The urge to check (and recheck) the never-ending stream of news is stronger than usual these days and our brains are constantly running overtime . Anxiety and stress dredged up by the election, racial injustice and the coronavirus pandemic can lead to poor sleep especially for those with diagnosed or suspected mental health issues .

Were both too connected to the outside world and constantly knowing whats happening, but also feeling really isolated from the parts of the outside world we actually need to help with our stress, like friends and family, and have less pleasurable activities during the day to help us relax and experience joy. And this affects our sleep, said Jade Wu , a licensed clinical psychologist and sleep researcher in Durham, North Carolina.

All these changes in routine and normalcy undermine our nightly zzzs, according to Wu. Between the upending of our daily routines and the constant fretting about the future, many of us are in a stress-sleep cycle thats hard to break.

And that can have damaging consequences: The physical effects of poor sleep are far-reaching, from a weakened immune response to cardiovascular problems. While asleep, our brain completes functions that it only can at rest making room to absorb new information and skills, building creative capacity, and solidifying beneficial memories. Plus, being deprived of sleep can exacerbate anxiety and make it trickier to regulate our emotions during waking hours , further adding to the stress we may already carry from this particularly hellish year.

So, how can we reclaim our sleep when our minds are in chronic overdrive? We asked sleep experts to share their personal strategies for getting some shut-eye this year.

First, recognize that interrupted sleep is a normal response to 2020.

Sarah Silverman , a sleep psychologist in Tampa, Florida, said it helps to remember that waking up during the night is a normal response to stress. So it makes sense that many of us are probably sleeping less than usual.

Acknowledge that this is the problem, Silverman said, instead of immediately getting frustrated. Reminding herself that this is a common problem right now eases her anxiety a bit so it doesnt add to the stress already waking her up.

Make your bedroom a location for sleep only not a place where you work, exercise or check news.

People are spending a lot more time either in the bedroom or someplace near it. Were using our sleep space as a home office, gym or gathering area and that can have unintended effects on our brains.

Even if you arent bringing your laptop into bed, it can be very stimulating to have your desk in the bedroom, because your desk is where you work, socialize and scarf down a quick lunch, said Kimberly Truong, the founder of California-based Earlybird Health and a board-certified sleep physician.

We might also be having important financial conversations with our spouses in bed, because our kids are doing online school in the next room, Wu added, or we might be doomscrolling in bed more frequently.

What your mind once considered a resting place now becomes associated with negative news and wakeful activities such as being productive, creative and hardworking. If you can, try to do other activities outside your bedroom and keep your bedroom designated for rest.