Fighting Sleepiness: Tired But Wired

Feeling tired but unable to sleep is a common problem with many possible causes. It can be frustrating and have a negative impact on your physical and mental health, energy, mood, and ability to handle stress. This phenomenon could be caused by an unhealthy relationship with technology, increased stress and anxiety, hormonal fluctuations, over-consumption of caffeine, or a lack of downtime during the day. Overtiredness, a recognised condition in young children, is becoming more common in adults due to our always-on lifestyles and constant access to technology. To improve sleep quality, it is important to cultivate healthy habits such as limiting screen time, reducing caffeine intake, and establishing a relaxing bedtime routine.

Caffeine and stimulants

Caffeine is a stimulant and the most widely consumed one in the world. It helps increase alertness and maintain focus and attention. However, it does not affect everyone in the same way. While some people can drink multiple cups a day and experience few effects, others may experience adverse effects after a single cup. According to the Food and Drug Administration (FDA), the average 8 oz cup of coffee contains 80-100 milligrams of caffeine, and the recommended maximum amount of caffeine a person should consume in a day is 400 milligrams.

Caffeine can block adenosine receptors in the brain. Adenosine is a brain chemical that affects the sleep-wake cycle. When caffeine is metabolised, it can cause excessive tiredness. People who regularly consume caffeine can also develop a tolerance to it, meaning they need more of it to achieve the same effects. This can negatively impact sleep, leading to tiredness despite drinking coffee.

Caffeine can also increase blood sugar levels, which may result in headaches, fatigue, trouble concentrating, increased thirst, or frequent urination until blood sugar levels return to normal. Additionally, drinking coffee close to bedtime may cause insomnia. It is recommended to stop drinking coffee at least six hours before bedtime.

If you are feeling tired but are unable to sleep, it is best to avoid consuming more caffeine. Instead, focus on improving your sleep hygiene, such as limiting screen time before bed, establishing a bedtime routine, and cultivating a healthier relationship with technology.

Exercise and energy

Exercise is a great way to boost your energy levels when you're feeling tired. It might sound counterintuitive, but moving your body can help energise you in several ways.

Firstly, exercise causes cellular-level changes in your body, spurring the production of mitochondria, often referred to as the 'powerhouses of cells'. Mitochondria create fuel from the glucose in your food and the oxygen you breathe, increasing your body's energy supply. Exercise also boosts oxygen circulation, supporting the mitochondria and allowing your body to function more efficiently.

In addition, exercise increases your body's endorphin levels, which are neurochemicals produced and stored in the brain's hypothalamus and pituitary gland. Endorphins help relieve pain, reduce stress, and boost your overall sense of well-being, leading to the well-known 'runner's high'. Exercise also causes the release of dopamine and serotonin, neurotransmitters that play a key role in maintaining a positive mood.

Regular exercise also promotes better sleep, which is crucial for feeling well-rested and energetic during the day. It improves your heart health, giving you greater endurance, and enhances your cognitive function, making you feel more alert and ready to tackle the day.

So, if you're feeling tired, instead of reaching for another cup of coffee, try going for a jog, doing some yoga, or hitting the gym. You'll be giving your body a natural energy boost and improving your overall health and well-being at the same time.

Recommended Exercises for Energy Boost:

• Jogging: Releases endorphins, enhances sleep, and provides physical and mental benefits.
• Swimming: Improves strength, flexibility, endurance, and relieves stress.
• Yoga: Slow movements and rhythmic breathing soothe and energise the body and mind.
• Walking: A low-intensity option that improves fitness, mental well-being, and sleep quality.
• Weightlifting: Promotes muscle growth, weight loss, brain health, and stronger bones.
• Pilates: Focuses on breathing, core strengthening, and posture correction, improving oxygenation throughout the body.
• High-Intensity Interval Training (HIIT): Challenges your body and boosts energy, mood, and muscle growth.

Mental health

Mental exhaustion can be likened to physical tiredness, except it affects your mind instead of your muscles. It can be caused by focusing on mentally challenging tasks for an extended period, being in a constant state of alertness, or experiencing high levels of stress. Mental fatigue can manifest in various ways, including anger, irritability, lack of motivation, difficulty concentrating, and a tendency to make more mistakes. It can also lead to unhealthy coping mechanisms, such as increased substance use.

The relationship between mental health and sleep is bidirectional. Living with a mental health condition can negatively impact sleep quality and duration, and poor sleep can, in turn, exacerbate mental health issues. For example, anxiety can cause racing thoughts and worries that make it difficult to fall asleep, leading to insomnia. Conversely, conditions like depression and seasonal affective disorder (SAD) can result in excessive sleeping, including prolonged sleep duration and increased daytime sleeping.

Additionally, traumatic experiences can cause nightmares, flashbacks, or night terrors that disrupt sleep. Paranoia and psychosis may also make it challenging to fall asleep due to frightening hallucinations. Psychiatric medications can sometimes induce insomnia, disturbed sleep, nightmares, or oversleeping, and discontinuing these medications can also lead to sleep problems.

