Called “tired but wired”—is when someone is physically exhausted but their mind is still racing, making it hard to fall asleep. This can happen for a few reasons, like:
Stress or anxiety – Your body is tired, but your mind is overactive.
Too much screen time before bed – Blue light from phones and TVs can mess with melatonin production.
Caffeine or stimulants – Even if consumed earlier, they can linger in your system.
Inconsistent sleep schedule – Irregular bedtime routines can throw off your body’s natural rhythm.
Overexertion or too much physical activity late in the day – Sometimes extreme tiredness can make it harder to relax.
LET’S DIVE DEEPER INTO THE REASONS SOMEONE MIGHT FEEL EXHAUSTED BUT STILL STRUGGLE TO SLEEP, EVEN IF THEY AREN’T ACTIVELY THINKING ABOUT ANYTHING.
OVERTIREDNESS (PARADOXICAL INSOMNIA)
Sometimes, being too tired can backfire. When the body reaches extreme exhaustion, it can go into a survival mode where it resists sleep.
This can lead to a second wind, where stress hormones like cortisol and adrenaline stay elevated instead of letting the body fully relax.
This often happens to people who push past tiredness (like shift workers, students, or athletes) and then find they can’t sleep when they finally lie down.
ELEVATED CORTISOL LEVELS (STRESS WITHOUT CONSCIOUS AWARENESS)
Even if you don’t feel actively stressed, your body might still be experiencing internal stress.
Cortisol, the body’s primary stress hormone, is meant to decrease at night to allow for sleep. However, if it stays elevated due to past stressors (even from earlier in the day), it can keep the body in an alert state.
Things like intense exercise too close to bedtime, unresolved tension, or even hidden worries (that you’re not consciously thinking about) can keep cortisol high.
BODY TEMPERATURE REGULATION ISSUES
Sleep is deeply tied to body temperature. Normally, your body starts cooling down as you prepare for sleep, which signals that it’s time to rest.
If you’re too warm (due to room temperature, heavy blankets, or even recent physical activity), your body may struggle to enter the right state for sleep.
Conversely, if your core temperature drops too fast (like after an intense day), your body might not adjust properly, making it harder to fall asleep.
CIRCADIAN RHYTHM MISMATCH
Your circadian rhythm is like an internal clock that tells you when to sleep and wake up.
If this rhythm is thrown off—due to irregular sleep schedules, too much exposure to artificial light at night, or inconsistent wake-up times—your body may not recognize that it’s bedtime, even if you feel exhausted.
For example, if you’ve been staying up later than usual or sleeping in, your body might still be in “awake mode” when you get into bed.
HIDDEN PHYSICAL DISCOMFORT
Even if you don’t consciously feel uncomfortable, small physical issues can keep your body from fully relaxing into sleep.
Examples:
Muscle tension from sitting too long, working out, or stress.
Mild dehydration, which can cause restlessness.
Digestive discomfort (especially from eating too close to bedtime).
Poor sleep posture that makes it hard to fully relax.
POSSIBLE SOLUTIONS
If this happens often, some ways to help include:
A consistent bedtime routine (same sleep and wake time daily).
Limiting screens before bed (reducing blue light exposure).
Cooling the room to around 60-67°F (ideal for sleep).
Gentle stretching or relaxation exercises to release muscle tension.
Magnesium or herbal teas (like chamomile) to promote relaxation.
THERE ARE DEFINITELY SOME FOODS AND DRINKS TO AVOID IN THE EVENING TO HELP ENSURE BETTER SLEEP. HERE’S A BREAKDOWN OF WHAT TO WATCH OUT FOR:
DRINKS TO AVOID BEFORE BEDTIME
Caffeinated Beverages (Coffee, Tea, Soda, Energy Drinks)
Caffeine can stay in your system for 6+ hours, making it harder to fall asleep.
Even decaf coffee has a small amount of caffeine, so it’s best to avoid it late in the day.
Alcohol
It might make you feel sleepy at first, but alcohol actually disrupts deep sleep and can cause more frequent wake-ups.
It also dehydrates the body, which can lead to restless sleep.
Sugary Drinks (Fruit Juices, Soda, Sweetened Teas)
High sugar intake before bed can cause blood sugar spikes and crashes, leading to nighttime wake-ups.
Some juices (like orange juice) are acidic and can cause heartburn.
Carbonated Drinks (Sparkling Water, Soda)
Bubbles can cause gas and bloating, making it uncomfortable to sleep.
