Being too tired to sleep seems like such as strange paradox. But in fact, it’s not that uncommon, and most people experience it in special situations.
By giving you some insight into the functions of this phenomenon, I hope you’ll be able to overcome this form of insomnia in the future.
So, being too tired to fall asleep can be caused by two major things.
- Your body is tired, but your mind is still not relaxed
- Your body is too tired
Think about it, these two are actually the main causes of not being able to sleep. Even if you feel tired, your mind might still be in a hyperactivity mode. Perhaps you feel worry, anxiety or stress. In any of those states, it’s nearly impossible to sleep!
Or you’re simply too exhausted. Your body is sending too many signals too your brain causing it to be kept alert at all times.
Besides these two, there are of course some other reasons related to pain, sickness, etc. but I won’t go into these in this article.
So let’s tackle one at a time starting with the unrelaxed mind.
1. The Unrelaxed Mind
Even though your body is incredibly tired and ready to sleep, you might not be able to fall sleep because of your head. The reason is that your mind simply isn’t in a suitable state. Sure, it can also be tired and all you feel is like you need some rest, but the inability to focus and be calm up at the top will affect your entire body.
So in essence, your focus is scattered . The reason can vary, but the cure remains the same. What we have to do is to take some time to unwind before going to sleep. And it’s not just about relaxing, it’s also about getting your mind focused and still.
I mean, otherwise you could just claim that the best way to relax is to lie in front of the TV. No, I say, itвЂ™s not. Your mind will surely become even more shattered from all the new impulses.
But how do we do it then?
My own top three ways I sometimes use to relax the mind before going to bed is:
If you’ve ever done it, you know it works. Imagine your mind to be a glass of water that’s been shaken around all day. Only when you’re able to sit still for at least 10 minutes will true stillness have a chance to appear in your glass.
Your mind can finally become calm again.
1.2. Do a simple one-task activity
I especially like this method and it has proven to be very useful when you think you’re too tired to sleep, and also as a remedy against anxiety and worry. What I mean is that you should spend a short period of time before going to bed dedicated to things such as:
- Do a crossword puzzle
- Sew or knit something
- Draw or paint a picture
What all these activities have in common is that they are still, slow, calmed down and focused. This will put your brain at ease by being able to do only one thing at a time. I bet you can find some other similar activity so just try and have fun =)
1.3. Read a book
This good old classic way to fall asleep actually works. If you have a good novel that brings you into a new world, then this is an excellent way to distract your mind from all the worries of the present. Instead it will focus on a new fresh situation as a way to cool down.
As you can see, there are no crazy or revolutionary stuff on this list, but just sound and solid methods that actually works if you’re too tired to sleep.
2. The Exhausted Body
If you’ve ever done some extreme form of exercise or workout, then you might recognize what I’m talking about here. I remember once when I came back after 14 hours of tough hillwalking in the Scottish highlands.
My legs! My arms! My everywhere – ouch! But it was not pain in the conventional form, it felt more like all the energy had been sucked out of me.
And this created a problem. Simply because it takes some energy to go to sleep, I was unable to fall asleep. I just kept lying there in despair of not being able to get the recovery I needed.
I was simply too tired to sleep. So what did I do?
Well, the only thing I could in that moment, I took something against my pain. However, if you’re in a better location than a tent, I suggest one of the following:
2.1. Take a hot bath
Great muscle relaxation method since the heat will make your blood circulate faster, hence creating a comfortable feeling.
And as a bonus you will find it easier to fall asleep when your body temperature drops afterwards.
2.2. Get a massage
Nothing beats a massage when it comes to getting your body relaxed. So if you manage to convince your partner to give you one, then you’re golden! =)
2.3. Ease the pain
If you really can’t get your muscles to relax just a little bit, then taking some type of pill once isn’t that bad a solution. Just don’t make it a habit 🙂
For the exhausted body, the only remedy is to get relaxed. If you have some other tricks up your sleeve, then please go ahead with them. And remember, this is not a really common situation, but if it does happen, try the methods above.
There’s Always A Way
There is actually a third possible reason that I haven’t mentioned yet – that your sleep schedule is out of sync. If you’ve been up for an excessive period of time (say 40 hours straight) you might find it hard to fall asleep just because your body doesn’t expect it.
What helped me get back to reality the only time that has ever happened to me was to meditate.
So remember, if you ever happen to be too tired to sleep, then there are always ways to get past that. So sleep well and sleep long =)
Thanks for reading! By Matthew M. McEwan
Kashif J. Piracha, MD, is board-certified in internal medicine and nephrology. He has an active clinical practice at Methodist Willowbrook Hospital in Houston, Texas.
- Healthy Sleep Habits
- Causes & Risk Factors
- Living With
- Sleep Apnea
- Insomnia & More Disorders
After carefully considering the difference between sleepiness and fatigue, you can now make an important choice: go to bed only when sleepy. Among people who suffer from difficulty falling asleep, a common occurrence as part of insomnia, this can be a life-changing decision. It also may defy common practice.
We Fight Our Body’s Cues That We’re Tired
In early life, there is no decision made about when to go to sleep. A sleepy child is soon asleep. When the desire for sleep comes, no matter the timing, it is quickly indulged. As we get older, sleep becomes complicated by our behaviors. We may choose to stay awake, even fight sleepiness, to pursue pastimes. Alternatively, if we have trouble sleeping and feel like we need more sleep, we may go to bed early. We may stop listening to our body’s natural cues.
Sleepiness or drowsiness is a cue to get ready to sleep. We should naturally prepare ourselves by settling down into bed. We make ourselves comfortable and, if everything goes to plan, we are soon asleep. In contrast, other descriptions of how we feel—fatigue, tiredness, and exhaustion—may not reflect a desire for sleep if they do not promptly proceed into sleep.
If we crawl into bed feeling fatigued, but not sleepy, this may not result in sleep. Instead, we may be setting ourselves up for insomnia.
People with insomnia often complain of feeling fatigued or tired, but if given the opportunity to sleep, they will struggle mightily. Insomniacs cannot routinely take naps, for instance. If they lie down to rest in the afternoon, they will lie there awake. Insomnia is often described as feeling “tired but wired.” Sleep is desperately wanted, but opportunities to sleep are corrupted by wakefulness.
What Happens When You’re Not Sleepy
Let’s imagine a common scenario that occurs with insomnia and how someone might end up going to bed when he or she doesn’t feel sleepy. Insomnia may be provoked by a stressful situation, but it is perpetuated by the resulting changes that are made around sleep. Insomnia is defined as difficulty falling asleep, difficulty staying asleep, or sleep that is not refreshing (in the absence of another sleep disorder).
Sleep may become fragmented due to anxiety, with normal awakenings stretching into prolonged wakefulness during the night. By spending several hours awake in the night, it may seem natural to extend the time in bed. Rather than going to bed at 11 p.m. and getting up at 7 a.m., a person with insomnia may go to bed at 10 p.m. or even 9 p.m. In an effort to get more sleep, the time spent in bed is lengthened. However, something inadvertent has happened: this person may now be going to bed when they are less sleepy.
There are two major contributors to the ability to sleep: Homeostatic sleep drive and circadian rhythm. The sleep drive is the desire for sleep that builds throughout the day; the longer a person stays awake, the sleepier they become. The circadian timing relates to when we should naturally be awake and asleep, and for humans sleep should occur overnight.
Nocturnal creatures, on the other hand, should be sleeping in the day and awake at night. By going to bed 1 or 2 hours early, there is less drive to sleep and the timing may be off. As a result, this insomniac may go to bed feeling less sleepy.
As a result, there is a diminished ability to sleep. It would not be unexpected for this person to now have a problem lying awake at the start of the night. By going to bed before sleepiness or drowsiness has developed, the ability to sleep is likewise lost. Similarly, lying awake for prolonged periods in the morning can be detrimental. Even short periods of sleep will diminish the sleep drive and could affect the circadian rhythm.
Therefore, train yourself to go to bed when you are feeling sleepy, not because the clock says it is time to sleep or because you are fatigued. You will find that you fall asleep more easily and sleep better through the night. To help yourself feel more sleepy, you can also work on creating a relaxing routine before bed.
This article will show you how to sleep fast when you’re not tired and wake up fresh. Bedtime is always my favorite time of the day. Why? Who doesn’t love to keep everything aside, wear your favorite pajamas and get inside your comfy, soft and warm blankets, I do, I really really do?
How To Sleep Fast When You’re Not Tired?
Drifting off into dreamland riding unicorns and flying over rainbows, grabbing candy bars growing out from trees… this is how it’s supposed to happen but that rarely happens and in my case it never does. For many people like me, and you (if you are here reading this article) the day-to-day ordeal can keep your mind swirling and your body turning and tossing around until the alarm starts blaring in your ear the next morning (the most annoying and curse word worth feeling every morning).
