Why can’t I sleep even though I’m tired?!

Some days you're too tired to keep your eyes open, let alone catch up on your chores and work duties. However, when night falls and you go to bed, you stay awake for hours and can't sleep. Before you go for sleeping pills to solve this problem, you need to find out the cause of it. Reading today's BingMag article will help you find the cause of your fatigue and insomnia faster and fix it.

BingMag.com Why can’t I sleep even though I’m tired?!

Some days you're too tired to keep your eyes open, let alone catch up on your chores and work duties. However, when night falls and you go to bed, you stay awake for hours and can't sleep. Before you go for sleeping pills to solve this problem, you need to find out the cause of it. Reading today's BingMag article will help you find the cause of your fatigue and insomnia faster and fix it.

The effect of circadian rhythm on sleep

According to a sleep expert, Named after Dr. W. Christopher Winter, the circadian rhythm acts like an internal timer for what our body does in a 24-hour period. This system uses light, dark, and our biological clock to regulate body temperature, metabolism, hormones (including melatonin), and sleep.

The body has an internal clock controlled by a part of the brain called the suprachiasmatic nucleus. (SCN) is controlled. In fact, the SCN controls the production of melatonin (a hormone involved in sleep regulation). Melatonin levels decrease during the day when the weather is bright, but when it gets dark, the body produces more melatonin. Our body is ready to sleep approximately two hours after the melatonin level starts to increase. The level of this hormone reaches its peak between 2 and 4 in the morning, that is, before it decreases again.

According to Dr. Winter, the circadian rhythm of people is different and is partly influenced by genetics. So contrary to what your parents told you as a child, there is no reason to go to bed at a specific time. As long as your sleep schedule is appropriate and healthy, you can follow it.

However, if you are tired but can't sleep, your circadian rhythm may be disrupted. Delayed sleep phase syndrome (DSPS) is one such disorder in which the circadian rhythm lags in time. As a result, a person naturally wants to go to bed at least two hours later than usual and wake up later the next day. Delayed sleep makes it difficult for these people to wake up at the right time and go to school or work. This syndrome is more common among teenagers and young people and affects 7-16% of them. Approximately 1% of adults also have DSPS.

People with delayed sleep phase syndrome often experience two problems: daytime sleepiness and nighttime insomnia. Because despite sleeping late, they have to wake up the next morning at the same time as other members of society to do their social activities. The sleepiness of these people decreases in the middle of the day. As a result, they fall asleep later at night and this cycle repeats again.

Other causes of insomnia

BingMag.com Why can’t I sleep even though I’m tired?!

Tiredness during the day and insomnia during the night may be a sign of delayed sleep phase syndrome. Other factors that can cause this problem include:

Napping

Napping is not inherently bad; It can even have many health benefits. However, the wrong napping strategy can keep you up all night. Research shows that long naps and afternoon naps make you go to bed later at night, sleep poorly, and wake up more during the night. It is recommended to limit the duration of naps to 20-30 minutes maximum and do this at a certain time every day so that the body gets used to it.

Anxiety

Thoughts Competitions have a negative effect on sleep. Therefore, it is not surprising that anxiety disorder has been introduced as one of the risk factors for insomnia. Anxiety makes you fall asleep later by increasing arousal and alertness.

Depression

Evidence shows that almost 90% of depressed people complain about their sleep quality. Problems such as insomnia, narcolepsy (sleep attacks) and restless leg syndrome are among those reported by these people.

The relationship between sleep problems and depression is complex, but depression appears to disrupt circadian rhythms. . Inflammation, changing brain chemicals, genetic factors, and more may influence the relationship between sleep and depression.

Caffeine

Maybe it's time to start thinking about caffeinated beverages. If you consume in the afternoon, reconsider. Caffeine has an average half-life of 5 hours, and research has shown that if you consume 200 mg of caffeine (about 480 ml of coffee) 16 hours before bed, your sleep will be affected. Consuming 400 mg of caffeine 6 hours before bedtime can significantly reduce sleep quality. Therefore, it is better to stop consuming caffeine 4 to 6 hours before going to bed.

