Exhausting Days, Restless Nights: Why Can't I Sleep?

Sleep is essential for living a meaningful life, but many people find it difficult to fall asleep after a long day. This happens because the body becomes overtired and starts functioning on false energy, with the brain getting the wrong signals that it needs to stay alert. This can potentially lead to insomnia. Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder that affects people who work non-traditional hours, causing issues with falling asleep, staying asleep, and sleepiness at unwanted times. It is treatable with lifestyle changes, light therapy, and/or medication. Working out before sleep can also impact sleep, as exercise raises core body temperature, stimulates adrenaline release, and increases heart rate. However, research suggests that working out at any time of day generally improves sleep quality and duration.

The body becomes overtired and starts functioning on false energy

When the body becomes overtired, it starts functioning on false energy. This happens because the body, in its overtired state, sends the wrong signals to the brain, tricking it into staying alert and preventing it from falling asleep. This can potentially lead to insomnia if left unaddressed.

The body's energy comes from the food and drink we consume, which is then broken down through metabolic processes. Metabolism refers to the countless chemical processes that occur inside the body, allowing it to function normally. These processes include breaking down nutrients from food and using them to build and repair the body. The amount of energy the body burns at any given time is influenced by factors such as age, gender, muscle-to-fat ratio, physical activity levels, and hormone function.

The metabolic processes consist of two main parts: catabolism and anabolism. Catabolism is responsible for breaking down macronutrients like carbohydrates, proteins, and dietary fats into simpler forms, such as glucose. Anabolism, on the other hand, takes smaller units like amino acids and combines them to form larger structures like proteins, which are essential for healing, bone growth, and muscle building.

During periods of overtiredness, the body's metabolic processes may become imbalanced, leading to the production of false energy. This false energy can trick the brain into thinking it needs to stay awake, making it difficult to fall asleep even when the body is exhausted.

To address this issue, it is important to practice good sleep hygiene and maintain a consistent sleep schedule. Creating a relaxing bedtime routine, avoiding screens before bed, and optimizing your bedroom environment by minimizing light and noise can all help improve sleep quality. Additionally, ensuring you have a comfortable mattress and pillows that suit your preferences can also enhance your sleep.

A late afternoon or evening workout may be a factor

However, recent studies have challenged this notion, suggesting that moderate-intensity exercise, such as light to moderate weightlifting, does not negatively impact sleep quality as long as it is completed at least one hour before bedtime. This allows enough time for endorphin levels and core body temperature to return to levels that are conducive to sleep.

On the other hand, vigorous-intensity exercise, such as high-intensity interval training (HIIT), too close to bedtime may negatively affect sleep. This is because strenuous physical activity can excessively raise your core body temperature and heart rate, which takes time to cool down and relax, delaying sleep and affecting sleep quality.

Therefore, if you are working out in the late afternoon or evening, it is important to be mindful of the timing and intensity of your workout. Aim to finish your workout at least one to two hours before bedtime, and opt for light to moderate-intensity exercises.

Shift work sleep disorder (SWSD)

The disorder is caused by a misalignment between the body and the circadian rhythms that regulate the sleep-wake cycle. Circadian rhythms are guided by natural light and darkness. During the day, the retinas in our eyes perceive sunlight and signal the brain to release hormones like cortisol that keep us feeling alert and energised. As the sun sets and light fades, the brain produces melatonin, which induces feelings of sleepiness and relaxation.

SWSD occurs when the body's natural sleep-wake cycle is disrupted by a work schedule that requires a person to be awake during their usual sleep hours. This can lead to insomnia when a person tries to sleep and excessive sleepiness while they are at work.

The prevalence of SWSD is estimated to be between 2% and 10% of the general population and about 27% of night and rotating shift workers. It commonly goes undiagnosed, and it is estimated that 10-40% of shift workers have SWSD.

SWSD can have several negative consequences, including mood problems, poor work performance, higher accident risk, added health problems, and substance abuse. If left untreated, it can lead to serious complications and impair an individual's social life and overall well-being.