So why does the alarm go off so soon? I used to think my alarm is processed and it made the needles move fast as soon as I switched off the lights (just kidding). If the things you need to do the next day and the lack of proper sleep you go for the snooze button so many times in the morning, then “Hi, there”, you are not alone. Thankfully I can sleep a good 7 to 8 hours today, and that’s changed my life so much. Here are 10 night time habits to sleep fast when you’re not tired and wake up fresh that helped me and I hope will help you too.
Let’s get into it…
10 Night Time Habits To Sleep Fast When You’re Not Tired!
Before I knew about these methods even all the good intentions in the world could be enough motivation to make me get out of bed in the mornings. This was affecting my efficiency, my body, and my mind. That when I decided I need to get my sleep schedule sorts and decided to kick the grumps.
- Cut back on the caffeine.
I know it’s hard especially if you are a coffee person but too much coffee can really interrupt your sleep cycle. Too much caffeine consumption can increase the adrenaline when keeps you pumped and going. If you need a good nights sleep then you need to have your last cup of coffee before 4 pm in the evening.
- A little bit of Cardio in the morning can go a long way.
You must be wondering, how doing cardio in the morning help you sleep better at night. Well doing cardio everyday ups your heart rate and blood flow throughout the body. Also working out in the morning to do a workout is a solid routine which will influence your night routine. The fact that you need to hit the gym for which you have paid is a reason to get out of the bed. Also, exercise works the body out, hence the body will automatically shut down when it’s sleep time giving you a nice long and deep sleep.
- Cut back on sugar.
Sugar, as you know, is one common kitchen ingredient that most refer to as white poison. It’s you that you will die when you take sugar. Too much sugar intake can increase blood sugar levels, this will affect the blood glucose level in your body which is associated with sleep. If you cannot totally get rid of sugar from your life, at least make sure that you have your sugar before 4 pm, anything after that will affect your sleep cycle real bad. There are some more tips to sleep fast when you’re not tired. I have listed it below; Check them too.
- Cultivate a mental environment
Listen to sleep music, read bedtime stories, get a relaxing bath, soothing lavender candles, try to sleep with very dim lights or no lights at all. These are the things that can help to increase melatonin in your body which is a natural substance that helps in getting better sleep. Studies have shown that when you sleep in a brightly lit room the body doesn’t produce enough melatonin leading to improper sleep.
- No electronics in bed
I would say smartphones and laptops have interrupted anything more in life than life itself it’s sleeping habits. Used to do all my fidgeting when am in bed. I would look into social media accounts- like, unlike, comment, share, and by the time am done it would be past midnight and then I have trouble sleeping. Today I set my phone on sleep mode at night and keep it away from the bed. It was hard the first few days to get used to not having a phone in bed but that has helped me get into a strict and effective sleep routine.
- Choose an alarm that’ll make you want to wake up
I hate the regular, “Tringgg… Tringgg…Tringggg…”, that makes me want to curse the whole world and throw my alarm out the window (which I did try once). The next thing I did is set the alarm to the sound of soft waves- well that did help me sleep better. So what’s next? Choose a ring tone taht wakes you up and wants to make you get up but at the same time does not annoy the hell out of you. Also keep your alarm far away from the bed so taht you actually get up to turn it off.
- Do not linger in bed if you can’t sleep
The next thing I seriously follow is that, if am not sleep I don’t linger in bed. Lying in the bed staring at the roof or counting the sheep is not going to help you, instead, get out read a book, listen to music but don’t come back to bed unless you are yawning and ready for bed. This works like magic and also helps to make your subconscious mind believe that bed is meant for sleep and not entertainment.
- Have a hearty breakfast
Planning something yummy for breakfast is something that will help you get motivated and out of bed in the morning. The smell of fresh bacon in the morning is all I need to be out of bed and on my kitchen table in minutes. That was an example, make sure you have something yummy as well as healthy- rich in proteins for breakfast.
- Don’t eat dinner right before bed
Absolutely avoid eating and going to bed, not only will interrupt your sleep but also lead to digestion issues and lead to weight gain. I hope this article on 10 night time habits to sleep fast when you’re not tired and wake up fresh helped you get better sleep, let us know your story and how you changed your sleep habits to become more productive in our comments box, we would love to hear from you.
Read the disclaimer at the bottom.
If you are unable to work well in the daytime, then that means you did not have a proper sleep during the night. Rest and sleep are essential for any person. They are going to boost your energy levels and keep you active all day long. If you are that kind of person who is unable to maintain proper energy levels and always feel tired, then what you are going to read further is definitely for you.
Following these simple things can keep you active for the whole day, and you will never feel tired…
- Whenever you feel tired, then to boost your energy levels, you need to take a deep breath. You will have to inhale the air slowly and quietly, keeping your abdomen just straight. You will have to hold your breath for a few seconds and then release or exhale the air very slowly. You can contract your abdomen. This is a simple act, but can incredibly increase your energy levels and will not let you know that you are tired.
- The last thing comes to anyone’s mind when they are already tired is a workout. But that is not the right thought. You will feel completely recharged when you are doing some physical exercise when you are tired. So, instead of crashing on the couch after a tough day, go have a long jog you will feel better.
- Water, water, and water. Yes, it is not just for the physical fitness that you should drink more water. It is for your mental fitness also you should drink a lot of water. You should take at least eight glasses of water in a day. This will release all your stress from the body, and you will no longer feel tired.
- Sleeping alone when you are too much tired is one of the best ideas. Yes, this is not to suggest you sleep alone all the time. It is just for you to get some sound sleep. You will be able to get sound sleep when you have no disturbance around you. You will feel too much of tiredness when you have no sleep or proper sleep.
- Yoga or meditation can be a good option. It is the stress of the whole day that is going to make you feel tired. You should take some time out of your busy schedules and plan your day. You can enroll yourself in a yoga or meditation class to make sure that you are not feeling tired at the end of the day.
- Peppermint oil can be the best and quick option for quicker action. You can take just two drops of this oil in your handkerchief or a tissue and place it near the nose for better results. If you think that you have time, then you can put the same oil in the warm water and take a bath with that water.
- An age-old remedy that works on tiredness or fatigue is Spinach. You can make spinach salad and have it in the morning for breakfast, or you can have it in the night.
- Eat right throughout the day. Yes, you should eat the right food and do not go for oily food at all. You will feel dizzier and drowsiness when you are eating food which is heavy and having a lot of oil in it.
- Energy bars which are homemade can be a good option for getting active. You will be able to see the energy levels rise when you are eating an energy bar. Homemade is good because you can make it according to your choice.
- You should talk to your doctor as the last suggestion if any of these tips are not working for you. It is all because of lack of sleep these tips will not work, and it is a doctor who can help you get some sound sleep if the natural ways are not working for you.
So, if you want to stay active and not get tired for a long time or the whole day, you will have to eat right, drink right and sleep right as well.
Disclaimer: The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.
Written by Latika
Dreamer, thinker and writer who is still exploring the nuances of being a human in this world. When not writing or sleeping I keep myself busy in the aromas of the ingredients that I like to cook up for a delicious meal.
The opinions expressed in this article are the author’s own and do not reflect the view of LifeHacks.
Your body’s exhausted, it’s 2 a.m. and you have an early start in the morning. So what the fuck is up with you, stupid brain?
What do Donald Trump, Napoleon, Leonardo da Vinci and a giraffe have in common? Aside from having friends in high places, they’ve also each been reported as requiring less than five hours sleep a night. In fact, according to this infographic from Delayed Gratification magazine, America’s current commander-in-chief gets by on just three hours of shut-eye per night — or one more than horses and one less than sheep.
That’s all very well for heads of state and ungulate mammals, but for the rest of us, the feeling of your brain spinning as you toss and turn is a form of waking nightmare — one that gets worse the more you think about it.
So What’s Going On When We Can’t Sleep?
Rubin Naiman, a leading sleep researcher at the University of Arizona, has coined the term “T’wired consciousness” to describe the situation of being simultaneously tired and wired. His explanation is that this form of insomnia is related to “hyperarousal,” a condition normally associated with post-traumatic stress disorder. This implies that it’s a delayed reaction to nervous tension amassed earlier in the day: “[Feeling T’wired is] a kind of excessive, turbo-charged wakefulness … characterized by racing brain waves, a rapid heart rate, overheated core body temperature and dysfunctional hormonal rhythms,” he told The Huffington Post.
Other researchers have similarly drawn links between a stressful workday and having trouble dozing off at night, while a 2005 study at the University of Konstanz, Germany, zoomed in on an inability to detach yourself from your job when you’re off the clock as something likely to cause disturbed sleep. Even worse, this study notes that being preoccupied with work right up until bedtime can create a vicious circle of wakefulness: Worrying about work causes sleepless nights, which makes you too tired to do your job properly, which makes you worry about work so you can’t sleep, and so on and so on and so on and…
But Aren’t Our Smartphones Also Responsible?
