Tired but wired? 5 ways to overcome the tired-wired cycle
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Tired but wired? Learn the signs and health impacts of the tired-wired cycle. Plus, how to reduce high cortisol levels and not feel tired but wired with 5 tips.
Consider this scenario: after a long day, you expect yourself to easily drift off to sleep, but instead, your mind is buzzing. Despite feeling physically drained, you find yourself mentally alert or even anxious.
This phenomenon, often called being “tired but wired” is when you’re feeling both exhausted and unable to relax at the same time. Even though your body is craving rest, your mind is racing.
What does “tired but wired” mean?
If you feel tired but find yourself unable to relax or drift off to sleep, you might be experiencing a state of being tired but wired. Feeling physically exhausted but mentally overstimulated can be frustrating, and can impact your overall wellbeing.
Being tired but wired often arises from an imbalance in our body's stress response system. Cortisol — one of the hormones that helps us to manage stress and wakefulness — can get out of step when we're under a lot of stress or anxiety, possibly contributing to that feeling of being wired despite wanting to sleep.
Is feeling tired but wired a sign of anxiety?
Feeling tired but wired can be a sign of anxiety. When you're anxious, your body is in a heightened state of alertness, which can make it difficult to relax and fall asleep, even when you're physically exhausted. This can create a cycle where anxiety impacts your sleep, and the lack of sleep can worsen your anxiety.
If you continue to find yourself in this state, the impact of high stress hormones, like cortisol, and loss of sleep can start to influence your health. It's important to recognize the signs and take steps to help your body and mind get back in sync, so you can get ready to rest properly at night and feel more energized during the day.
The impact of high cortisol levels on your health & wellbeing
During the day, the hormone cortisol helps us handle stress and stay alert. Normally, its levels rise and fall in a daily rhythm, highest in the morning to wake us up and gradually decreasing, which helps us to wind down and sleep at night.
However, when we're under constant stress or anxiety, this natural rhythm can get disrupted. The impact of high stress hormones, like cortisol, at night — when they’d usually be decreasing — can keep your brain in a state of alertness or a perpetual "fight or flight." This can disrupt your ability to relax and sleep, even though your body needs rest.
4 signs you’re tired but wired
A pattern of bad night’s sleep can affect your health, mood, and quality of life, so it’s important to take proactive steps to improve your sleep and wellbeing. Knowing the signs of being tired but wired can help you recognize when it's time to take action and make changes.
1. Difficulty falling asleep despite exhaustion: You feel physically tired and expect to fall asleep easily. But when you lie down, your mind remains active, making it challenging to drift off into sleep.
2. Feeling restless at night: Once asleep, you might find yourself waking up frequently or feeling restless throughout the night. Your mind might feel in a constant state of readiness, preventing you from entering the deep, restful phases of sleep.
3. Waking up tired: After a night of fragmented or insufficient sleep, you wake up feeling as if you haven't rested at all.
4. Heightened anxiety or irritability: Lack of quality sleep can lead to increased feelings of anxiety or irritability during the day. You might find yourself more easily frustrated or anxious about things that wouldn't normally bother you.
How to not be tired but wired: 5 tips to reduce high cortisol levels
By incorporating management strategies into your daily routine, you can lower stress hormones like cortisol and slowly step out of the tired but wired state. Creating an environment and lifestyle that supports relaxation and restful sleep can allow you to fall asleep quickly and wake up feeling refreshed and energized.
1. Establish a relaxing nighttime routine
Develop a series of calming activities to signal to your body that it's time to wind down. Try reading a book, taking a warm bath, or engaging in gentle stretches. When you perform these activities regularly, you're training your body to recognize that sleep is coming.
💙 Incorporate mindfulness into your nighttime routine by following along to Quieting the Mind and Body, a 30-minute guided meditation to prepare you for rest.
2. Limit exposure to screens before bed
The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, a hormone that helps regulate sleep. Try to turn off these devices at least an hour before bedtime to help your body prepare for sleep. If you’re using your phone to listen to calming music or a meditation session, turn the brightness down and put it on silent to minimize distractions.
💙 Follow along with Mel Mah as she guides you through some gentle movements in Screen Off, Sleep On winddown routine.
3. Practice relaxation techniques
Engage in activities that lower stress and anxiety to help reduce stress hormones like cortisol and promote relaxation. Use deep breathing exercises, meditation, or progressive muscle relaxation to help calm your mind and make it easier to fall asleep and stay asleep.
💙 Try Deep Rest, a guided relaxation technique meant to help you unwind and transition into deep sleep.
4. Adjust your diet
What you eat can impact your sleep, so enjoy balanced meals that provide steady energy throughout the day. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep cycle
💙 Listen to the Mindful Eating series to learn the importance of nutrition, mindful eating, and fueling your body with foods that feel good to you.
5. Seek professional help
If you find that your stress, anxiety, or sleep issues are persistent and significantly impacting your life, consult with a healthcare professional. They can offer personalized advice and strategies to help manage your stress and improve your sleep.
Tired but wired FAQs
Can feeling tired but wired be a symptom of a more serious condition?
While being tired but wired is often a result of lifestyle factors or stress, it can sometimes be a sign of more serious health conditions. For instance, it could indicate hormonal imbalances, sleep disorders like insomnia, anxiety, or depression. If you consistently feel tired but wired despite trying strategies to improve your sleep and relaxation, consult with a healthcare professional. They can help determine whether there's an underlying condition and provide appropriate treatment or guidance.
What role does exercise play in managing tired but wired syndrome?
Exercise can play a significant role in managing the tired but wired syndrome. Regular physical activity can help regulate your body's stress hormones, improve your mood, and enhance your overall sense of wellbeing. Exercise can also help tire your body out in a healthy way, promoting better sleep at night. However, it's important to time your exercise correctly — remember that vigorous physical activity too close to bedtime can actually make it harder to fall asleep, so try some yoga or gentle stretches at night instead.
Are there dietary changes that can help reduce feelings of being tired but wired?
Dietary changes can significantly impact how you feel. Eat a balanced diet that includes a variety of nutrients to support your body's natural rhythms and help regulate stress hormones. Avoid large meals, caffeine, and sugar close to bedtime to prevent your diet from interfering with your sleep. Adding foods rich in magnesium, a natural relaxant, or melatonin-producing foods like cherries, are thought to help improve your sleep quality.
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