Some sodas also have caffeine, even if they don’t taste like it.
Too Much Water or Herbal Tea
Hydration is important, but drinking too much liquid close to bed can lead to frequent bathroom trips that disrupt sleep.
FOODS TO AVOID BEFORE BEDTIME
Spicy Foods
Can cause heartburn or acid reflux, making it hard to lie down comfortably.
Capsaicin (found in chili peppers) can raise body temperature, which interferes with sleep.
Fatty or Fried Foods
Heavy meals high in fat (like burgers, fries, or pizza) take longer to digest and can cause indigestion.
Eating these too close to bed can keep the body working on digestion instead of winding down.
Sugary Snacks (Candy, Ice Cream, Cake)
Sugar causes energy spikes and crashes that can lead to restless sleep.
It also affects melatonin production, making it harder to fall asleep naturally.
High-Protein Foods (Red Meat, Large Portions of Chicken, Beans)
Protein takes longer to digest, and eating too much before bed can make the body work overtime during sleep.
Some protein-rich foods (like aged cheese) contain tyramine, which can increase alertness.
Citrus Fruits and Tomatoes
These are acidic and can cause acid reflux or heartburn, especially when lying down.
Tomatoes also contain tyramine, which can stimulate brain activity and make it harder to relax.
BETTER EVENING SNACK AND DRINK CHOICES FOR SLEEP
If you’re feeling hungry or thirsty before bed, try these instead: ✅ Drinks: Warm milk, chamomile or passionflower tea, tart cherry juice (helps with melatonin), or a small amount of water.
✅ Foods: Bananas, almonds, walnuts, oatmeal, or a small serving of yogurt (not too sugary).
IF YOU’RE EATING THE RIGHT FOODS IN THE EVENING BUT STILL STRUGGLING WITH SLEEP, THERE ARE SEVERAL OTHER POSSIBLE FACTORS THAT COULD BE AFFECTING YOUR ABILITY TO FALL ASLEEP. HERE ARE SOME THINGS TO CHECK:
TOO MUCH SCREEN TIME BEFORE BED
Blue light from phones, TVs, and computers tricks your brain into thinking it’s daytime, which suppresses melatonin (your sleep hormone).
Even if you’re not thinking about anything stressful, the stimulation from screens can keep your brain in an alert state.
Fix: Try no screens 30-60 minutes before bed or use blue light filters on devices.
LACK OF A WIND-DOWN ROUTINE
If you go straight from being active (mentally or physically) to trying to sleep, your body may not have time to transition.
Fix: A consistent relaxing routine (reading, stretching, light music, or deep breathing) can help cue your body for sleep.
NOT ENOUGH PHYSICAL ACTIVITY DURING THE DAY
If you haven’t moved much, your body might not be “ready” to rest.
Fix: Regular exercise helps, but avoid intense workouts 2-3 hours before bed, as they can make you feel too alert.
SLEEPING ENVIRONMENT ISSUES
Room too bright? Light (even from streetlights or electronics) can mess with melatonin.
Room too warm? Ideal sleep temperature is 60-67°F (15-19°C).
Uncomfortable bed or pillow? Old or unsupportive mattresses and pillows can cause subtle discomfort.
Fix: Make the room dark, cool, and quiet, and ensure your bed is comfortable.
IRREGULAR SLEEP SCHEDULE
If you’re going to bed at different times each night, your body may struggle to establish a sleep rhythm.
Fix: Try to sleep and wake at the same time every day (even on weekends).
HIDDEN STRESS OR OVERSTIMULATION
Even if you don’t feel anxious, your body might still be in a mild state of tension from the day’s events, social interactions, or even excitement.
Fix: Deep breathing, meditation, or light stretching before bed can help calm your nervous system.
TOO MUCH LIGHT EXPOSURE AT NIGHT
If you have bright lights on before bed, your body may not produce enough melatonin.
Fix: Use dim, warm lighting in the evening.
Too Many Naps or Naps Too Late in the Day
A long nap (especially after 3-4 p.m.) can reduce sleepiness at bedtime.
Fix: If you nap, keep it short (20-30 minutes) and earlier in the day.
OVERHYDRATION BEFORE BED
Drinking too much liquid too close to bedtime can cause multiple bathroom trips, disrupting deep sleep.
Fix: Try to stop drinking large amounts of water 1-2 hours before bed.