Nick Littlehales is a sleep coach and author of the bestselling book Sleep who’s spent almost two decades training Britain’s elite athletes in recovery techniques. He believes our 24/7 lifestyles and almost umbilical attachments to our phones and tablets are pushing the world into a global insomnia epidemic. For him, the culprit keeping our brains revving throughout the night is easy to identify: “Our exposure to blue light has been increased to a level that it’s now having a serious effect.”
Blue light, Littlehales explains, is light at short wavelengths, which we experience most intensely from either daylight or bright artificial sources, such as light bulbs and phone or computer screens. This type of light, he says, interferes with our circadian rhythms (i.e., our inner biological clocks that naturally regulate our waking and sleeping states) by triggering the release of serotonin, a hormone that promotes wakefulness.
According to Littlehales, our increasing exposure to blue light over the past 150 years — “We created the lightbulb, then we created daylight saving time, then we brought technology into our lives” — has been knocking us ever more out of sync with our natural cycles of rest and alertness. That, he claims, is what leaves so many of us lying awake at night wondering why our brain feels like it’s on its third espresso shot, despite our deadweight physical fatigue.
How Do We Get Back on Track, Sleep-Wise?
Littlehales says we should start by dismissing the “myth” that we require eight straight hours of sleep a night. If you’re waking up at 3 a.m. and can’t nod off again, his advice is simply to “chill out, don’t worry about it.” So long as you don’t wake yourself up further by turning all the lights on, he says you should just treat this as personal time. “Put the washing machine on, listen to some music, even watch a film,” he says — although he recommends watching soothing nature documentaries over something like Die Hard.
Being up and about in the middle of the night is “perfectly natural,” he explains, “because we’ve always slept in [intervals dispersed throughout the 24-hour period] as human beings, right up until we invented the light bulb. We only ever tried to sleep in one block at night since that point.” Instead, he insists we should approach our nighttime rest in chunks of 90-minute “cycles,” and as long as we’re getting at least two of those sleep periods in before we start our day, that’s enough for most people to function — not just normally, but at their best.
The trick, he says, is to supplement those three hours of solid slumber with adequate spells of recovery during the day. This could be half-hour naps at midday or in the early evening. “Even if you don’t go to sleep, 20 to 30 minutes spent just being zoned out, away from screens and harsh light, can raise your alertness and awareness by 54 percent,” Littlehales explains. This figure is backed up by a 1995 NASA study which found mid-flight naps for long-haul pilots improved their performance (although you’d hope these naps didn’t take place while they were actually at the controls).
Littlehales’ overall prescription is that when you add up all your 90-minute sleep cycles, daytime naps and zone-outs, it comes out to about 7.5 hours of downtime every 24 hours. Hitting this target by way of small chunks rather than long stretches, he says, is the best way to incorporate an effective sleep regimen into a world that’s being distracted by tech — whether it’s still dealing work emails at midnight or just aimlessly swiping through the latest dating app — around the clock. “Trying to force yourself to go to sleep just doesn’t work,” he says.
He also dismisses the frequently touted remedy of avoiding screens for an hour before bed as “absolute rubbish.” “The fear of missing out is only going to get worse,” he says, so we shouldn’t bother trying to fight it at night. “We’re not going to stop doing this, so we’ve got to find a way to redefine ourselves as human beings, understand what triggers our personal performance and get in harmony with it. Because if we don’t, we will crash and burn.”
Chris Bourn is a writer and editor who has writed and edited for many a title, including British Maxim and Time Out. He does stories for MEL covering health, happiness, and how things came to be.
People suffering from depression and bipolar are usually significantly affected by disrupted sleep patterns.
I remember all too well the frustration. Sometimes you spend hours in bed, unable to get out, yet you just can’t sleep. Other times you end up sleeping, but wake up at 4 a.m., your mind racing with all sorts of negative thoughts.
It’s not just me. Patrick Kennedy and Tricia Goddard, who I interviewed in Back From The Brink, rated getting the right amount of sleep as very important.
Depression both causes and is compounded by sleep disruption. The low energy caused by sleep deprivation also affects your ability to treat depression. How on earth can you make and attend appointments with experts, exercise or eat properly when you are perpetually exhausted?
And socializing? Don’t even go there — the last thing you want to do when tired is talk to people.
But what if you could take control of the situation, finally get a good night’s sleep and enjoy the benefits of restorative sleep and higher energy levels?
With a little bit of willpower and a change in routine, you can do this.
Sleep is important. In fact, respondents to my survey of over 4,000 people rated getting a good night sleep number 10 (out of 60) in importance for overcoming depression and bipolar.
So where do you start in finally getting a good night’s sleep?
In the same way that you maintain personal hygiene through washing your body and oral hygiene by brushing your teeth and flossing, sleep hygiene is a set of practices to follow as a routine, which will yield a good night’s sleep.
As a general point, this is a good idea even for those not suffering from depression, as there are many health benefits to a full night’s sleep.
There’s a huge list of practices which can form part of sleep hygiene, but it’s down to you as to which ones will work best for you. As a general rule of thumb, though, the aim is to create a routine which you can follow and an environment conducive to restful sleep.
I’m going to emphasize a couple here, but the one I recommend most is the one that is hardest to do:
Use your bed only for sleep.
You will find it harder to sleep if you stay in your bed all day, unable to move or act. I know I did.
This is because you end up associating your bed with a general state of inertia, rather than the place in which sleep occurs.
So even if you transfer to a sofa or somewhere else horizontal to lie all day, this is a very important step to take.
Don’t Force Yourself to Sleep
You can’t will yourself to sleep. And getting frustrated at your inability to sleep doesn’t help either. Nor does glancing at the clock every few minutes. Try some meditation exercises in bed, such as paying attention to your breath, which will help clear your mind a little and take attention away from the thoughts racing around in your head.
Have a Bedtime Routine
A bedtime routine, regularly followed, signals to your body that it’s time to start winding down, which helps encourage sleep. Things like avoiding upbeat music and stimulants like cigarettes, alcohol and caffeinated drinks and trying a little bit of meditation or yoga, putting on some relaxing music or some lavender essential oil or pillow spray can all help prepare you for sleep.
Maintain the Proper Atmosphere
If your bedroom isn’t a good sleep environment, you’ll find it difficult to relax. A bedroom which is dark, quiet and cool (but not cold) is crucial. Too light and you’ll struggle to sleep. Too noisy and you may be awakened by sounds during the night. If it’s the wrong temperature, you’ll be tossing and turning and kicking off the covers during the night.
Consider having a fan in the room. As well as helping to regulate the temperature, the ‘white noise’ of the fan’s engine can be a helpful noise to tune in to and help encourage sleep.
Sleep Better, Feel Better, Beat Depression
Once your sleep hygiene improves, you will feel more refreshed and energized and really feel the benefits of a good night’s sleep – and wonder why you didn’t initiate good sleep hygiene earlier!
Then you can start making real progress in boosting your mood. Not only will you have the energy and motivation to take action, you’ll also have the practice and experience of making changes to your lifestyle and routine, so you know that you can do it and it is beneficial.
To help you on your way to a better mood, I have created a free 30 Day Mood Boost Challenge. You’ll receive proven daily advice via email to take action which will start you on the path to feeling yourself again. The emphasis is on practicality, so each day you can do something small yet important to help improve your mood. Getting a good night’s sleep will really help you make the most of these opportunities to move toward feeling better for longer.
Graeme Cowan’s book, Back From The Brink, brings you true stories from well-known and everyday people, and practical help for overcoming depression and bipolar disorder. Touching, moving and often surprising, the stories in Back From The Brink are living proof that you too can overcome depression, using the tools and resources provided in the book.
He went through a five-year episode of depression which his psychiatrist described as the worst he had ever treated and which nearly cost him his life. But after writing his suicide note in 2004, Graeme found the help and support he needed to bounce back and thrive, and has dedicated his life to helping others do the same.
i barely get enough sleep i am 13 .i want to how to go to sleep and stay asleep. when i do go to sleep since i am a light sleep the slightest noise wakes me up. Any help here? Idon’t want to take pills.O and don’t right any rude comments its just a waste of my time.
i have that same problem too. I just turn off everything and i mean everything because i will get distracted in trying to go to sleep. I just think only a few hours and ill get up, but the truth is i just trick my brain into thinking that, that way it can hurry the **** up and go 2 sleep. Just close your eyes and youll get tired. I put the fan in my face also because its cozy and confy. hope this helped but i think the first one above me deserves best answer that **** helped me. lol
What sort of answer is that,! @reghan I have exact same problem maybe it’s the time or the food have a look at yourlfe style is there anything that could have an effect for your sleep : eating late, exercise too late do some hours before not minutes. If it’s worries then place a pen and writing pad buy your bedside cabinet if you’ve got one to write the problems then you can go to sleep with a clear head. Perhaps you’ve got ADHD I doubt it but it’s a possibility. The room temperature has a massive effect on your sleep feeling comfortable is essential and a big part of that comes down to whether your room is the right temperature go online to figure your best temperature !