Time to use electronic devices

Put your cell phone down! The blue light emitted by the mobile phone, Tablets, laptops and TV screens suppress the production of melatonin at night and reduce sleepiness. It is better to stop using these devices two hours before going to sleep. You can also use blue light blocking glasses at night.

Corona Disease

BingMag.com Why can’t I sleep even though I’m tired?!

Sleep disorder is one of the common symptoms of corona disease. A study conducted on 236,379 patients with corona showed that about 5% of them experienced insomnia. Also, 10% of those hospitalized due to severe infection suffered from sleep problems.

Studies show that sleep problems are more common in people with long-term covid, with more than 40% They experience this complication. According to research, the Covid-19 pandemic itself is linked to an increase in sleep problems, with social isolation, economic hardship and parenting challenges among the possible causes.

Other sleep disorders

Delayed sleep phase syndrome is not the only disorder that prevents sleeping during the night. Sleep apnea and restless leg syndrome can do the same. In sleep apnea, breathing stops frequently or is very shallow. Restless leg syndrome also creates an uncomfortable sensation in the legs that makes you want to move them. Both disorders can disrupt night sleep and cause sleepiness during the day.

Diet

The relationship between diet and sleep is not very clear. In one study, researchers investigated the relationship between diet and excessive daytime sleepiness and concluded that if you replaced 5% of your daily calorie intake from protein with saturated fat or carbohydrates, you were more likely to experience daytime sleepiness. . On the other hand, replacing saturated fats with unsaturated fats, protein or carbohydrates reduces daytime sleepiness. The results of this research show that dietary changes can help people with sleep disorders.

In another study, it was found that in the long term, eating protein-rich meals late in the day can reduce daytime sleepiness. Reduce. According to this research, what you eat before going to bed affects the quality of your sleep. For example, almonds, kiwi and fatty fish contain melatonin (the hormone that signals the body that it's time to sleep). However, the researchers of this study believe that more research should be done on the effect of dietary pattern on night sleep and body energy levels during the day.

Effects of fatigue

Fatigue during the day It reduces productivity and increases irritability. In addition, poor sleep quality has been found to be associated with obesity, diabetes, heart disease, and depression.

How can I sleep better?

BingMag.com Why can’t I sleep even though I’m tired?!

Having a regular and fixed schedule for sleeping and waking up is the best suggestion for people who can't sleep despite being tired. You may also need to change your bedtime and not go to bed until you feel sleepy. Observing the following tips will help you sleep comfortably:

  • Keep your bedroom dark and its temperature between 15 and 19 degrees Celsius.
  • Phone and other electronic devices. Put it in another room.
  • If the sound of your environment disturbs your sleep, try using earplugs or a white noise machine.
  • Stick to relaxing activities before bed. For example, read a book or meditate.

If anxiety keeps your brain awake during the night, use the "Worry Time" technique; That is, at least two hours before going to sleep, spend 20 to 30 minutes of your time thinking about things that bother you. Write down what worries you and find a solution to fix it. When you think about your worries again at night, remind yourself that you will think about them tomorrow at the appointed time and now you just need to go to sleep. If you suffer from insomnia during the day and at night, see a doctor. The doctor can diagnose the underlying problem with the sleep test and the questions he asks you. As a result, you get the right treatment for your insomnia.

Dr. Winter doesn't recommend using sleeping pills unless you have conditions like restless leg syndrome, work shift work, or want to rest before traveling. Avoid jet lag. It is better to try home remedies first and if these methods are not effective, go for medicines. Talk to your doctor before taking sleeping pills, as they may have side effects and affect your medical conditions.

Final Word

If you are tired but can't sleep, it may be a rhythm. Your day and night is behind in terms of time. Sometimes taking long naps or napping at the wrong time, anxiety, depression, caffeine consumption, blue light from devices Electronics, sleep disorders or poor diet lead to waking up at night and tiredness during the day. If you're always tired during the day but can't sleep at night, talk to your doctor. The doctor can find the main cause of this problem and offer you the right solution.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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