Why Can’t You Sleep Even When You’re Tired?
Some days, no matter how much coffee you consume, you may have difficulty keeping your eyes open. Although you have work to do at the office and at home, you can think of nothing but sleep at that moment. However, even though you go to bed, your eyes suddenly open and you cannot sleep. Does this happen to you often? Well, have you ever thought about why you can’t sleep even though you are tired? Let’s take a look at the experts’ explanations on insomnia.
Circadian rhythm, also known as the body clock; plays an important role in brain waves, hormone production and other activities. The body adjusts its circadian rhythm according to the 24-hour period of the day. For this reason, sleep pattern is considered the most important element of maintaining the circadian rhythm. When the weather is bright, melatonin levels remain low throughout the day. Later in the day, the body produces more melatonin. For this reason, the most correct hours to sleep are between 22:00 and 00:00. If you can’t sleep even though you’re tired, your circadian rhythm may be impaired. If you go to bed later at night and make it a habit, your circadian rhythm may be disrupted. This condition, which usually affects teenagers and young adults, can also occur in people with chronic insomnia.
Is there a difference between being tired and being sleepy?
Many people use the words “fatigue” and “insomnia” interchangeably. However, there are some differences. For example, you may feel tired at the end of a marathon. You probably won’t have the energy to run another marathon. You feel too tired to even walk the distance to your car. But even if you lie down on the grass to rest, you cannot fall asleep. Being tired doesn’t always mean you’re sleep deprived. You also need regular sleep when you don’t do much physical activity during the day. If you are experiencing insomnia, it may be a sign of delayed sleep stage disorder. Apart from this, other reasons for not being able to sleep at night may be:
1. Sleeping during the daytime
Napping during the daytime has many benefits. However, prolonged sleep time can disrupt your nighttime sleep pattern. Experts recommend limiting daytime sleep time to 30 minutes.
2. Depression and anxiety
3. Caffeine consumption
Studies show that even a cup of coffee 16 hours before bed can affect sleep quality. If you say you can’t do without coffee, you can consume coffee early in the morning so that your sleep pattern is not affected. Experts recommend cutting caffeine consumption 6 hours before bedtime.
4. Long hours of exposure to blue light
Phones, tablets, computers and televisions emitting blue light reduce melatonin production. This results in a longer time to fall asleep at night. Experts recommend turning off technological devices 2 hours before going to bed. You can also consider wearing glasses that filter blue light at night.
Not being able to sleep at night can make you feel tired during the day. This makes it difficult for you to focus and results in a decrease in your productivity during the day. You can keep your bedroom at the ideal temperature for a better night’s sleep. Experts state that the temperature between 15 and 19 degrees improves sleep quality. On the other hand, if you are sensitive to sound, you can try using earplugs. Activities such as reading, meditating, and keeping a diary can also help you sleep.