IF YOU’RE LOOKING FOR GREAT THINGS TO DO BEFORE BEDTIME TO IMPROVE SLEEP, HERE ARE SOME EFFECTIVE WAYS TO HELP YOUR BODY AND MIND RELAX:
Create a Relaxing Wind-Down Routine
A bedtime routine signals to your body that it’s time to rest. Some great activities include:
Reading a book (physical, not on a screen) – Avoid suspenseful or overly engaging books that might keep you awake.
Journaling – Writing down thoughts, gratitude, or even a simple to-do list can clear your mind.
Listening to calming music or nature sounds – Gentle instrumental music, white noise, or ocean waves can be soothing.
Do Light Stretching or Gentle Yoga
Simple stretches or yoga poses release tension from the body and improve circulation.
Focus on slow, deep breathing while stretching.
Try poses like child’s pose, forward fold, or legs-up-the-wall to promote relaxation.
Practice Deep Breathing or Meditation
4-7-8 Breathing Method: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
Progressive Muscle Relaxation: Tense and relax each muscle group, starting from your toes to your head.
Guided Meditation: Apps like Calm or Headspace have bedtime meditations.
Take a Warm Bath or Shower
Warm water relaxes muscles and lowers core body temperature after stepping out, making you sleepy.
Adding Epsom salt or lavender essential oil to a bath can enhance relaxation.
Drink a Sleep-Enhancing Beverage
Instead of caffeine or alcohol, try:
Chamomile or passionflower tea – Helps calm the nervous system.
Tart cherry juice – Naturally contains melatonin.
Warm milk or golden milk (turmeric + milk + honey) – A classic remedy for relaxation.
Reduce Light Exposure & Screen Time
Turn off phones, TVs, and bright lights at least 30-60 minutes before bed.
Use warm, dim lighting (like lamps instead of overhead lights).
If you must use a screen, enable blue light filters.
Keep a Gratitude or Reflection Journal
Write three things you’re grateful for from the day.
Reflecting on positive moments can ease stress and anxiety.
Try Aromatherapy
Lavender, sandalwood, or chamomile essential oils can promote relaxation.
Use a diffuser or apply a drop to your pillow.
Keep Your Bedroom Cool & Cozy
The ideal sleep temperature is 60-67°F (15-19°C).
Use comfortable blankets and pillows that suit your sleep style.
Keep the room quiet and dark (use blackout curtains if needed).
Stick to a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends.
Your body thrives on routine, and a consistent bedtime helps regulate your circadian rhythm.
HERE ARE SOME TRIED-AND-TRUE SLEEP TECHNIQUES THAT PEOPLE HAVE USED FOR GENERATIONS. THESE METHODS HAVE STOOD THE TEST OF TIME AND CONTINUE TO HELP PEOPLE RELAX AND FALL ASLEEP NATURALLY.
Warm Milk Before Bed
For centuries, people have relied on warm milk to help with sleep. Milk contains tryptophan, which helps produce serotonin and melatonin, both of which regulate sleep. Adding a small amount of honey or nutmeg can enhance relaxation.
Reading the Bible or Other Spiritual Texts
Many people have read the Bible, prayers, or other calming spiritual writings before bed. This provides peace of mind, reduces worry, and helps transition into a restful state.
Counting Sheep or Other Repetitive Mental Tasks
The tradition of counting sheep comes from the idea that a simple, repetitive mental task can quiet the mind. Other methods include mentally listing the alphabet backward or visualizing walking down a peaceful path.
Herbal Tea Before Bed
Ancient cultures have used herbal teas for sleep for generations. Chamomile tea is one of the most well-known, but other traditional sleep teas include valerian root tea, which has been used since Ancient Greece and Rome, and lemon balm or peppermint tea, which help with digestion and relaxation.
Stepping Outside for Fresh Air Before Bed
Many older generations would go outside for a few minutes before bed. The cool air helps regulate body temperature, and exposure to the natural darkness signals to the brain that it is time to sleep.
Foot Massage Before Bed
Traditional medicine, including Chinese and Ayurvedic practices, emphasizes the benefits of massaging the feet before bed. This helps relax the body, stimulates pressure points linked to sleep, and improves circulation. Some people use coconut oil or lavender oil for added relaxation.
Sleeping with a Heavy Blanket
Before modern heating, many people used heavy quilts or layered blankets, which provided a grounding sensation. This effect is similar to today’s weighted blankets, which help calm the nervous system and promote deeper sleep.
