - [Leggings](https://www.nike.com/ro/w/womens-tights-leggings-29sh2z5e1x6) - [Trousers](https://www.nike.com/ro/w/womens-trousers-tights-2kq19z5e1x6) - [Matching Sets](https://www.nike.com/ro/w/womens-matching-sets-2lukpz5e1x6) - [Jackets](https://www.nike.com/ro/w/womens-jackets-gilets-50r7yz5e1x6) - [Sports Bras](https://www.nike.com/ro/w/womens-sports-bras-40qgmz5e1x6) - [Accessories](https://www.nike.com/ro/w/womens-accessories-equipment-5e1x6zawwpw) - [Sport](https://www.nike.com/ro/w/womens-performance-3k7dgz5e1x6) - [Training and Gym](https://www.nike.com/ro/training) - [Running](https://www.nike.com/ro/running) - [Football](https://www.nike.com/ro/football) - [Basketball](https://www.nike.com/ro/basketball) - [Tennis](https://www.nike.com/ro/tennis) - [Skateboarding](https://www.nike.com/ro/w/womens-skateboarding-5e1x6z8mfrf) - [Golf](https://www.nike.com/ro/golf) - Brands - [NikeSKIMS](https://www.nike.com/ro/nikeskims) - [Nike Sportswear](https://www.nike.com/ro/w/womens-lifestyle-13jrmz5e1x6) - [ACG: All Conditions Gear](https://www.nike.com/ro/acg) - [Jordan](https://www.nike.com/ro/w/womens-jordan-37eefz5e1x6) - [Kobe](https://www.nike.com/ro/w/womens-kobe-5e1x6zpgd6) - [Kids](https://www.nike.com/ro/kids) - [Highlights](https://www.nike.com/ro/w/new-kids-3n82yzv4dh) - [New Arrivals](https://www.nike.com/ro/w/new-kids-3n82yzv4dh) - [Best Sellers](https://www.nike.com/ro/w/kids-best-76m50zv4dh) - [Teen Destination](https://www.nike.com/ro/teens) - [Nike x LEGO® Collection](https://www.nike.com/ro/lego) - [Back To School](https://www.nike.com/ro/w/kids-back-to-school-840ikzv4dh) - [Shoes](https://www.nike.com/ro/w/kids-shoes-v4dhzy7ok) - [All Shoes](https://www.nike.com/ro/w/kids-shoes-v4dhzy7ok) - [Lifestyle](https://www.nike.com/ro/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/ro/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [Football](https://www.nike.com/ro/w/kids-football-shoes-1gdj0zv4dhzy7ok) - [Running](https://www.nike.com/ro/w/kids-running-shoes-37v7jzv4dhzy7ok) - [Basketball](https://www.nike.com/ro/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - [Physical Education](https://www.nike.com/ro/w/kids-performance-shoes-3k7dgzv4dhzy7ok) - [Clothing](https://www.nike.com/ro/w/kids-clothing-6ymx6zv4dh) - [All Clothing](https://www.nike.com/ro/w/kids-clothing-6ymx6zv4dh) - [Hoodies and Sweatshirts](https://www.nike.com/ro/w/kids-hoodies-sweatshirts-6rivezv4dh) - [Tops and T-Shirts](https://www.nike.com/ro/w/kids-tops-t-shirts-9om13zv4dh) - [Kits & Jerseys](https://www.nike.com/ro/w/kids-football-kits-jerseys-1gdj0z3a41ezv4dh) - [Tracksuits](https://www.nike.com/ro/w/kids-tracksuits-1ll2wzv4dh) - [Shorts](https://www.nike.com/ro/w/kids-shorts-38fphzv4dh) - [Trousers and Leggings](https://www.nike.com/ro/w/kids-trousers-tights-2kq19zv4dh) - [Matching Sets](https://www.nike.com/ro/w/kids-matching-sets-2lukpzv4dh) - [Jackets](https://www.nike.com/ro/w/kids-jackets-gilets-50r7yzv4dh) - [Accessories](https://www.nike.com/ro/w/kids-accessories-equipment-awwpwzv4dh) - [Kids by age](https://www.nike.com/ro/w/kids-v4dh) - [Teens (13 - 17 years)](https://www.nike.com/ro/w/teen-collection-6hgue) - [Older Kids (7 - 12 years)](https://www.nike.com/ro/w/older-kids-agibjzv4dh) - [Younger Kids (3 - 7 years)](https://www.nike.com/ro/w/little-kids-6dacezv4dh) - [Baby & Toddler (0 - 3 years)](https://www.nike.com/ro/w/baby-toddlers-kids-2j488zv4dh) - [Sport](https://www.nike.com/ro/w/kids-performance-3k7dgzv4dh) - [Running](https://www.nike.com/ro/w/kids-running-37v7jzv4dh) - [Football](https://www.nike.com/ro/w/kids-football-1gdj0zv4dh) - [Basketball](https://www.nike.com/ro/w/kids-basketball-3glsmzv4dh) - [Physical