Don’t ever take the sleeping pills route!!
1. They will damage your liver big time and you can get into serious health problems.
2. You will get hooked up on them and you won’t be able to have a normal life any more if you don’t take your pills everyday.
The sleeping pills industry is damaging our health by capitalizing on our ignorance, and by distracting people from effective and natural ways to deal with this problem. I had been taking prescription sleep medications [Ambien] for over 5 years. It stopped working and I simply took more. Still did not work. Nights were very difficult – medication put me to sleep but I would wake up after 2–3 hours with a strong sympathetic response (fast pulse, pounding heartbeat, wide awake alert). It was a very difficult cycle to break. I was really in bad shape due to lack of sleep.
After years of struggling I was able to cure my insomnia naturally and pretty fast. I followed the Sleep Tracks sleep optimization program, here is their official web -site if you want to take a look: http://www.insomniacure.net
Ohhh..and Good Luck!
This Site Might Help You.
how to go to sleep when your not tired?
i barely get enough sleep i am 13 .i want to how to go to sleep and stay asleep. when i do go to sleep since i am a light sleep the slightest noise wakes me up. Any help here? Idon’t want to take pills.O and don’t right any rude comments its just a waste of my time.
1. If you’re laying longer than 20 minutes in bed, get up immediately. You want your mind and body to associate bed with sleep and not any other activity. So if you read, watch TV, or do anything in bed, stop. Your mind needs to know that bed = resting place, not activity. So after 20 minuites and not asleep, get up and walk around the room.
2. Get white noise going. Turn on the ceiling fan, or put on your radio to a station that is off the air on a low volume just for the “grzzl” sound.
3. Use the restroom. Sometimes you just need to relieve any excess fluid from your body before going to sleep.
4. Focus on one thought. Do not think about anything else. I usually focus on my heartbeat or breathing.
5. Make sure your room is pitch black.
6. It is easier to sleep when the room is cool. Have a fan going, or maybe crack open a window (just a crack, don’t open it all the way, you’ll get sick!).
7. Some days you might not have exhausted your body. Try to do some exercise a few hours before bed (like a walk) to get the energy out of you.
8. Sometimes, things that happeend in the day are bothering you. These thoughts will not leave you alone. Write down on paper what your problem is. If you can have solutions, write down all the possible solutions to your problem. It will put your mind at ease.
If you’re having trouble going to sleep at night, there could be a number of reasons. The first step is to check with your doctor and make sure it’s not a medical condition. Once that’s sorted, the next step is to figure out why you’re not tired when you should be, and what to do about it. Learning how to sleep when you’re not tired can be tough, but the following tips will help.
Rule out Anxiety
One of the biggest reasons people have a hard time sleeping is that they can’t shut their mind off. They keep replaying interactions from their day over and over in their mind, or they’re worried about something that’s supposed to happen the next day. When we allow anxiety to rule our minds, we often don’t feel tired even though we actually are, so it’s important to rule out anxiety as a cause.
Sit down before bed and write out a to-do list for the next day. This will ease your mind so you don’t forget anything. Next, write down anything you’re worried about, whether it was an interaction at work, something with friends, or a spat with a loved one. Once you write it down, put it aside. Finally, meditate to help quiet your mind and relax.
Once you’ve completed those three steps, lay down and see if that made a difference at all. If you begin to feel tired, then anxiety was likely your challenge.
Tips to Help You Feel Tired
If anxiety was not your challenge, then let’s try a few other things to help you fall asleep.
Turn off the T.V.
This is a big one for most people. Too many Americans train themselves to fall asleep to the T.V., but it’s actually not allowing you to fall asleep in a good way. Turn off the T.V. and focus on getting a good night’s rest.
Darker is Better
In addition to turning off the T.V., make sure you turn off the lights. Some people are blessed with the ability to sleep anywhere at any time, but not everyone works that way. When it’s dark, your brain automatically sends the signal to your body to start winding down. That’s why the fall time change makes people sleepy earlier in the day.
Get Plenty of Exercise During the Day
Sometimes the fact that you’re not tired is simply because you didn’t burn off enough energy that day. Exercising is an important function in your life. Not only does it help you manage your weight, but it is good at regulating sleep cycles. If you did work out, consider making it more challenging.
Even if you’re not feeling anxious, meditation is a good way to help you relax. Once your body is in a state of relaxation, it tends to drift off to sleep on its own. Meditation is about quieting the mind and relaxing the body, so it should be able to help you fall asleep.
Although you should try to avoid sleep aids whenever possible, you can take melatonin. This is a natural hormone that is made by the pineal gland to help you fall asleep. If you’re having trouble with that part, taking melatonin supplements can help you send the message to your brain that it’s time to sleep.
If you don’t feel tired, you might be ingesting too much caffeine. Either cut back, or stop drinking caffeine after 3 pm. This will give your body enough time to work it out of your system so you can get a good night’s rest.
Don’t Worry So Much about Falling Asleep
Another reason people have a hard time sleeping is that they’re worried about sleeping. The body will fall asleep after 20 minutes of quiet inactivity, and it’s usually the mind holding that process up. Don’t train yourself not to sleep in your bed. If after 15-20 minutes you still can’t fall asleep, get out of bed and walk around.
Try to do something relaxing for you. Heat up a glass of warm milk to sip in your favorite chair, read a book, do a crossword puzzle, listen to music, or write in a journal. It can be anything so long as it keeps you relaxed. Studies also show that a bath might induce drowsiness, as well. Take a warm bath and use lavender oil to help promote relaxation. Don’t return to your bed until you feel drowsy.
Amy Morin, LCSW, is a psychotherapist, international bestselling author and host of the Mentally Strong People podcast.
Caiaimage / Tom Merton / Getty Images
- Brain Food
- Mental Exercises
- Healthy Aging
It’s normal to have an occasional sluggish day. But if you’re staggering through life looking for a bottomless coffee pot, and longing for your bed whenever you’re not in it, it’s time to evaluate your habits and change those that are draining your energy.
If your fatigue is new, accompanied by other symptoms, or so severe you can’t function normally, start with a visit to your doctor. If you have a clean bill of health, but still crash into the fatigue wall most days, you don’t need to accept exhaustion as normal. You can still make changes that will up your energy level.
Watch Your Sleep
It’s obvious that too little sleep will leave you tired. If you often sleep less than seven hours a night, you’re not only likely to be exhausted; you are also risking serious health issues, including:
- Weight gain
- Increased risk of accidents
- Lowered immunity
- Increased risk of diabetes and heart problems
- Impaired thinking, memory, and mood
Sleeping too little is the most common cause of exhaustion. But some studies have shown that routinely sleeping more than nine hours each night also raises the risk for obesity, diabetes, and headaches. So go for the happy medium; most adults do best on seven to eight hours of sleep per night.
Another often-overlooked energy-zapper is the snooze button. It’s so tempting to grab those extra nine minutes of shut-eye, but that’s just enough time for you to doze off without reaching restorative sleep. You’re better off getting up right away when the alarm clock rings.
Sleep is as important to your health as proper eating and exercise. Don’t push it aside to make room for other activities.
Fuel With Protein
If your usual breakfast is a muffin, doughnut, bowl of refined wheat cereal, or even worse, nothing at all, you’re likely to feel the effect just a few hours into your day. Loading your belly with a heavy dose of carbs leads to a spike in blood sugar, followed by a crash that can make you feel desperate for a nap.
Work protein into every meal, and grab snacks that balance carbs with protein. If you have time, scramble eggs for breakfast. If not, smear peanut butter on a piece of whole-wheat toast, enjoy a bowl of yogurt with fruit, or grab a protein-enriched bar or smoothie. Instead of an afternoon candy bar, have apple slices with a small piece of cheese. Protein wards off severe fluctuations in blood sugar, leaving you more alert.
Get Off the Couch
It seems counterintuitive, but daily fatigue can be your body’s way of crying out for more activity. Exercise raises your metabolism, stimulates your mood and helps you sleep better at night. You don’t need to spend hours at the gym; even a 20-minute brisk walk around the block will provide benefits.
Drink More Water
Dehydration leads to fatigue, and many people don’t drink enough water throughout the day. Up your intake by keeping a water bottle handy, and drink a full glass of water before each meal. Another quick trick for an instant pick-me-up is taking a brief shower. If that’s not an option, washing your face, or even washing your hands in cold water, can leave you feeling more awake.
Do Something Enjoyable
A big laugh is one of the best energizers around and costs you nothing. Watch a funny movie, read a hilarious novel or your favorite comic strip, or call that friend who always cracks you up.
