You spent the whole day counting down the hours until you could crawl into bed. But then, just when you slip in between the sheets, your brain won’t seem to let your exhausted body drift off. Sound familiar? It’s a frustrating state often described as “tired but wired,” where you’re physically drained but mentally alert, restless, or unable to fully relax—even though it’s time to sleep.
“When people say they feel ‘tired but wired,’ they usually mean their body feels completely drained, but their nervous system is still lit up and having trouble calming down,” says functional nutritional therapy practitioner Tansy Rodgers, F.N.T.P. “The body is physically tired, but it hasn’t actually shifted into a place where it feels safe enough to relax.”
There’s no single reason this happens, but several culprits may be behind it. Here are some of the most common reasons for tired-but-wired feelings and what you can do to bring body and brain into better balance at bedtime.
- ABOUT OUR EXPERTS: Tansy Rodgers, F.N.T.P. is a functional nutritional therapy practitioner. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic physician, acupuncturist, and director of Arizona Natural Medicine. Brittany Michels, R.D.N., is a nutritionist for the Vitamin Shoppe.
Why You Feel So Awake When Your Body Is So Tired
You’re Under Chronic Stress
When you’re under ongoing pressure, your body may pump out stress hormones like cortisol and adrenaline even when your body’s begging for rest, explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Over time, this can leave someone feeling drained during the day while simultaneously keeping the nervous system in a state of alertness,” she says. “Even when the body is physically tired, the brain may struggle to switch into a restful mode, which can make it difficult to relax, quiet racing thoughts, or fall asleep at night.”
Read More: How to Support a Fried Nervous System
Your Circadian Rhythm Is Disrupted
Circadian rhythm is a powerful thing. When it’s out of whack, it can affect your ability to relax. “Your body has this internal clock that really thrives on and likes rhythm, light cueing, meal timing, movement, and consistency in general,” says Rodgers. “When someone gets very little morning light, tends to work under artificial lights all day, scrolls late at night, eats late, or keeps an inconsistent sleep schedule, the body can get super confused about when to feel alert and when to wind down.” The result: flat energy during the day and a weird second wind at bedtime.
Your Blood Sugar Is Off Balance
During energy dips, it’s common to reach for caffeine, something sweet, or a carb-heavy snack for a quick lift, explains The Vitamin Shoppe nutritionist Brittany Michels, R.D.N. Unfortunately, these quick fixes can sometimes send blood sugar on a bit of a roller coaster—up fast, then down hard.
“When blood sugar drops too low, the body may respond by releasing stress hormones like cortisol and adrenaline to help bring it back up and keep you functioning,” she says. This might be helpful in the moment. But over time, Michels warns that this pattern can lead to daytime crashes, irritability, cravings, and difficulty settling at night.
Your Hormones Have Shifted
Hormones can also make the tired-but-wired cycle more likely, especially during perimenopause and menopause. As estrogen and progesterone fluctuate, Rodgers explains they can impact everything from stress tolerance and mood to temperature regulation, blood sugar, and more.
“For some people, that might look like waking up more often during the night, feeling anxious at bedtime, dealing with hot flashes or night sweats, sleeping more lightly, or suddenly feeling wide awake for no obvious reason,” she says. These shifts can also influence cortisol levels and how resilient the nervous system feels under stress, she explains.
How to Support Your Body’s Wind-Down Mode
Maybe you’ve recognized yourself in the circumstances above. So how do you move past the tired-but-wired pattern? Try these expert tips to help your system power down.
Cut Out Caffeine Later in the Day
Go ahead and enjoy your morning cup of Joe—but try not to sip anything past noon, says Lane. “Many people rely on caffeine to push through daytime fatigue, but that strategy can sometimes backfire,” she says. Depending on the person, caffeine can remain in the system for several hours, which means that afternoon coffee (or green tea, energy drink, or pre-workout) may still be doing its thing when you’re trying to fall asleep. A decaf coffee or tea will give you the same flavor for a fraction of the caffeine.