Education](https://www.nike.com/ro/w/kids-training-gym-58jtozv4dh) - [Skateboarding](https://www.nike.com/ro/w/skateboarding-8mfrf) - [Sport](https://www.nike.com/ro/lockerroom) - [Highlights](https://www.nike.com/ro/w/new-performance-3k7dgz3n82y) - [New Arrivals](https://www.nike.com/ro/w/new-performance-3k7dgz3n82y) - [Best Sellers](https://www.nike.com/ro/w/best-performance-3k7dgz76m50) - [Jordan Basketball](https://www.nike.com/ro/w/jordan-basketball-37eefz3glsm) - [Running: Discover Aerofit](https://www.nike.com/ro/w/running-clothing-37v7jz6ymx6) - [Running](https://www.nike.com/ro/running) - [All Running](https://www.nike.com/ro/w/running-37v7j) - [Shoes](https://www.nike.com/ro/w/running-shoes-37v7jzy7ok) - [Clothing](https://www.nike.com/ro/w/running-clothing-37v7jz6ymx6) - [Accessories](https://www.nike.com/ro/w/running-accessories-equipment-37v7jzawwpw) - [Football](https://www.nike.com/ro/football) - [All Football](https://www.nike.com/ro/w/football-1gdj0) - [Shoes](https://www.nike.com/ro/w/football-shoes-1gdj0zy7ok) - [Clothing](https://www.nike.com/ro/w/football-clothing-1gdj0z6ymx6) - [Accessories](https://www.nike.com/ro/w/football-accessories-equipment-1gdj0zawwpw) - [Training and Gym](https://www.nike.com/ro/training) - [All Training and Gym](https://www.nike.com/ro/w/training-gym-58jto) - [Shoes](https://www.nike.com/ro/w/training-gym-shoes-58jtozy7ok) - [Clothing](https://www.nike.com/ro/w/training-gym-clothing-58jtoz6ymx6) - [Accessories](https://www.nike.com/ro/w/training-gym-accessories-equipment-58jtozawwpw) - [More Sports](https://www.nike.com/ro/w/performance-3k7dg) - [All Sport](https://www.nike.com/ro/w/performance-3k7dg) - [Basketball](https://www.nike.com/ro/basketball) - [Outdoor](https://www.nike.com/ro/w/acg-93bsd) - [Tennis](https://www.nike.com/ro/tennis) - [Nike SB](https://www.nike.com/ro/w/skateboarding-8mfrf) - [Golf](https://www.nike.com/ro/golf) - [NikeSKIMS](https://www.nike.com/ro/nikeskims) - [NikeSKIMS Guides](https://www.nike.com/ro/nikeskims-lookbook) - [NikeSKIMS Lookbook](https://www.nike.com/ro/nikeskims-lookbook) - [NikeSKIMS Bra Guide](https://www.nike.com/ro/nikeskims-bra-guide) - [NikeSKIMS Collection Guide](https://www.nike.com/ro/nikeskims-collection-guide) - [Clothing](https://www.nike.com/ro/w/nikeskims-b2asd) - [All Clothing](https://www.nike.com/ro/w/nikeskims-clothing-6ymx6zb2asd) - [Bras](https://www.nike.com/ro/w/nikeskims-sports-bras-40qgmzb2asd) - [Tops and Tanks](https://www.nike.com/ro/w/nikeskims-tops-t-shirts-9om13zb2asd) - [Leggings](https://www.nike.com/ro/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/ro/w/nikeskims-shorts-38fphzb2asd) - [Shoes](https://www.nike.com/ro/w/nikeskims-shoes-b2asdzy7ok) - [Accessories](https://www.nike.com/ro/w/nikeskims-accessories-equipment-awwpwzb2asd) - [Collections](https://www.nike.com/ro/nikeskims-collection-guide) - [All Collections](https://www.nike.com/ro/w/nikeskims-b2asd) - [Shine](https://www.nike.com/ro/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/ro/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/ro/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/ro/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/ro/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/ro/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/ro/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/ro/w/nikeskims-nikeskims-weightless-layers-4csx8zb2asd) - [Shop By Color](https://www.nike.com/ro/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/ro/w/nikeskims-black-90poyzb2asd) - [Dark Sepia](https://www.nike.com/ro/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/ro/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/ro/w/nikeskims-blue-8hfx3zb2asd) - [Ivory](https://www.nike.com/ro/w/nikeskims-white-4g797zb2asd) Cancel