There are various treatment options for SWSD, including bright light therapy, melatonin supplementation, and medications that promote alertness or daytime sleep. Additionally, adhering to good sleep hygiene practices and making lifestyle changes can help manage the disorder.

Alcohol and caffeine consumption

Alcohol and caffeine are two of the most widely consumed psychoactive substances in the world. They are also the two most commonly used substances for manipulating human consciousness, most notably sleep and wakefulness.

Alcohol

Drinking alcohol before bed can have a detrimental effect on your sleep. While it may help you fall asleep initially, it can also interfere with staying asleep. It is recommended to avoid consuming alcohol at least three hours before bed.

Caffeine

Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical. It can make you fall asleep later, reduce your total sleep time, and negatively impact how satisfied you feel with your sleep. It is recommended to avoid consuming caffeine at least eight hours before bedtime.

Alcohol and Caffeine Together

The consumption of alcohol and caffeine together can have an interesting effect on sleep. The sedative effects of alcohol can mask the stimulant effects of caffeine, and vice versa. This may explain their interdependent use, where people use alcohol to combat the stimulating effects of caffeine and vice versa.

Reducing Caffeine and Alcohol Intake

If you are experiencing insomnia, anxiety, or headaches, it may be beneficial to reduce your daily caffeine intake or avoid consuming it in the latter part of the day. Similarly, if you have chronic insomnia, you may benefit from reducing or eliminating alcohol intake or only consuming it early in the day.

Weekend sleep patterns

Maintaining a regular sleep schedule is essential for overall well-being, and this includes keeping consistent sleep patterns during the weekend. Here are some insights and recommendations regarding weekend sleep patterns:

Sleep Inconsistency Impacts Brain Function:

Weekend catch-up sleep, or sleeping longer on the weekends to compensate for sleep loss during the week, has been associated with changes in brain function. Inconsistent sleep timing and duration between weekdays and weekends can impact attention, task performance, and brain activation. Maintaining a consistent sleep schedule, even on weekends, is important for optimal brain function.

Health-Related Quality of Life:

Weekend catch-up sleep has been linked to health-related quality of life, particularly in women. Short to medium durations of weekend catch-up sleep have been positively associated with improved quality of life in various domains, including self-care, usual activities, and reduced anxiety/depression. However, long durations of weekend catch-up sleep may negatively impact self-care.

Social Jetlag:

The phenomenon of social jetlag occurs when individuals stay up late and sleep in on the weekends, resulting in a misalignment between their internal circadian clock and the social clock dictated by work or school schedules. This can lead to similar issues as regular jetlag, including impaired attention, alertness, and mood during the subsequent week.

Recommendations for Weekend Sleep:

• Maintain a Consistent Sleep Schedule: Try to wake up and go to bed at similar times each day, even on weekends. This helps to regulate your body's internal clock and can improve overall sleep quality.
• Limit Weekend Sleep In: While it may be tempting to sleep in on the weekends, excessive weekend catch-up sleep can disrupt your sleep schedule and make it harder to fall asleep at a reasonable hour on Sunday night, setting you up for a challenging Monday morning.
• Prioritize Sleep Hygiene: Practice good sleep hygiene habits on the weekends as well as weekdays. This includes creating a comfortable sleeping environment, limiting screen time before bed, and engaging in relaxing activities to wind down before sleep.
• Nap Strategically: If you need to make up for lost sleep, consider taking a short nap during the day instead of sleeping in excessively in the morning. Napping for 20-30 minutes in the early afternoon can help improve alertness and reduce sleep debt without disrupting your nighttime sleep.
• Expose Yourself to Morning Light: Getting natural light in the morning can help regulate your body's internal clock. Try to get some sunlight soon after waking up, especially if you tend to sleep in on weekends. This can help stabilize your circadian rhythm and improve sleep quality.

Frequently asked questions