I’m tired but I can’t sleep – why?

Sleep is just as important for the body as food and water are – this is because while we sleep, our body undergoes various regenerative processes: our immune system is strengthened, our cells are repaired and our brain processes the information we have encountered throughout the day. These metabolic processes can only happen properly if the body isn’t already occupied with other tasks.

Sleep also has an enormous impact on our emotional and mental health. A restful night’s sleep helps us to feel energised and focused during the day. You’ve probably already experienced first-hand that your mental capacity is impaired after a poor night’s sleep.

Lack of sleep can therefore have serious consequences. People who have trouble falling asleep or staying asleep for an extended period of time are more likely to suffer from concentration problems, irritability and a weakened immune system. Sleep disorders are also associated with chronic illnesses such as heart disease, high blood pressure and even depression.

Ensuring that you overcome whatever is stopping you from nodding off and getting a good night’s sleep is therefore essential for your health in the long term.

Many people who are tired in the evening and just can’t get to sleep find themselves wondering if they are suffering from a sleep disorder. According to medicine, a sleep disorder is present if trouble sleeping occurs over an extended period of time or at regular intervals, and thereby impairs a person’s quality of life and ability to function during the day.

There are various types of sleep disorders:

• Insomnia: you are tired but have difficulty falling asleep in the evening, after you wake up in the middle of the night or in the early hours of the morning, which reduces the quality of your sleep. Insomnia can occur acutely or chronically (for longer than three months).

• Sleep apnoea: a sleep disorder in which breathing stops repeatedly while asleep, resulting in restless sleep and tiredness during the day.

• Restless legs syndrome: a neurological disorder characterised by unpleasant sensations in the legs and an uncontrollable urge to move, especially during periods of rest. RLS is a side effect of many sleep disorders.

• Narcolepsy: a rather rare neurological disorder in which those affected suddenly and uncontrollably fall asleep during the day. It is often accompanied by sleep paralysis or hallucinations.

• Sleep-wake rhythm disorders: the sleep-wake rhythm is disrupted, for example due to shift work or jet lag.

If you have trouble sleeping despite being tired, it is most likely due to insomnia, or more precisely, difficulty falling asleep. Your body is telling you that it needs sleep, but your mind can’t rest. Restless legs syndrome or a sleep-wake rhythm disorder can also occur concurrently if you are tired but can’t get to sleep.

You may now be wondering what triggers can encourage or cause sleeping disorders. Sleep disorders of any kind can have many different causes. These are the most common:

• Mental strain such as stress, anxiety or depression.

• Unhealthy lifestyle habits such as going to bed at different times, eating too late or too much screen time before going to bed.

• Medical conditions such as sleep apnoea, restless legs syndrome or thyroid problems.

• Environmental factors such as noise, an uncomfortable place to sleep or a room temperature that is too high or too low.

These triggers are often the reason why someone who is actually very tired is having trouble falling asleep. We’d like to give you a closer look at the most common reasons for this type of sleep disorder – perhaps you’ll be able to determine what might be causing it for you.

You’re lying in bed, you’re tired, but you just can’t get to sleep – how is that possible? There are many things that could be preventing you from falling asleep even though you’re tired. Some of the most common causes of having trouble sleeping despite feeling tired are:

Stress is one of the most common causes of sleep problems despite feeling tired. When we are stressed, our body releases hormones such as adrenaline and cortisol, which keep us awake and alert. Even though you might be physically exhausted, if you have negative thoughts and challenging to-do items running through your head, your mind won’t simply be able to switch off. If you take these thoughts to bed with you, it makes falling asleep much more difficult.

Sleep hygiene has nothing to do with brushing your teeth in the evening or washing your bed linen regularly. Rather, sleep hygiene refers to the habits and conditions that lead to a good night’s sleep – of course, a hygienic sleeping environment can also contribute to this.

However, an irregular sleep routine, eating food or consuming caffeine too late in the evening, screen time before going to bed and an unsuitable sleeping environment can also lead to you being unable to fall asleep or not falling asleep until very late, even though you are tired.

Our own mind is often what keeps us awake. You’re lying in bed and start thinking about problems or worrying about the future, and this mental activity prevents your mind from switching to sleep mode. You end up plagued by inner turmoil caused by anxiety and other emotional stress. It’s during stressful phases in life in particular that many people have trouble falling asleep despite being tired.

In addition to psychological causes, there are also physical factors that can lead to you having trouble sleeping. These include pain, chronic illnesses, taking certain medications and hormonal changes; for example, during puberty, pregnancy or menopause. Digestive problems, which often occur with intolerances or after a heavy dinner, can also make it difficult to fall asleep – even if you are tired.

If you can’t get to sleep even though you’re tired, there are several tips that can help you wind down and fall asleep more easily. These measures aim to prepare your body and mind for sleep and eliminate disruptive factors. They therefore contribute to good sleep hygiene, but also reduce stress and ensure a more regular sleep rhythm.

