Poor Sleep Despite Feeling Tired: What’s Behind It?

Many people are familiar with this frustrating scenario: you're tired and exhausted, yet you still can’t get a good night’s sleep. But what causes this contradictory situation — and more importantly, what can you do about it?

Why Are You Tired But Still Can’t Sleep?

This issue often arises from a combination of different factors. One common cause is stress, which can leave your body feeling tired while keeping your mind wide awake. When you're under stress, your body produces more stress hormones like cortisol, which keep your brain alert and active. Studies show that people with a high stress response are at greater risk of developing insomnia.

Racing thoughts, worries, and anxiety can also overstimulate your mind, making it harder to fall asleep. On top of that, screen time before bed has a negative impact on sleep. Research shows that using electronic devices in the evening is associated with later sleep onset and shorter total sleep duration.

Other key contributing factors include:

• Poor sleep hygiene: Irregular sleep times, late-night screen use, and caffeine consumption in the afternoon or evening can interfere with restful sleep.

• Unsuitable sleep environment: A bright, noisy, or overly warm bedroom can significantly disrupt your sleep.

• Medical and psychological conditions: Disorders like thyroid imbalances, depression, anxiety, or chronic pain can all lead to sleep problems.

Effects of Poor Sleep on Your Daily Life

Chronic sleep issues don’t just affect how you feel — they can significantly reduce your quality of life. Common consequences include:

• Increased irritability and mood swings

• Difficulty concentrating and memory problems

• Decreased performance at work and in daily activities

• Greater risk of health problems such as high blood pressure, diabetes, or a weakened immune system

How to Effectively Improve Your Sleep

Experts recommend several proven strategies to improve sleep in the long term — all backed by scientific research:

• Create an ideal sleep environment: Ensure your bedroom is dark, quiet, and cool (around 18°C / 64°F). Use blackout curtains, earplugs, or white noise machines to block out disruptive sounds and light.

• Reduce stress intentionally: Practice relaxation techniques such as meditation, breathing exercises, or progressive muscle relaxation regularly. These help reduce stress hormones and prepare your mind for rest and sleep.

• Maintain a consistent sleep schedule: Try to go to bed and wake up at the same time every day — even on weekends. This supports your body’s natural circadian rhythm.

• Cut screen time before bed: Avoid electronic devices at least 30 minutes before sleeping to prevent disruption of melatonin production.

• Watch your diet: Studies show that a diet rich in protein and fiber, and low in fat and sodium, can improve sleep quality.

In addition, Cognitive Behavioral Therapy for Insomnia (CBT-I) has been shown to be one of the most effective long-term treatments for improving sleep quality and reducing sleep issues.

The sleep² Solution

The sleep² app helps you identify the root causes of your sleep problems and implement sustainable solutions. Our science-based coaching programs are grounded in proven methods of sleep optimization to help you achieve lasting improvements in your sleep.

What does sleep² offer?

• Personalized sleep analysis: Identify your sleep patterns and pinpoint what’s disrupting your rest.

• Targeted exercises and techniques: Learn effective strategies to reduce stress and fall asleep faster.

• Sleep tracking and success monitoring: Track your progress and adjust your sleep behavior as needed.

Start Your Journey to Better Sleep Today

Don’t let chronic fatigue and insomnia control your life any longer. Sign up for sleep² now and begin your personalized program for restful sleep and a better quality of life.

References

• Morin, C. M., Rodrigue, S., & Ivers, H. (2003). Role of stress, arousal, and coping skills in primary insomnia. Psychosomatic Medicine, 65(2), 259–267. https://doi.org/10.1097/01.PSY.. .

• Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50–58. https://doi.org/10.1016/j.smrv.. .

• St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938–949. https://doi.org/10.3945/an.116.. .

• Effectiveness of Cognitive Behavioral Therapy for Insomnia (CBT-I):Trauer, J. M., Qian, M. Y., Doyle, J. S., Rajaratnam, S. M., & Cunnington, D. (2015). Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 163(3), 191–204. https://doi.org/10.7326/M14-28.. .