Listening to a Clock or Other Steady Sounds
Before digital clocks, many people found comfort in the sound of a ticking clock. The steady rhythm mimics a heartbeat and creates a soothing effect. Today, some people use white noise machines or recordings of natural sounds like ocean waves or rain.
Saying a Prayer or Practicing Gratitude
For centuries, people have said prayers before bed, which can provide a sense of peace and relief from stress. Even if someone does not pray, simply listing three things to be grateful for can shift the mind to a more restful state.
Taking a Warm Bath
People have used warm baths for relaxation for centuries. Adding Epsom salt, which contains magnesium, can help relieve muscle tension and calm the nervous system.
Gentle Rocking or Swaying Before Bed
Rocking chairs have long been used to help people relax before sleep. Gentle swaying or even lightly bouncing the legs before lying down can have a calming effect, similar to the way babies are rocked to sleep.
Using Dim Lighting Before Bed
Before electricity, people naturally wound down with the setting sun. Using only candlelight, dim lamps, or warm lighting an hour before bed can help signal the body to prepare for sleep.
Slow Breathing Techniques
Ancient breathing practices focus on slowing the breath to calm the nervous system. A well-known method is the 4-7-8 technique, where you inhale for four seconds, hold for seven, and exhale for eight. This practice slows the heart rate and encourages relaxation.
Sleeping with the Window Open
Many past generations slept with a window slightly open to allow fresh air in. Cool air helps lower the body temperature, which promotes deeper and more restful sleep.
One often-overlooked factor in sleep quality is the consistency of a sleep schedule. The body operates on a circadian rhythm, which is essentially an internal clock that regulates when you feel awake and when you feel tired.
Going to bed and waking up at the same time every day, even on weekends, reinforces this rhythm and makes it easier to fall asleep at night. Irregular sleep schedules, such as staying up late one night and trying to go to bed early the next, can disrupt this natural cycle and make it harder to fall asleep, even when you are physically tired.
Another key aspect is exposure to natural light during the day and limiting artificial light at night. Sunlight exposure in the morning and throughout the day helps regulate melatonin production, a hormone responsible for sleep.
In contrast, exposure to artificial light from screens or bright indoor lighting in the evening can suppress melatonin, making it harder to wind down.
Many people find that dimming lights an hour before bed and avoiding screens at least 30 to 60 minutes before sleep significantly improves their ability to fall asleep faster.
Temperature also plays a crucial role in sleep quality. The body naturally lowers its temperature as it prepares for sleep, so keeping the bedroom cool, ideally between 60-67 degrees Fahrenheit, can encourage deeper rest.
Some people also find that taking a warm shower or bath before bed can help because the body cools down after stepping out of the warm water, mimicking the natural drop in temperature that signals the body to sleep.
Additionally, stress and muscle tension can interfere with sleep, even if the mind isn’t actively racing with thoughts. Simple relaxation techniques such as progressive muscle relaxation—where you systematically tense and then relax different muscle groups—can help the body release built-up tension.
Stretching or gentle yoga before bed can also help loosen tight muscles and promote relaxation. Breathing exercises, such as slow, deep belly breathing, can further calm the nervous system and prepare the body for rest.
Lastly, the quality of your sleep environment matters more than people realize. A cluttered or chaotic bedroom can create subtle stress, making it harder to relax. Keeping the space tidy, having a comfortable mattress and pillows, and ensuring that your bed is only used for sleep (not for watching TV or scrolling on your phone) can all help signal to your brain that the bed is meant for rest. Additionally, noise levels should be controlled—while some people need total silence, others sleep better with a white noise machine, fan, or soft background sounds to block out disruptive noises.
Many of these methods have been overlooked in modern times due to the fast pace of life and constant exposure to technology, but returning to these foundational sleep habits can make a significant difference.
THERE ARE SEVERAL REASONS WHY SLEEP PROBLEMS, PARTICULARLY DIFFICULTY FALLING ASLEEP DESPITE BEING TIRED, SEEM TO BE MORE COMMONLY DISCUSSED TODAY THAN IN THE PAST
One major factor is increased screen time and exposure to artificial light. In the past, people naturally wound down with the setting sun, but today, smartphones, tablets, televisions, and computers expose us to blue light late into the evening.
Blue light suppresses melatonin, the hormone that signals the body to sleep, making it harder to fall asleep even when tired. Many people don’t realize that even checking messages or watching a quick video before bed can disrupt their sleep cycle.