Practising a bedtime routine signals to your body that it’s time to rest. In addition to breathing exercises, meditation and yoga, you can also drink a soothing cup of tea or read a good book. It is important that the activities you engage in immediately before going to sleep are relaxing rather than energising.

A calming room fragrance such as lavender spray or woody scents can also make it easier to fall asleep. When using scented candles, just make sure to blow them out before going to sleep and open the window if necessary to prevent headaches.

A comfortable sleep environment is essential for getting a good night’s sleep. To stimulate melatonin production, your bedroom should be as dark as possible. Ensuring the room is quiet and has a cool temperature of between 16°C and 18°C will also help you to fall asleep.

Also make sure that your bedroom is as tidy as possible and things aren’t lying around that remind you of work; even if it is dark, the mere presence of mess and work materials can cause stress.

Ideally, you should spend eight hours a night in bed; if you not only want to prevent tension in your body but also make it easier to fall asleep, it’s advisable to sleep on a high-quality mattress that suits your personal preferences.

Using bedding that is made for a specific season also contributes to your well-being and can make it easier to fall asleep. Slip into some comfortable, breathable pyjamas made from natural materials and you’re all set for a restful night’s sleep.

The blue light from screens inhibits production of the sleep hormone melatonin. Try to avoid using electronic devices such as smartphones, laptops and TVs at least an hour before going to bed. Set your alarm in advance and put your phone aside.

To stimulate melatonin production, it’s best to turn off artificial light sources or very bright ceiling lights and use candles, a fireplace or indirect, warm lighting instead.

Rather than binge-watching TV shows or mindlessly scrolling on social media, try reading a book or listening to relaxing music to help yourself switch off. This will result in not only your body but also your mind feeling tired, and you’ll be able to fall asleep more easily.

A solid sleep rhythm helps your body to get used to certain bedtimes and fall asleep more easily. Try to go to bed and get up at the same times every day for a period of at least three months – yes, even at the weekend.

This may sound like a difficult task at first, but if you stick to this habit for 100 days, you’ll eventually know intuitively when it’s time to go to sleep – you won’t be in bed too early but you also won’t miss the perfect time to hit the hay, and falling asleep will be much easier for you.

Do your thoughts regularly keep you awake at night even though you were already incredibly tired before going to bed? Then it might help to keep a journal. Write down any worries, to-do lists and, if you like, positive affirmations before going to bed.

Gratitude journals can be just as helpful here as processing negative thoughts through journalling. In any case, by writing things down, you can break through your circles of thought and get your worries, fears and hardships ‘out of your head’ so that your mind can relax.

Avoid eating heavy meals in the evening, as they can put a strain on your metabolism and keep you awake. Instead, choose easily digestible, healthy foods that won’t disturb your sleep. Wholegrain products, fruit or yoghurt are ideal choices. If you want to boost your body’s melatonin production, you can also add pistachios, cherries, cranberries or oats to your dinner.

Physical activity will help you sleep better at night. You don’t have to do any extreme sports; even frequent walks or bike rides in the fresh air will make you fall asleep in the evening feeling more relaxed and content. For example, we recommend aiming for 10,000 steps a day.

But remember: don’t do any intense exercise right before going to bed, as this can stimulate your circulation and make it even more difficult to fall asleep. It’s best to finish up any physical activity at least two hours before going to sleep.

If you don’t sleep well at night, it can be tempting to take a long nap during the day – and a nap can certainly help to recharge your batteries. However, be careful not to sleep for too long. A 20- to 30-minute nap or a power nap of just 10 minutes will give you a boost of energy, while napping for a longer period can disrupt your nighttime sleep.

Also make sure you take your daytime nap in the middle of the day, ideally right after lunch. If the time between your daytime nap and bedtime at night is too long, this can also have a negative effect on your ability to fall asleep. If you still have trouble getting to sleep despite being tired, you should try skipping your nap altogether and going to bed a little earlier in the evening instead.

Consuming coffee and alcohol can significantly disrupt your sleep – with caffeine, this is certainly no surprise. But alcohol can also lead to problems falling asleep and staying asleep.

Although many people perceive their sleep to be particularly deep after drinking alcohol, studies have shown that it actually results in very restless sleep with more frequent changes in sleep stages. It’s therefore best to avoid both substances several hours before going to bed.

It can be very frustrating not being able to fall asleep even though you are tired. But with the right strategies and by consciously working on your sleep hygiene, you can help your body and mind to wind down and give yourself a more restful night’s sleep.

If our tips don’t lead to any improvement, or if your sleep problems persist for several weeks or affect your daily life, don’t hesitate to seek professional support – sleep is essential to leading a healthy and happy life.

A doctor or sleep specialist can help you determine the reason why you’re having trouble sleeping and take specific measures to improve your slumber.

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