Indulge yourself in a favorite activity each day, even if only for a short time. Read, garden or listen to your favorite tunes; whatever makes you feel good. Or try something new. Sign up for a class that interests you, try a new restaurant, learn a new hobby or sport. Even small changes like a new hairstyle or route to work can shake up routine and leave you feeling more alert.
Thrill your partner by looking for more than sleep between the sheets. Sex not only makes you feel good and relieves stress; it also boosts levels of adrenaline and endorphins, which energize you the next day.
Boost Your Mood
Stress, negativity, and depression are huge energy-suckers. If you are overwhelmed with gloomy thoughts, you might need professional help to shake the clouds. But for everyday stress and blues, try any of the following.
- Volunteer: Helping others is one of the best ways to improve your mood and energy.
- Be grateful: Take a minute or two before bed each night to write down something good that happened that day.
- Forgive: Hanging onto anger, grudges, self-pity, or resentment saps your energy and spirits. Releasing negative thoughts leaves your mind free to focus on more stimulating topics.
- Meditate: You don’t need to hit the mat for an hour to reap benefits from meditation. Even three minutes of counting your breaths while sitting quietly help calm your mind and leaves you feeling more aware and alert.
- Practice your faith: Whether you are a regular churchgoer or consider yourself a spiritual person, some communion with a higher power is a great way to relieve your worries, appreciate what you have, and release the tensions and thoughts that lead to fatigue.
A Word From Verywell
If it seems there just isn’t enough caffeine in the world to get you through your day, it’s time to set down the coffee cup. Making healthy changes is a far better way to feel good and build up your energy to conquer your busy life.
When you’re low on energy, stick to these doable workouts.
When you’re feeling exhausted, working out is usually the last thing on your mind. Although it might sound daunting, getting in some movement can actually help you feel better.
Just because you’re tired doesn’t mean that you necessarily have to skip out on your fitness routine, especially if you opt for the right type of exercise. If you’re feeling sleepy, you won’t want to engage in anything with too much intensity, but there are plenty of appropriate workouts for when you are tired.
“It is sometimes good to work out even when you are tired, because, depending on how tired you are, exercise can give you the needed energy boost to help get you through your day or evening,” says health coach Shawna Norton, CPT. “Prior to starting any workouts, ask yourself why you are tired, and then determine which routine to choose.”
If you are tired from poor sleep, fatigue, depression and/or anxiety, or jet lag, you might want to consider fitting in some light exercise, suggests Norton.
However, if you’re tired because of sickness or overtraining, take some time to rest.
Rather than diving into some rigorous exercise routine, you’ll want to opt for something energizing, but easy on the body – Aaptiv has the perfect workouts for however your body is feeling.
If you’re feeling low on energy, try one of these workouts for a much-needed boost.
Yoga is one of the best workouts for when you are tired. It’s movement-heavy, but still relatively low-intensity. “Yoga can help alleviate stress, and focusing on breathing really can change your energy,” says Pam Sherman, CPT.
Research also shows that just 25 minutes of yoga can boost brain function and energy, which is perfect for those days when you’re feeling lethargic and slow.
Since most of pilates involves lying on your back, it makes for a great workout on those low-energy days. Like yoga, pilates consists of controlled breathing, which can help release stress, relieve tension in your body, and improve your energy.
Plus, building core strength can help improve your workouts.
Light Weight Lifting
Lifting weights is a good option when it comes to workouts for when you are tired. “If you lift weights, go lighter than you normally lift, to start,” says Sherman. “If your energy seems to climb, go to your normal routine. Mix it up with exercises you may not normally do with less weight.” View our strength training workouts in app today.
Bodyweight Plyometric Workouts
“Bodyweight plyometric workouts are designed to get your heart rate up and stimulate your central nervous system,” says Norton. “They will have you awake and feeling refreshed by the end.” These require no equipment, so you can even do them at home if you’re too tired to make it to the gym. Bodyweight plyometrics include moves such as jumping lunges, push-ups, burpees, bicycle crunches, etc.
If no other workout sounds attainable, at the very least, take a brisk walk. “Grab a friend or your dog and get outside,” says Sherman. “Breathing in the fresh air is amazing and is a really great natural pick me up.” Taking a ten-minute walk can even be a more effective way to boost your energy than consuming 50 milligrams of caffeine.
Zumba or Dancing
Dancing can help improve your energy, boost your mood, and lower stress in ways similar to aerobic exercise. Plus, it can feel much more attainable than going on a run or hitting the treadmill when you’re groggy. “If you like Zumba or dance, go to YouTube and search for a quick dance workout or hit your favorite class,” says Sherman. “If that doesn’t appeal to you, put on your favorite music and dance your heart out.”
Even if you’re feeling fatigued, there are plenty of workouts for when you are tired.
You might be surprised to find that getting active can actually help you feel better so download Aaptiv today and start moving!
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Can You Have Chronically Tight Muscles?
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How to Avoid Two-Day Workout Fatigue
How to cope with delayed onset muscle soreness—or avoid it altogether.
Welcome to the guidebook to your healthiest life. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Subscribe now for a weekly dose of inspiration and education.
Chronic insomniacs are often stressed and worn out, but unable to sleep.(CJPG/ZEFA/CORBIS)Until you’ve experienced it yourself, it may seem contradictory that a person can be utterly exhausted and yet unable to sleep, but that’s precisely what distinguishes insomnia from other sleep disorders.
Conditions such as sleep apnea and narcolepsy, or just regular sleep deprivation, cause excessive daytime sleepiness; people will nod off while doing normal daytime activities such as driving or sitting at a desk.
But with chronic insomnia, people can’t sleep—at least not long and deep enough to keep their bodies and minds functioning at 100%.
Jo Dickison, 38, has battled insomnia since a stressful family conflict in 2003. Today she switches back and forth between prescription meds, and has tried cognitive behavioral therapy, psychotherapy, better sleep hygiene, and giving up caffeine over the years, but sometimes she still spends weeks sleeping less than four hours a night. Yet she never feels sleepy during the day, just worn out.
More about sleep disorder symptoms
- Defining Your Daytime Symptoms: Sleepy vs. Tired
- Warning Signs for Sleep Apnea and Narcolepsy
- Quick Test: Do You Have Excessive Sleepiness?
- Financial Stress, Insomnia, and Sleeping Pills
“People don’t get it,” she says. “I can’t nap; I wish I could. I get fatigued and too tired to do things like go out to dinner with friends. Not because I’m afraid I’ll fall asleep, but because I just can’t deal with socializing and putting out the extra effort.”
Personal relationships are often hard hit when a person experiences chronic sleep deprivation. Rebecca Wiseman, 26, developed insomnia while pregnant with her second set of twins. Even since her babies began sleeping soundly, the stay-at-home mom still lies awake most nights.
“I’m tired and get headaches all the time, which my doctor says is caused by my lack of sleep,” says Wiseman, who lives in Sumter, S.C. “I don’t have the energy that I used to, to play with my older girls, and it causes stress between my husband and me. We seem to argue more often about very stupid issues, on things like sweeping or laundry.”
Because sleep deprivation takes such a heavy toll, both physically and emotionally, it can increase your risk of depression, alcoholism, and other health problems. Talk to your doctor about sleep hygiene, medication, or therapy, if you’re not sleeping as well as you should be.
January 19, 2017 By: chloeburroughs 3 Comments
We’ve all been there. You’re trying to study but your eyelids are drooping and your brain feels fuzzy. You feel like you’ve had a long year not just a long day. This post will give you 7 ways to study when you’re tired.
Tips to wake yourself up, work out when you feel most awake, recognise when you’re exhausted and get more done even with lots of breaks.
Feeling tired doesn’t have to signal the end of productivity. You can still study when you’re tired and do great work.
To make your studying as effective as possible, download my free study planner below so you can get sh*t done and be more productive – even if you’re feeling crappy and don’t have a lot of time.
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1. Tired or exhausted? Critical or non-critical study?
First, which situation are you in right now?
1. You want to study but the world won’t end if you don’t tonight.
2. You really really have to study i.e. an essay is due in the next few days
Next, you need to work out whether you’re feeling tired and a bit sleepy, or whether you are exhausted and at risk of burnout.
If your studying isn’t critical and you’re falling asleep in your books, your time is not being used wisely. There’s no point reading the same paragraph over and over. So make a decision. Either step away from your desk and try and wake yourself up, or rest now so you can come back to studying refreshed later or tomorrow. Getting a good night’s sleep, or just having an evening relaxing, can almost turn you into a new person. Just make sure you’re not using feeling tired as an excuse not to study!
So, what if your studying is critical? If you’ve got an essay due and you HAVE to study – read on for tips on how to study when tired. But if you’re feeling exhausted and have barely slept trying to complete the essay, perhaps it’s time to ask for an extension? Your university may have different policies on extensions but, if you’re really struggling, talk to your tutor. If an extra day or two would allow you to sleep and then finish the essay to a higher standard, it’s worth asking.
