Do you ever feel exhausted at bedtime, only to lie awake, unable to sleep? This frustrating experience—being tired but wired—is more common than you think. Let’s explore the science-backed reasons behind this phenomenon and how to fix it.
Your body craves rest, but stress hormones like cortisol and adrenaline keep your brain alert. Anxiety, overthinking, or unresolved worries can prevent sleep onset.
Irregular sleep schedules, late-night screen time, or shift work confuse your body’s internal clock. You may feel sleepy at odd times but struggle to sleep when you should.
Melatonin deficiency (due to poor light exposure or blue light at night).
Thyroid disorders (hypothyroidism causes fatigue but can also disrupt sleep).
Perimenopause & PMS (hormone fluctuations lead to restless nights).
Caffeine or late meals (stimulants delay sleepiness).
Uncomfortable sleep environment (light, noise, or temperature issues).
Napping too long or too late (reduces sleep pressure at night).
Restless Leg Syndrome (RLS) – Uncomfortable urges to move legs.
Sleep Apnea – Breathing interruptions fragment sleep.
Chronic Pain or Acid Reflux – Discomfort keeps you awake.
✅ Wind Down Properly – Try progressive muscle relaxation or 4-7-8 breathing to calm your nervous system.
✅ Optimize Light Exposure – Avoid screens 1 hour before bed; use dim, warm lighting.
✅ Regulate Sleep Pressure – Limit naps to 20 minutes max and avoid them after 3 PM.
✅ Check for Underlying Issues – If symptoms persist, consult a doctor about thyroid, sleep apnea, or hormone testing.
Feeling sleepy but unable to sleep is usually a sign of misaligned sleep cues or stress. By adjusting habits and addressing root causes, you can train your body to fall asleep naturally and stay asleep.
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