Why You Feel Exhausted but Can’t Sleep

Your eyes are closing all day, and the only thing you can think about is your head hitting the pillow. Finally, you get to lie down, close your eyes and… sleep won’t come. No matter how tired you feel, you struggle to actually fall (and maybe stay) asleep. So why is it that you can feel exhausted but can’t sleep?

Sleep itself requires the brain to calm and the nervous system to relax. Many disorders, such as anxiety, depression, and ADHD, are linked to symptoms of insomnia. Other habits, such as napping, diet, exercise, and sleep hygiene, can all contribute to the problem. Let’s delve into the specifics.

Disrupted Circadian Rhythm

The body’s natural cycle, including signals to eat and sleep, is controlled by the circadian rhythm. For example, the brain signals the body to become more alert when it senses light (such as in the morning) and more drowsy when it’s dark. Disruption can occur due to various disorders such as anxiety, depression, and ADHD. Additionally, too much artificial light or not enough natural light in the morning can also disrupt your body’s natural rhythm.

Napping

A short (less than 60-minute) nap before 3:00 PM can be restorative and boost energy. However, longer naps taken later in the day can make it more difficult to fall asleep later. If possible, try to push through and give yourself an earlier bedtime.

Caffeine Consumption

This can be a bit of a catch-22. Many who struggle with sleeping rely on caffeine to feel awake during the day. While a cup or two of coffee before noon is okay, exceeding that can make it harder to fall asleep at night. You don’t have to completely cut it out, but consider having your coffee earlier and at least reducing your intake.

Sleep Hygiene

What can be done to reduce these problems? You may have heard of sleep hygiene: a set of habits that can help you fall and stay asleep. Some important aspects are:

Tips to Reduce Stress Before Bed

If you’re finding your biggest barrier to sleep is a racing mind, try a few of these tricks:

• Do a thought dump before bed. Write down everything that comes to mind, including events from the day, worries, to-do lists, etc.
• Try a quick meditation or light stretching.
• Take a warm bath.
• Sip on chamomile tea.

For more help reducing stress and getting to the core of your sleeping troubles, consider reaching out to one of our counsellors here.