2. Change your study time to fit your energy rhythm
You can probably tell me straight away whether you’re an early riser or a night owl.
Are you the most productive in the morning or do you get a second wind in the evening? Would you rather stay up late to finish your essay or go to bed and wake up early to work on it?
I am DEFINITELY a night owl. My brain doesn’t seem to function for the first few hours of the morning. I can feel sleepy all day but as soon as I get home I perk up and could work late into the evening.
If you’re regularly tired while studying – look at adapting your study schedule to fit your own energy rhythm.
Could you go to bed earlier so you can fit in an hour or two of studying first thing? Could you get to work early (and beat the traffic) and study at your desk for an hour before you start? If you get tired late in the evening could you study for half an hour as soon as you get in from work? Can you switch your tasks up? Do household chores + cooking when you’re more tired.
The key here is to try and study during your most productive hours. With work and family responsibilities it may be hard to rearrange your schedule a lot. While all my tips might not work for you, some of them will if you let them. So try and find any areas you can be flexible in to make the most of your most energised hours.
3. Do the easy things
When we’re tired, our brain finds it more difficult to complete tasks with a high cognitive load – i.e. that use a lot of brain power. That’s why you struggle to understand a concept when you’re sleep deprived and why your mind goes blank when you’re trying to write an essay on not much sleep.
If you’re too tired to take notes or write your essay, what tasks can you do with a lower cognitive load that will still move you forward?
You could spend some time doing household chores or errands that will free up more time for studying tomorrow.
Or, try setting up the document for your next essay or email your tutor with some questions about the topic or approach.
You could file your notes, tidy your desk or work out your priorities for the week. Are there any videos you can watch or online activities to completes? Check out my post for some ideas on lighter tasks you can complete to help you study when you’re tired.
4. Wake yourself up
If you’re falling asleep but you really need to continue studying, here’s some ways to wake yourself up:
· Drink a pint of water
· Have a cup of tea/coffee
· Get some fresh air
· Do 5 minutes of house work
· Put some loud music on and dance it out or sing loudly
5. Study with lots of breaks
If you’re really struggling but you’ve got to get some work done, then study but with plenty of breaks in between.
I normally suggest the Pomodoro technique of working with complete focus for 25 minutes and then taking a 5 minute break. But if you’re tired or not feeling well, change this ratio up.
Try studying for 30 minutes then having a break for 15. Or study for 60 minutes then take a 30 minute break. It may not seem like you’ll get much done with that many breaks but this is much better than not doing anything today because you don’t feel great.
Use your breaks to get some fresh air, cook some great food, call a friend, have a bath or watch your favourite show.
And, if you make sure you study with no distractions, you’ll be surprised what you can achieve in these short sprints. Check out this post for lots of ways to overcome procrastination and increase productivity . You need a clear desk, all your materials ready and minimal distractions.
Download my study planner to stay organised and be more productive.
Depending on how much sleep you’re currently getting, your body may be sending you sneaky signs that you’re sleep deprived. Since the Centers for Disease Control estimates that 50 to 70 million U.S. adults suffer from sleep wakefulness disorder, it’s clear that America is seriously sleep deprived. You might think that you’re getting more than enough sleep to function, but it might be time to examine your own definition of “function.” Functioning isn’t thriving, just as surviving isn’t really living. The bare minimum is never the goal, and sleeping the shortest amount of time in order to get through the following day is no way to present your best self to the world.
Sometimes it can be hard to tell, though, if you truly are sleep deprived. Especially if you work hard, eat right, and sleep as much as you can given your insanely hectic lifestyle. You’re doing the best you can, so what more can be done? However, your body is extremely trustworthy in letting you know what you need, so really, you just need to pay attention in order to find the answer. Listen up, and your bod will give it to you straight. Here are all the sneaky signs that you need more sleep, and should go take a nap immediately.
1. You’re in a state of constant crankiness
When a baby gets fussy, it might be time for a nap. And apparently, humans never really grow out of that. A study from Harvard Medical School shows a connection between sleep disorders and emotional and mental health issues. The more tired you are, the more irritable you become. You become less equipped to handle stress. And that can lead to anxiety, depression, and other disorders down the road.
2. You’re always hungry
No matter how often you’re feeding that hangry stomach of yours, it’s never satisfied. You might find some charm and humor in that, in sort of a Liz Lemon-always-snacking kind of way. But, a study by NCBI found that lack of sleep leads to a decreased level of leptin (the hormone that inhibits hunger and regulates energy). So if you’re constantly craving a snack, it could be because you’re sleep deprived.
3. You pass out as soon as your head hits the pillow
If putting your head down on a pillow is all it takes for you to dive into a deep sleep, then you need more sleep. According to the Institute of Neurological Sleep Disorders and Stroke, if you fall asleep within five minutes of lying down, you are probably suffering from severe sleep deprivation.
4. You look hungover even when you’re not
This is not a good look. Puffy, bloodshot eyes and a dull complexion are not always the direct result of too much booze the night before. This also occurs when you haven’t gotten much sleep. Why do you think they call it “beauty sleep?”
5. Your immune system sucks
Dear Immune System, You had one job вЂ” to keep the diseases away. WTF?
If you keep getting colds and always feel like garbage, lack of sleep might be to blame. Need proof? In one study, healthy people were injected with the cold virus. Those who had gotten less than seven hours of sleep each night the week before were three times more likely to develop cold symptoms compared to those who got eight hours or more. Oh the difference an hour makes.
6. You’re spacing out on the reg
Daydreaming and taking imagination breaks during the workday is not the same as staring into a blurry void of nothing. One stimulates the brain, and one is a sign that you are lacking in cumulative Zs. And to those who think staying up late to complete a project is a good idea вЂ” sorry, but you are incorrect. You simply do not become more productive the longer you go without proper rest. So know when it’s time to call it a day, and return to your work when you are fully rested.
7. You ugly cry over every little thing
Harvard Medical School also found that a good night’s sleep promotes emotional resilience, while lack of sleep leads to emotional vulnerability. So outside of PMS, if random things are making you weep, it’s time to evaluate your sleep habits.
8. You can’t fully wake up with the help of coffee
Coffee is your savior, but what about when it doesn’t seem to save you at all? If you’re still tired throughout the day and have trouble waking up after your routine cup of joe, then you didn’t snooze long enough the night before.
9. Your sex drive is MIA
It’s hard to get into sexytimes with your partner when the moment you lie down, you’re out like a light. And in a study by NCBI, sleep deprivation has been linked to lowered sex drive. So, go to bed so you can become once again interested in sex. Because what is life without it?
10. You doze at the end of yoga or in the movie theater
If it’s still daytime and you’re on the verge of snoozing when placed in a dark room or environment, your body is telling you to catch more Zs. So it’s time to listen!
11. You’re clumsier than J.Law
Clumsiness brings a certain level of charm to someone’s persona, but it could also be a signal that you need more rest. Your motor skills take a dive when you’re sleepy. And a 1997 study even found that a person who has gone a night without sleep is as lacking in hand-eye coordination in the morning as someone who is considered legally drunk. Now imagine that same person driving to work. Yikes.
12. Your skin is a war zone of blemishes
Oh yeah, acne arrives in full force when you’re overtired. So that’s fun. Especially when you’re in your 30s and should be past your pimple prime. Your skin works to repair itself throughout the night and when it’s deprived of that time, your hormones spike and your skin’s collagen breaks down, according to an NCBI study.
13. You’re suddenly a night owl
Your body wants you to get into a healthy routine, so when you’re running on not much sleep, it tries to regulate itself by providing a surge of energy at the worst possible time вЂ” right before bed, according to Dr. Rafael Pelayo of Stanford University Sleep Medicine Center.
This content was created by the National Sleep Foundation
Nine ways to relax before bedtime
Another sleepless night spent worrying as you stare at the ceiling? If stress is keeping you awake, there are a host of methods that can help you fall asleep:
Be Mindful. Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, such as yoga, deep breathing, or meditation, all of which boost sleep time and quality.
Skip Screens. The blue light emitted by digital devices—including TVs, phones, laptops, and tablets—can throw off your body’s internal clock, so avoid them before bedtime. Finding a tech-free way to wind down can help soothe stress.
Sip Chamomile Tea. This herb can help lower anxiety, making it easier to fall asleep.
Take a Hot Bath or Shower. A pre-bedtime soak is relaxing. Plus, going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy.
Do Some Leg Work. While exercising right before bed can sometimes keep you awake, gentle leg exercises are unlikely to negatively affect your sleep. Moves like leg lifts and squats help bring flood flow down to your legs; interestingly, this can have a soothing effect and make it easier to drift off.