To improve mental health and sleep quality, it is essential to address any underlying mental health conditions and practice good sleep hygiene. This includes maintaining a consistent sleep and wake schedule, creating a relaxing sleep environment, engaging in calming activities before bed, and limiting exposure to blue light from electronic devices before bedtime. Seeking professional help from a doctor or therapist can also be beneficial in managing mental health concerns and improving sleep.

Sleep disorders

Insomnia

Insomnia is characterised by difficulty falling asleep and staying asleep. To be diagnosed with insomnia disorder, sleep difficulties must occur at least three nights a week for at least three months, causing significant distress or problems in daily functioning. It is often treated with a combination of sleep medications and behavioural techniques, such as cognitive-behavioural therapy.

Other Sleep Disorders

Other common sleep disorders include:

• Obstructive sleep apnea, which involves repeated breathing interruptions during sleep, causing snoring, gasping, or breathing pauses.
• Parasomnias, which involve unusual behaviours during sleep, such as sleepwalking or sleep terrors.
• Narcolepsy, characterised by an overwhelming urge to sleep during the day.
• Restless leg syndrome, causing an urge to move the legs accompanied by uncomfortable sensations.
• Circadian rhythm sleep-wake disorders, where a person's sleep-wake cycles are misaligned with the external light-darkness cycle, leading to ongoing sleep problems and extreme daytime sleepiness.

Causes and Risk Factors

• Medical conditions, such as heart disease, lung disease, nerve disorders, and pain.
• Mental illnesses, including depression and anxiety.
• Caffeine and alcohol consumption.
• Irregular schedules, such as working night shifts.
• Ageing, with older adults often experiencing less sleep or spending less time in deep, restful sleep.

Symptoms

Signs that you may have a sleep disorder include:

• Regularly taking more than 30 minutes to fall asleep.
• Waking up frequently during the night and struggling to fall back asleep.
• Feeling sleepy during the day, taking frequent naps, or falling asleep at inappropriate times.
• Snoring loudly or experiencing breathing pauses during sleep, as observed by others.
• Creeping or tingling sensations in the legs or arms, relieved by movement, especially in the evening or when trying to fall asleep.
• Vivid dream-like experiences while falling asleep or dozing.
• Episodes of sudden muscle weakness triggered by strong emotions.
• Feeling unable to move immediately after waking up.

Diagnosis and Treatment

Technology

Smart Sleep Solutions

• Smart Lighting: Smart blackout shades or curtains can be installed to block out light during the day or at night, helping to regulate your body's circadian rhythm. Alternatively, smart lights can be used to dim the lighting before bedtime, reducing the suppression of melatonin, the hormone that regulates sleep.
• Sleep Masks: Smart sleep masks, such as the Aura, can block out light and provide features like scented lavender layers, meditation or white noise programs, and Bluetooth connectivity to play music or audio.
• Climate Control: Smart air conditioners, heaters, and bed climate control systems can help regulate the temperature of your sleeping environment, which is crucial for optimal sleep.
• Noise Control: Smart speakers can be used to play white noise, nature sounds, or music to drown out background noises that might disturb your sleep.
• Blue Light Reduction: Blue light emitted by phones, computers, and TVs can disrupt sleep by suppressing melatonin production. Using blue-light-blocking glasses or apps that adjust screen colors can help mitigate this issue.
• Sleep Tracking: Wearables like the Oura Ring, as well as apps like SleepScore and Sleep Cycle, can help monitor your sleep patterns and identify areas for improvement. However, it's important not to become overly fixated on sleep data, a phenomenon known as orthosomnia.
• Smart Beds: Adjustable beds that can elevate your head, knees, or feet can help alleviate snoring, improve breathing, and provide a more comfortable sleeping position.
• Apps and Voice Assistants: Voice assistants can be used to set reminders, check if appliances are turned off, and provide meditation or calming music. Additionally, apps like Centr offer guided meditations and sleep stories to help you relax and fall asleep.
• Screen Time: It is recommended to avoid screens at least two hours before bedtime, as the blue light emitted by phones, computers, and TVs can disrupt your sleep. If this is unavoidable, consider using blue-light-blocking glasses to minimize the impact.
• Caffeine Consumption: While not directly related to technology, it's worth mentioning that caffeine consumption, especially close to bedtime, can disrupt sleep. This includes not only coffee but also energy drinks and caffeinated beverages.
• Overuse of Sleep Tracking: While sleep tracking technology can be beneficial, it's important not to become overly reliant on the data. Orthosomnia can lead to increased anxiety and further sleep disturbances.
• Work and Stimulation: Bringing work into the bedroom or engaging in stimulating activities before bed can hinder your ability to wind down and fall asleep. It's best to reserve the bedroom for sleep and sex, creating a calm and relaxing environment.

In conclusion, technology offers a wide range of tools and solutions to address sleep issues. However, it's important to strike a balance and avoid the overuse of technology that may ultimately hinder your sleep. Finding the right combination of technological aids and developing healthy sleep habits will help you improve your sleep quality and overall well-being.

Frequently asked questions