Cancel Popular Search Terms [air force 1](https://www.nike.com/ro/w?q=air%20force%201&vst=air%20force%201)[jordan 4](https://www.nike.com/ro/w?q=jordan%204&vst=jordan%204)[football boots](https://www.nike.com/ro/w?q=football%20boots&vst=football%20boots)[jordan 1](https://www.nike.com/ro/w?q=jordan%201&vst=jordan%201)[nike mind](https://www.nike.com/ro/w?q=nike%20mind&vst=nike%20mind)[jordan](https://www.nike.com/ro/w?q=jordan&vst=jordan)[air max](https://www.nike.com/ro/w?q=air%20max&vst=air%20max)[ja 3](https://www.nike.com/ro/w?q=ja%203&vst=ja%203) [](https://www.nike.com/ro/favorites "Favourites")[](https://www.nike.com/ro/cart "Bag Items: 0") ## Inspiration - [Latest](https://www.nike.com/ro/stories) - [DNA](https://www.nike.com/ro/stories/dna) - [Coaching](https://www.nike.com/ro/stories/coaching) - [Athletes\*](https://www.nike.com/ro/stories/athletes) - [Community](https://www.nike.com/ro/stories/community) - [Culture](https://www.nike.com/ro/stories/culture) - [Innovation](https://www.nike.com/ro/stories/innovation) - [All Stories](https://www.nike.com/ro/stories/all) Inspiration # Conquer the Cruel Sleep-Stress Cycle ##### Coaching Your Zs and your mental health are in a long-term relationship—a complicated one. Simplify the struggle to make progress. Last updated: 6 July 2022 5 min read - Stress is a legit obstacle to getting enough sleep, and when your sleep starts suffering, so does your ability to deal with stress. - Simple changes to your environment and routine can improve your sleep and maximise your training progress. - Saying no to that nightcap and trading TV for a novel can help put the "good" in goodnight. Read on to learn more …  Life happens, which means [stress happens](https://open.spotify.com/episode/4cT1N7A5D7R7VmyLNqGXaX). Sometimes it's short term, like when you have too much on your to-do list. Other times, stress lasts longer (think lay-offs, health scares and relationship problems), and the only thing that suffers more than your mind is your sleep. There's a very real, physiological reason—and understanding it can help you bank the shut-eye your body needs to make progress towards your wellness goals. ## How Stress Tanks Sleep Stressful situations trigger your sympathetic nervous system, aka your fight-or-flight response, to signal to your brain that something is wrong, which stimulates the release of the stress hormone cortisol. That's a good thing if there's a real threat to your survival (say, a car blows a stop sign and you quickly swerve out of the way). But it's a legit obstacle if you're trying to settle peacefully into bed, explains Jennifer Martin, PhD, a clinical sleep specialist and professor of medicine at UCLA. When you climb into your sheets after a stressful moment, day or week and you've done nothing to actively lower your cortisol, Martin says it's like trying to sleep with a bear outside your tent—it's not going to happen. It doesn't matter if that bear is in the form of an economic crisis, an exam you have to ace to pass a class, or a fight with your best friend. "Our brain reacts in the same way: by keeping us awake", she says.  ## How (Lost) Sleep Spurs Stress Now the other side of the coin: you've probably noticed that you feel worse when you don't sleep well, making dealing with stress even more difficult. You know, that whole vicious-cycle thing. That's because sleep regulates your body's [stress-response system](https://www.nike.com/ro/a/how-sleep-affects-the-immune-system), says Martin. A lack of sleep can keep that stress response activated, which may leave you feeling even more distressed. Beyond that, sleep deprivation can lead to irritability, anxiety, emotional changes and decreased focus, says Meredith Broderick, MD, a board-certified doctor in sleep medicine, neurology and behavioural sleep medicine. During sleep, your brain also clears itself of [mental debris](https://www.nike.com/ro/a/3-mental-shifts-to-push-past-a-workout-plateau) that can decrease thinking, reasoning, understanding and perception. Meanwhile, it's consolidating memories and learning, among various other physiological processes that promote balance in the parts of the brain that control emotions and mood, says Broderick. Missing out on all that sweet stuff can be a serious blow to your wellness journey. And while just one night of poor sleep can make you feel off the next day, the real detriment to your mental state hits after about [four consecutive nights of lost sleep](https://www.nike.com/ro/a/what-is-acute-insomnia), says Martin. "Something that's a little frustrating could become overwhelming, and interesting challenges are huge problems all of a sudden", says Martin. Your thoughts go to more negative places when you're tired, she adds, which a study published in the [*Journal of Sleep Research*](https://onlinelibrary.wiley.com/doi/abs/10.1111/jsr.13022) bears out: people who were running on five days of crap sleep perceived pleasant pictures more harshly. You might also [be more irritable](https://www.nike.com/ro/a/how-to-control-your-reactivity-with-the-pause) around your people, she says, and have less motivation to stick with your usual healthy habits. If you feel yourself creeping towards that tipping point, take this advice to keep both "s" words in formation. 1. __Avoid alcohol.__ Hands up if you typically reach for a glass of wine or a beer to take the edge off before bed. Many people turn to alcohol as a way to escape stress, especially at night, says Martin. They think it will help them doze off, but drinking is actually just another barrier to adequate sleep. "[Alcohol tricks you](https://www.nike.com/ro/a/how-drinking-affects-recovery). It makes you feel relaxed and sleepy in the beginning, but about three hours later, as you're metabolising it, it makes you feel more alert and disrupts your sleep", she says. Skip the nightcap and pour yourself a cup of caffeine-free herbal tea (like chamomile) instead, which some studies suggest can promote sounder Zs. 2. __Keep triggers outside the bedroom.__ The room you sleep in should be a peaceful environment that promotes rest and relaxation. It should not (we repeat, not) be the centre of activity where you work, study, pay bills, watch the news or argue with your partner, says Martin. The more you can separate the source of your stress from your [sleep sanctuary](https://www.nike.com/ro/a/the-science-of-sound-sleep), the more you can psychologically distance that stress from your sheets, she explains. 3. __Choose a mellow-out activity.__ Creating a wind-down routine consisting of one or several calming activities can set you up for a good night's sleep. Reading, preferably an actual book or magazine rather than a screen, can help distract your brain from anxious thoughts, says Martin. Journalling—and focusing on the day's highlights or things you're grateful for—can help replace discombobulating thoughts with optimistic ones, she adds. And meditation, if it feels natural to you, can help you transition into rest-and-digest mode. You could also try listening to relaxing music. [Like meditation](https://www.nike.com/ro/a/6-simple-meditation-tips), it can help you shift from fight-or-flight to goodnight, thanks to its ability to lower cortisol and release dopamine. Listen every night and you can become a better sleeper, suggests research. At the end of the day, sleep and