Anxiety, afternoon naps, an irregular circadian cycle, and many other variables may be the cause of your fatigue and inability to fall asleep.
No matter how much coffee you drink, there are days when it’s difficult to stay awake, much less finish the chores you have to perform around the house or at work.
But far too frequently, you’re wide awake when you finally go into bed.
It’s annoying. What on earth is happening?
Find out what could be causing you to feel sleepy during the day yet awake at night before you grab those sleeping medications. You can take steps to promote healthier sleep once you’ve determined what might be happening.
How can I get to sleep?
Winter’s best advice for anyone who is exhausted yet unable to fall asleep is to establish a regular, consistent sleep and wake pattern.
He advises you to change your bedtime as well.
Consider this: You don’t go to a restaurant for an hour just because it’s lunchtime; you go when you’re hungry. Why lie in bed and wait for sleep? Wait until you’re exhausted, and only engage in mentally stimulating activities before bed. Then, follow the standard guidelines for healthy sleep:
Maintain a cool, dark bedroom around 60–67°F (15–19°C).
Think about putting your phone and other electronics in a different room.
Try using earplugs or a white noise machine if noises are keeping you awake.
Additionally, limit your pre-bedtime activities to peaceful pursuits like journaling, reading, or meditation.
According to Cleveland Clinic Sleep Disorders Center psychologist Michelle Drerup, PsyD, if anxiety causes your brain to race at night, schedule 20 to 30 minutes of “worry time” throughout the day, preferably at least two hours before bed.
Write in your journal about your concerns. After that, put down ways to resolve those issues.
Just remind yourself that you’ve dealt with problems and need to let them go when you’re tempted to let your thoughts wander at night. Or remind yourself that now is the time to go to sleep and that you’ll worry at your scheduled time tomorrow.
You may still ask yourself, “Why am I tired, but can’t sleep?” after trying a couple of these solutions. Speak with a physician.
“No one walks into my office and tells me that I kick my legs 400 times a night,” Winter claims. “I can’t sleep,” they say.
Telling a doctor about your sleep issues allows them to ask you questions and, if needed, perform sleep tests to identify the root cause. The appropriate care can then be given to address the underlying problem and improve your quality of sleep.
Winter advises against using sleep aids unless a person is trying to avoid jet lag before a vacation, has a disease like restless legs syndrome, or works shifts.
“We mistake drowsiness for sleep when we use sedatives like Ambien, Benadryl, or melatonin. That strengthens the notion that there is a problem with your sleep,” he says. “But it only causes sedation; it has no beneficial effects on sleep.”
If you’re still unsure, always try other treatments first and consult a physician or sleep specialist before taking any sleeping drugs because they can have negative consequences and affect specific medical issues. They can assist you in figuring out which might be most suitable for you.
Are exhausted, drowsy, and tired different from one another?
According to Winter, there is a slight distinction between the terms “tired,” “sleepy,” and “fatigued,” which are sometimes used interchangeably.
You feel exhausted after a marathon; you probably lack the stamina or drive to run another one, and you might not even be able to walk the distance to your car.
However, you’re not tired; you wouldn’t fall asleep after crossing the finish line while lying on the grass. Instead, when you can hardly stay up, you’re drowsy, according to Winter.