Eat Enough During the Day
What happens at night often starts much earlier. Skipping breakfast or waiting until dinner to eat a real meal can spell trouble for your blood sugar. Michels recommends aiming for consistent meals that include protein, fiber, and healthy fats to support steadier energy throughout the day. Think: eggs with avocado toast, Greek yogurt with berries and nuts, a chicken-and-veggie bowl, or a smoothie with protein, fiber, and fat. The goal, she explains, is to avoid running on fumes all day and then asking your body to magically relax at 10 p.m.
Read More: 6 Ways Your Health Takes A Hit After A Single Night Of Bad Sleep
Get Morning Light
Morning light is one of the strongest signals you can give your body’s internal clock. It helps reinforce when it’s time to be alert and when it’s time to wind down, according to Michels. In fact, one recent study published in BMC Public Health found that people exposed to morning sunlight tended to report better sleep quality and more consistent sleep timing. This suggests that your wind-down may start earlier in the day than you think.
If you can, Michels recommends getting outside shortly after waking—even for a few minutes. Take your coffee by a window, step outside before checking email, or walk the dog around the block first thing.
Create a Short Wind-Down Ritual
You don’t need a two-hour bedtime routine to signal to your body that it’s time for sleep. In fact, even 10-15 minutes of consistent calming activities such as reading, stretching, listening to relaxing music, or taking a warm shower can help, according to Lane. “Repeating the same routine each night creates a cue for the brain that sleep is approaching,” she says. “The goal is consistency, not perfection.”
Consider Supplements
Supplements can be incredibly helpful when you know which to use, when to use them, and how much to take, notes Michels. Here are the ones she recommends for helping you unwind mentally and physically.
Magnesium
If your body feels like it missed the memo that it’s bedtime, magnesium may be worth considering. Michels says this mineral supports several of the systems involved in helping the body shift out of “go” mode. Her recommendation: The Vitamin Shoppe Magnesium Glycinate.
L-theanine
“This amino acid, naturally found in tea leaves, supports a state of calm alertness and may help quiet mental chatter by influencing brain waves and neurotransmitters involved in mood and stress resilience,” Michels says. Her recommendation: The Vitamin Shoppe L-Theanine.
Lemon Balm
Lemon balm has traditionally been used to support relaxation. It may help promote GABA activity, which is involved in helping the brain slow down and unwind, Michels says. Her recommendation: The Vitamin Shoppe Lemon Balm.
Ashwagandha
Ashwagandha helps support healthy communication with the hypothalamic-pituitary-adrenal (HPA) axis—aka the body’s primary stress response system. “For people who feel chronically overwhelmed or burned out, it may help support a greater sense of calm over time,” says Michels. Her recommendation: The Vitamin Shoppe Ashwagandha.
Chamomile
There’s good reason chamomile has bedtime-routine staying power. It contains apigenin, a compound that’s shown to interact with receptors involved in the body’s GABA system, which helps the nervous system settle down, Michels explains. Michels recommends taking 325 mg before bed. Her recommendation: Solaray Chamomile.
Passionflower
Passionflower is best used when you’re less physically tired and more mentally wired, says Michels. “This herb may help support GABA activity and promote a calmer nervous system, making it a good fit for people whose bedtime struggles are tied to stress, restlessness, or a busy mind,” she says. Michels recommends 350 mg per capsule. Her recommendation: Solaray Passion Flower.
Valerian Root
Valerian root is a classic herb in nighttime formulas, especially those designed to support falling sleep. “Unlike ingredients that are mainly about calm, valerian is often used when the goal is to help the body make the actual transition toward sleep,” Michels says. Her recommendation: The Vitamin Shoppe Valerian or Nature’s Way Valerian Standardized.
Melatonin
Melatonin comes in supplement form, but it’s also a hormone your brain naturally makes as evening light fades. “Think of it more as a sleep-timing nudge than a full nervous-system reset,” says Michels. Her recommendation: The Vitamin Shoppe Melatonin.
When to See Your Doctor
Feeling occasionally tired-but-wired is normal, especially if you’re under a lot of stress. But if this pattern keeps happening over weeks or months, it’s a good idea to see your primary care provider, according to Lane. Michels agrees, adding that you should also check in if you’re dealing with loud snoring, gasping during sleep, frequent middle-of-the-night wakeups, persistent insomnia, significant anxiety, unexplained weight changes, iron deficiency, or overwhelming fatigue that doesn’t improve with rest.