stress are intertwined. And you can't make progress on one without focusing on both. Words: Ronnie Howard Illustration: Sophi Gullbrants ## CHECK IT OUT Need more help lowering those cortisol levels? Make sport a habit with the Move Better Every Day programme in the Nike Training Club App. Then use your well-rested brain to soak up more sleep knowledge with a library of expert-backed articles on Nike.com. [Download NTC](niketrainingclub://x-callback-url/program)[Learn With Nike](https://www.nike.com/stories/coaching) Originally published: 25 July 2022 Resources [Find a Store](https://www.nike.com/ro/retail/) [Nike Journal](https://www.nike.com/ro/stories) [Become a Member](https://www.nike.com/ro/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/ro/promo-code) [Product Advice](https://www.nike.com/ro/product-advice) [Running Shoe Finder](https://www.nike.com/ro/running/shoe-finder) Help [Get Help](https://www.nike.com/ro/help) [Order Status](https://www.nike.com/ro/orders/details) [Shipping and Delivery](https://www.nike.com/ro/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/ro/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/ro/help/a/payment-options-gs) [Contact Us](https://www.nike.com/gb/help/#contact) [Reviews](https://www.nike.com/ro/help/a/reviews) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/ro/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/Accessibility%20Statement) [Purpose](https://www.nike.com/ro/purpose) [Nike Coaching](https://www.nike.com/ro/coaching) Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) [Resources](https://www.nike.com/ro/help) [Find a Store](https://www.nike.com/ro/retail/) [Nike Journal](https://www.nike.com/ro/stories) [Become a Member](https://www.nike.com/ro/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/ro/promo-code) [Product Advice](https://www.nike.com/ro/product-advice) [Running Shoe Finder](https://www.nike.com/ro/running/shoe-finder) [Help](https://www.nike.com/ro/help) [Get Help](https://www.nike.com/ro/help) [Order Status](https://www.nike.com/ro/orders/details) [Shipping and Delivery](https://www.nike.com/ro/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/ro/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/ro/help/a/payment-options-gs) [Contact Us](https://www.nike.com/gb/help/#contact) [Reviews](https://www.nike.com/ro/help/a/reviews) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/ro/sustainability) [Accessibility](https://www.nike.com/accessibility) [Accessibility Statement](https://www.nike.com/Accessibility%20Statement) [Purpose](https://www.nike.com/ro/purpose) [Nike Coaching](https://www.nike.com/ro/coaching) ## Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) Romania - © 2026 Nike, Inc. All rights reserved - Guides - [Nike Air](https://www.nike.com/ro/air) - [Nike Air Max](https://www.nike.com/ro/air-max) - [Nike FlyEase](https://www.nike.com/ro/flyease) - [Nike Pegasus](https://www.nike.com/ro/running/runningzoom-pegasus-37) - [Nike React](https://www.nike.com/ro/react) - [Nike Vaporfly](https://www.nike.com/ro/running/vaporfly) - [Terms of Use](https://agreementservice.svs.nike.com/ro/en_gb/rest/agreement?agreementType=termsOfUse&uxId=com.nike.unite&country=RO&language=en&requestType=redirect) - [Terms of Sale](https://www.eshopworld.com/shoppers/help/terms-and-conditions-of-sale-en/) - [Company Details](https://www.nike.com/ro/help/a/company-details) - [Privacy & Cookie Policy](https://agreementservice.svs.nike.com/ro/en_gb/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&country=ro&language=en&requestType=redirect) - [Privacy & Cookie Setting](https://www.nike.com/ro/guest/settings/privacy) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)