Count Sheep. It might sound a little silly, but this actually works. The reason? Keeping your brain focused on one thing helps you power down. If counting sheep isn’t for you, try focusing on your breathing, consciously taking deep breaths in and out, until you feel calmer.
Picture Yourself Asleep. By envisioning yourself in a peaceful sleep, you’ll instantly put yourself in a state of relaxation. For extra calm, clench and release your muscles, starting with your face and working down to your feet.
Work Out Early. Exercise is a great stress reliever and has been shown to improve the quality of sleep, particularly for insomniacs. But make sure your more intense workouts aren’t too close to bedtime. If you find that your treadmill runs are keeping you awake at night, hit the gym at least three hours before you turn in.
Worry Earlier in the Day. When your mind is racing with concerns while you’re trying to fall asleep, that can make it nearly impossible to drift off. Instead, dedicate 15 minutes during the day to process these thoughts. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress and prevent it from interfering with sleep later.
Are You Too Tired to Sleep? Adrenal Exhaustion and Insomnia
Most parents have seen this happen with their children: the children get so tired and agitated that they won’t go to bed, but when you finally have a confrontation they drop from exhaustion. They were tired, but their stress level was too high to allow them to fall asleep.
In adults, this state of nervous fatigue is usually brought on by a bout of chronic, unremitting stress, which results in adrenal exhaustion. This state is characterized by fatigue during the day coupled by restless and disturbed sleep. Unlike the agitated child, however, the adult suffering from adrenal exhaustion doesn’t have problems falling asleep; they have problems staying asleep.
This kind of insomnia really compounds a person’s stress level because they know they are tired, they know they need sleep, but they just aren’t able to get the deep sleep they need. This creates more fatigue, greater stress and continued sleep disturbance. It’s a vicious cycle that must be broken to begin the healing process.
Energy Storage and Discharge
To understand this problem better, we need to start by understanding how energy works in the body, and one of the best analogies is a rechargeable battery. When a battery is being recharged, it is building up a store of electrical energy. When a battery is working, it is discharging this stored energy to run a computer, camera, cell phone or other device.
Like the battery, the body stores energy and then discharges it in work and activity. Energy is stored when we relax, rest and sleep. Energy is discharged when we work and play. When we think of having more energy, we generally associate it with expending or discharging more energy, not with storing more energy, and that’s where we develop problems.
When people feel tired and want to continue to push themselves, they reach for stimulants, like caffeine and refined sugar. The temporary energy boost a person feels from using stimulants isn’t a sign that the stimulants gave us energy. They didn’t! Instead, they caused us to dig deeper into the body’s energy reserves. So, the stimulation didn’t create (or store) more energy —it simply caused us to discharge more energy. Over time, our biological “batteries” start to become permanently drained so there is no reserve power left.
We can turn again to our analogy of a battery to understand this. With repeated use, rechargeable batteries can reach a point where they no longer hold an energy charge. (I’m acutely aware of this fact, having replaced many dead (and very expensive) laptop batteries. That’s what it’s like when your adrenals get exhausted and you start suffering from nervous exhaustion. Your body is so depleted that it can’t store enough energy to keep you going. You’re constantly running on depleted biological batteries.
Rest and Relaxation
Recharge Your Batteries
Right now, take note of how relaxed or tense your body is. Tension is a sign of fatigue, while relaxation is a sign of good energy reserves. Here’s why:
Your muscles expend energy when they contract. When you’re physically working, you are contracting muscles. In order to relax again, the muscle must rebuild an energy charge. When the energy of a muscle becomes too depleted, it cramps. It can’t return to the relaxed (energetically-charged) state because it’s too nutritionally depleted.
This means that when someone is really tense, nervous, high strung and running around like the proverbial headless chicken, they’re really exhausted. It is the relaxed person, whose body is holding onto a high energy charge. They are not discharging as much energy, but they have a more fully charged biological battery.
When you’re so exhausted you can’t sleep, it’s because your internal battery has become so drained it has lost its storage capacity. It can’t hold an energy charge anymore, which is why you’re both tired and unable to relax. The ability to relax and the ability to feel energized go hand in hand.
Stretch and Increase Your Magnesium
In order to rebuild your energy when you’re suffering from nervous fatigue or adrenal exhaustion, you’ve got to help your body relax so it can increase it’s energy storage capacity. One way of doing this is to do tai chi, yoga or simple stretching exercises to elongate your muscles. This immediately increases your body’s capacity to store energy.
You’ll probably also want to supplement your diet with more magnesium. Next to Vitamin D3 deficiency, magnesium is the most common nutrient deficiency in North America. About 70% of the population is magnesium deficient.
Muscles exchange calcium and magnesium ions as they expand and contract. Calcium aids contraction and magnesium aids relaxation. Magnesium is also needed in the mitochondria of the cells for energy production.
When you’re deficient in magnesium, you can’t relax and you can’t rebuild energy. Little things get on your nerves easily and you are more sensitive to noises like dripping faucets, ticking clocks and other small sounds you would normally filter out.
I find that 800 to 1,000 milligrams (4-5 capsules) of Magnesium Complex is what most people need to start getting their tense, exhausted body to start relaxing. This is assuming that they aren’t taking any calcium. If they are, then they may need even more magnesium.
A small amount of calcium can be taken when one is tense and exhausted, but this should be taken at bedtime. Liquid Calcium, in particular, helps calm the nerves and can promote sleep when taken before bed. Liquid Calcium contains some magnesium, but you want to make sure that you’re taking at least twice the amount of magnesium with any calcium your are taking.
Nervous Fatigue Formula
When it comes to correcting insomnia caused by chronic stress and adrenal exhaustion, nothing beats Nervous Fatigue Formula. This blend of Chinese herbs is for deficient “fire” in the body, a similar metaphor to the idea of being “burned-out.”
Specifically, Nervous Fatigue Formula treats yin deficiency in the heart. Yang energy is the manifest energy, the energy we discharge. Yin energy is the body’s energy stores or reserves. When yin energy is depleted we lack an internal energy charge, making us tired and agitated at the same time.
There are several very specific signs I look for that indicate a person needs Nervous Fatigue Formula. First is the fatigue during the day coupled with insomnia at night. I also ask about problems like confusion, loss of short term memory, reduced sex drive and emotional sensitivity. Typically the person feels like they “just can’t take it anymore.”
I also look for a tongue that quivers or shakes a lot. This indicates adrenal fatigue. The tongue is often a pale red color or pale with a red tip.
If the person is stressed enough I may use Adrenal Support, instead of Nervous Fatigue Formula. I usually muscle test to see which one will work better for a given individual.
The dose for Nervous Fatigue Formula is four capsules of the regular formula or one of the concentrate two or three times daily. The dose for Adrenal Support is one capsule once or twice daily.
Most of the time I find that taking Nervous Fatigue Formula or Adrenal Support has the person feeling better in a matter of a few days. They are sleeping better and have more energy to cope with life. Of course, it can also help to teach them good stress management skills.
Categories Herbs, Stress, Sleep, Adrenals
March 11, 2016 by Iesha Pompey, BlackDoctor.org Contributor
Have you ever felt too tired to sleep or experienced trouble sleeping when you know you’re sleep deprived? Many people find it difficult to fall asleep after missing hours, and sometimes days, of a good night’s rest. They feel fatigued throughout the day and say things like, “I can’t wait to get home. I’m going straight to sleep!” But, they “go to sleep” just before the alarm clock goes off (or don’t go to sleep at all) and the next day is exactly the same.
Sleep deprivation can be a vicious cycle. While not getting enough sleep can cause illness, like diabetes or hypertension, those very illnesses can be the reason many find trouble sleeping. Sleep deprivation has also been linked to obesity, depression, weakening of the immune system, memory problems, heart attack, and stroke, according to the “Sleep Better, Live Better” study from Sense Labs. Illness aside, not being able to sleep when you know you’re tired is just plain old annoying.
“Healthy sleep is undervalued and unappreciated. It is critical to immune health, weight management, learning and memory, safety, and to decrease the risk of illness,” said Dr. Chris Carruthers, a sleep educator.
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The feeling of being too tired to sleep has been compared to a toddler who acts out because they’re tired but refuses to go to sleep. That seems about right. Not getting enough sleep increases stress levels, which also increases sleep distress. Sleep deprivation has many negative side effects, including moodiness, loss of concentration and tardiness.
If you’re someone who is constantly tired, you may blame your diet, your busy schedule, or some weird illness, but it might actually be coming from something much more straightforward. If you’re sleeping normal hours every night but not feeling rested, you may be exhibiting some signs you have sleep apnea and not even realize it. Sleep apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep, according to the National Institutes of Health. These breathing pauses can last from a few seconds to minutes, and they may occur 30 times or more an hour.