Another reason is higher levels of stress and mental stimulation. Modern life is filled with constant information, responsibilities, and pressures, which can make it harder for the brain to shut down at night.
Even if a person isn’t consciously thinking about stressors, their nervous system may still be in a heightened state. In the past, life had a more natural rhythm, with more physical activity and downtime before bed, whereas today, many people are mentally engaged right up until they try to sleep.
Irregular sleep schedules and artificial lighting also play a big role. Many people go to bed at different times each night due to work demands, social activities, or binge-watching shows, which disrupts the body’s internal clock.
Before modern technology, people followed more consistent sleep patterns based on natural daylight, which helped regulate sleep hormones. Today, artificial lighting allows people to stay up much later, often delaying sleep even when their body is ready for rest.
Additionally, diet and lifestyle changes have influenced sleep patterns. More people consume caffeine later in the day, eat processed foods that may disrupt digestion, or drink alcohol in the evening, all of which can interfere with sleep quality.
In the past, people ate simpler, whole foods and had longer periods between their last meal and bedtime, which helped with digestion and sleep.
Finally, a decrease in physical activity could be another factor. Many jobs and daily activities today involve sitting for long periods, reducing overall energy expenditure. Historically, people engaged in more physical labor, outdoor work, and walking, which helped naturally tire the body out by nighttime. Without enough physical exertion, the body may feel restless, even if the mind is exhausted.
YOU CAN FIND MORE INFORMATION ABOUT SLEEP, THE FACTORS AFFECTING IT, AND TECHNIQUES TO IMPROVE SLEEP IN VARIOUS RELIABLE SOURCES. HERE ARE SOME PLACES WHERE YOU CAN EXPLORE FURTHER:
1. Books
- Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker – A comprehensive exploration of sleep science, its impact on health, and practical advice on improving sleep.
- The Sleep Revolution by Arianna Huffington – A look into how the modern world’s demands affect sleep and why we need to prioritize it for our well-being.
- Sleep Smarter by Shawn Stevenson – Offers strategies for improving sleep through nutrition, exercise, and creating a healthy sleep environment.
2. Research Journals & Articles
- National Institutes of Health (NIH) and National Sleep Foundation often publish research studies and articles about sleep disorders and sleep hygiene.
- Journals like Sleep or Journal of Clinical Sleep Medicine contain peer-reviewed studies on sleep issues, treatments, and new findings in the field.
- Websites like PubMed provide access to scientific articles and research papers on sleep and its connection to mental health, lifestyle, and various physical conditions.
3. Online Resources
- Sleep Foundation (sleepfoundation.org): Provides articles on sleep health, sleep hygiene, and expert advice on improving sleep.
- The National Sleep Center (sleepcenter.org): Offers research and tips on improving sleep quality, the effects of poor sleep, and more.
- Healthline (healthline.com): Offers a variety of articles on sleep hygiene, sleep disorders, natural remedies, and more.
- WebMD (webmd.com): Has extensive articles on sleep-related issues, including insomnia, stress, and lifestyle factors affecting sleep.
4. Apps for Sleep Monitoring and Improvement
- Calm and Headspace: These apps offer guided meditations, sleep stories, and breathing exercises designed to improve sleep.
- Sleep Cycle: A sleep tracker app that analyzes your sleep patterns and offers tips on improving your sleep.
- Pzizz: An app focused on sleep and relaxation, offering soundtracks designed to help you fall asleep faster.
5. Podcasts
- The Sleep Doctor’s Sleep Soundly Podcast: Dr. Michael Breus, a clinical psychologist and sleep specialist, shares tips and insights on how to improve sleep.
- Sleepy Time Podcast: Offers relaxing bedtime stories that help listeners unwind and fall asleep.
- The Science of Sleep: A podcast dedicated to exploring all aspects of sleep, including research, sleep health, and sleep hacks.
6. Therapists and Sleep Specialists
- Consulting a sleep therapist or sleep specialist can provide personalized advice based on your specific sleep challenges. They can help diagnose any underlying issues like insomnia, sleep apnea, or anxiety that might be affecting your sleep.
7. Online Communities
- Reddit: Subreddits like r/Sleep and r/Insomnia have many discussions and resources related to sleep issues, tips, and personal experiences.
- Sleep Health Foundation: Offers additional reading and tools to address sleep problems, along with health resources and expert advice.
By diving into some of these resources, you can explore various aspects of sleep health more deeply and find practical solutions tailored to your situation.