After feeling restless all day, all you want to do is crawl into bed and fall asleep. But as soon as your head hits the pillow, your eyes are wide open. Sound familiar? If you’re wondering why you can’t sleep at night even when you’re tired, you’re not alone. We asked experts why people have trouble falling asleep when they’re exhausted and how to get the restful sleep they need.
Feeling “wired and tired” is a common issue. According to Dr. Thomas Bradley Raper, a sleep medicine specialist, up to 30% of adults in the US struggle with insomnia, a sleep disorder that makes it difficult to fall asleep or stay asleep. This problem is more prevalent among older women and can be caused by stress and hormone changes. So if you’ve been having trouble sleeping lately, you’re not imagining it. Luckily, there are ways to calm your wired-and-tired feeling and achieve the deep sleep you long for. Dr. Arianna Sholes-Douglas, an OB/GYN, suggests several strategies for menopausal women to alleviate sleep difficulties.
To understand why you can’t sleep at night even when you’re tired, it’s important to consider the underlying causes. Stress is the number one culprit, says Dr. Raper. Racing thoughts and worries can make it hard to relax and fall asleep, and increased levels of cortisol, the stress hormone, can keep you feeling alert instead of sleepy. Hormone changes during menopause can also disrupt sleep, making women more sensitive to everyday stressors. Nighttime phone use and exposure to blue light can contribute to a wired feeling that prevents relaxation and sleep. Additionally, certain medications and late-night alcohol consumption can hinder sleep quality. Shift work and sleep disorders like restless leg syndrome can also make it difficult to fall asleep.
If you’re tired of asking yourself why you can’t sleep at night, try implementing these natural sleep strategies. Eating a Greek salad for dinner can help fight inflammation and alleviate menopausal sleep disturbances. Stretching before bedtime can calm your mind and reduce leg cramps that disrupt sleep. Slow, gentle stretching signals your nervous system to wind down. Try the supine butterfly stretch: lie on your back with your knees bent and the soles of your feet touching, allowing your knees to open to the sides. Practice mindful breathing and relaxation exercises to quiet your mind and prepare your body for sleep. Creating a bedtime routine and optimizing your sleep environment can also improve sleep quality.