“The persistent awakenings to breath decreases sleep quality, which increases the drive for sleep in the daytime and at night,” says Dr. Robert Oexman, Director of The Sleep to Live Institute, over email. “This causes the person suffering from sleep apnea to be chronically sleepy during the day.”
There are two types of sleep apnea, central sleep apnea and obstructive sleep apnea. The former is less common and occurs when your brain does not signal the body to begin respiration, says Oexman. Obstructive sleep apnea is the most common, and unlike central sleep apnea, your brain makes an effort to breath, but the air passage has collapsed due to a decrease in muscle tone as you sleep, especially during REM sleep.
It’s not always obvious when you have sleep apnea and it can often go undiagnosed, so it can be useful to notice any subtle symptoms you have the disorder. If you recognize any of these signs, it’s best to see a doctor who can give you a proper diagnose. Here are nine signs you might have sleep apnea and not even realize it.
Sleep apnea can cause an urgent need to urinate, and it can sometimes even lead to accidents in the night. “To open the airway to begin breathing, patients suffering from sleep apnea will use a great deal of abdominal muscle and diaphragm effort,” says Oexman. “This effort puts a great deal of pressure on the abdomen, and thus the bladder. If the patient wakes up, they will sense the pressure as the need to urinate. In some cases, the patient can urinate without the ability to stop the flow while still in bed.”
“Due to the low levels of oxygen that occur during sleep apnea, patients can complain about headaches when they awaken,” says Oexman. “Also, the amount of muscle effort used to open the airway can put strain on the neck, muscles causing headaches.” It also doesn’t help that you’re not getting a full restful sleep, which could lead to feelings of tiredness and head pains.
You might find that you have a hard time staying awake during the day and fall asleep at inopportune moments. “Daytime sleepiness is one of the most common complaints of people eventually diagnosed with sleep apnea,” says Dr. Teofilo Lee-Chiong, Chief Medical Liaison, Philips, over email. “Restless nights cause fatigue and sleepiness all day, and if you consistently feel this way (and no amount of coffee seems to help), it could be time to be tested for sleep apnea.”
Snoring and gasping for air are common red flags of sleep apnea. “Although some say that snoring is a sign of ‘deep sleep,’ it is not normal to snore and experience pauses in breathing, or to choke or gasp for air at night,” says Dr. Alon Avidan, MD, MPH, Director of the UCLA Sleep Disorders Center at the David Geffen School of Medicine at UCLA Health, over email. “These signs point to a high likelihood of obstructive sleep apnea.”
Poor concentration and memory during the day may also point toward untreated sleep apnea. “Untreated sleep apnea leads to non-restorative, poor-quality sleep, due to the multiple awakenings at night,” says Avidan. “Additional research suggests that the chronic oxygen loss due to the sleep apnea changes the architecture of the brain, leading to structural changes in the brain impacting memory and mood.”
“Many studies have shown that people with sleep apnea are more likely to have mood disorders, particularly depression,” says Jocelyn Cheng, MD, neurologist at NYU Langone Health, over email. One study from the Journal of Research in Medical Sciences found that about 46 percent of people with obstructive sleep apnea had depressive symptoms while 54 percent people with the disorder experienced anxiety.
Sleep apnea interferes with metabolism, and you may have noticed this if you have problems with losing weight, or more frustratingly, with gaining weight, despite diet and exercise. “Sleep apnea has been associated with impairing your bodyвЂ™s ability to process sugar, which also puts you at greater risk for type 2 diabetes,” says Cheng.
If you have a low sex drive or problems in the bedroom and you’re not sure why, it could be a result of sleep apnea. “Though not definitive, there may be an association between sleep apnea and sexual dysfunction in both men and women,” says Cheng. “In men, this can present as erectile dysfunction. In women, symptoms may include decreases in sexual desire, orgasm, and satisfaction.”
Do you find yourself having to consistently turn the thermostat down in your bedroom because you regularly feel hot or sweaty during the night? “If so, then you should get tested for sleep apnea,” says sleep expert Dr. Joseph Krainin over email. “Sleep apnea can cause night sweats due to your body going into hyperdrive each time you stop breathing.”
Sanja Jelic, MD, is board-certified in sleep medicine, critical care medicine, pulmonary disease, and internal medicine.
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Are you tired of waking up more tired than when you went to bed? Does it seem like a good night’s sleep is more elusive than your half-remembered dreams?
If you’ve been having a tough time falling or staying asleep, chances are the cause is either something you’re doing or something you’re not doing. If one of these common causes of not sleeping well applies to you, you may be able to address it.
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A casual around-the-block stroll with your dog before his bedtime is fine, but a heart-pumping, sweat-dripping cardio workout within three hours of your own bedtime is too much. Your body temperature and heart rate naturally drop as you fall asleep. Exercise raises those two body functions and stimulates your entire nervous system, making it tough to snooze.
The fix: Schedule your workout for the morning, or hit the gym on your lunch hour.
Alcohol Before Bedtime
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A single glass of wine can be a forerunner to romance—and romance itself is one of the best preludes to sleep. But indulge in much more alcohol before bedtime and you’ll probably find that your sleep is impaired.
The initial effect of alcohol is relaxation, so you’ll probably drop off to sleep quickly after imbibing. But alcohol interferes with your sleep cycle, especially the REM sleep that includes dreaming. The result is fragmented, unrefreshing rest. Plus, you’re likely to wake up needing to use the bathroom during the night, a definite hit to your sleep quality.
The fix: Limit alcohol use, especially in the evening.
Room Temperature Woes
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Most sleep experts recommend keeping your bedroom at a moderate 65 to 72 degrees at night, but many people like to cut energy costs by turning the thermostat down to the freeze zone during the winter, and switching the AC off during the summer, leading to a sweltering bedroom.
Both of these extremes hijack your trip to the land of Nod, however. Your body needs to cool slightly at night for the most refreshing sleep, which is impossible in an overly heated bedroom. A too-cold room, on the other hand, will wake you up.
The fix: If you don’t want to adjust the thermostat, wear thick socks to a well-blanketed bed during cold snaps and use a fan in the summer.
Stress and Worry
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Probably the most common non-medical reason for short-term insomnia is a mind filled with worries or stress. During the day, the activities of life tend to distract you, but once you settle yourself into bed, your mind is free to roam. For most people, it’s not the good aspects of their lives that their mind chooses to focus on, but rather, the negatives.
The fix: You can combat this in several ways.
- Write down your worries before bedtime, along with a few things you are grateful for.
- If you really start to fret, get out of bed, without turning on any lights, and go sit in another dark room. This can break the worry cycle and calm your mind quickly enough to return to bed.
- Try a daily meditation practice. You don’t need to be an expert yogi or spend hours sitting on a mat. Even 10 minutes a day is beneficial.
Late Afternoon Caffeine
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You know a bedtime cup of coffee is a bad idea, but did you know that the half-life of caffeine is three to five hours. That means only half the dose is eliminated during that time, leaving the remaining half to linger in your body. That’s why a late afternoon cup of joe can disrupt your sleep later that night.
The fix: Although caffeine’s effects on you depend on your tolerance, the dose, and your age, it is best to keep your consumption below 400 mg per day and stay away from caffeine sources after lunchtime.
Sharing Your Bed
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Sharing your bed with a partner, whether human or four-legged, greatly reduces the quality of your sleep if your partner snores, crowds you, hogs the covers, or otherwise makes you uncomfortable. While you’re probably not going to banish your spouse from the bedroom—although a surprisingly high percentage of married couples do sleep in separate rooms—you do need to catch some shut-eye.
The fix: Give Mittens and Fido beds of their own and encourage your snoring partner to sleep on their side, not on their back. Use a white-noise machine to block out the sound of soft snoring or try earplugs if the decibel level reaches a crescendo.
Too Much Light
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Whether it’s coming from your bed partner’s reading lamp, the television, or outside your window, light exposure at bedtime impairs your quality of sleep. For some people, even the glow of a bedside alarm clock is enough to signal their brain that it’s time to wake up.
The fix: Turn off electronics at least an hour before bedtime. If light from an outside source shines into your bedroom and cannot be eliminated, hang blackout shades or curtains (this is especially important if you work nights and need to sleep during the day). Close your bedroom door to shut out light from other areas of the house. For the simplest solution, don a satiny sleep mask before closing your eyes.
The Wrong Snack
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Is your typical bedtime snack a slice (or two) of pizza or a bag of chips? If so, don’t be surprised when you’re lying awake staring at your ceiling.
A full load of fat or protein right before bedtime sends your digestive system into overdrive, making it difficult to sleep and potentially giving you heartburn. But hunger pains can wake you up as well, as can precipitous blood sugar drops during the night.
The fix: Have a small snack before hitting the hay. It should be heavier on complex carbs, lighter on protein, but including both. Good choices include a small bowl of whole-grain cereal and milk, a slice of deli turkey wrapped around a celery stick, or a piece of fruit spread with peanut butter.