Do you ever feel like you’re running on empty, but as soon as your head hits the pillow, your mind kicks into overdrive? Welcome to the tired but wired club, where members experience that all too familiar mix of exhaustion and restlessness. But don’t worry - you’re not alone.
Draining and frustrating, you might be surprised to learn that in a survey involving 8000 UK adults, nearly three-quarters have reported a decline in sleep over 12 months, with a significant 1 in 10 only getting 2-4 hours per night. Google searches for ‘sleep’ also reached an all-time high in 2023, highlighting just how widespread the problem is.
But why exactly are you experiencing that tired but wired feeling? Research suggests this phenomenon is related to adrenal fatigue and insomnia, as well as stress, anxiety and burnout - things that we all may experience on a daily basis.
The good news is that this doesn’t have to be the norm. We’re here to dive into the whys and the hows, but most importantly, what you can do to fix it.
From clever lifestyle tweaks and tech gadgets to the power of supplements like Novomins Night Time Gummies, read on to find out how to reclaim those precious hours of sleep and bid farewell to feeling wired, not tired.
Why is sleep important?
Getting a good night's sleep is incredibly important to your health – vital even. An essential function, it lets your body and mind recharge after daily activities so that you can wake up the next morning feeling refreshed, alert, and ready for the day ahead.
Good quality deep sleep is also incredibly restorative, allowing your body to repair brain cell damage caused by free radicals alongside other organs, cells, tissues and muscles. Plus, it provides essential support to the immune system, helping you fight diseases and keep your body healthy.
But how much sleep is enough?
While it will vary from person to person, experts recommend somewhere between 7 and 9 hours a night. Anyone who gets less is more likely to experience health issues. Left untreated, sleep deficiency is linked to many chronic health problems, and feeling tired and wired at the same time can result in heart disease, stroke, diabetes, high blood pressure, kidney disease, obesity and even depression.
A lack of sleep and long-term exposure to stress will also wreak havoc on your nervous system, including the sympathetic nervous system (SNS) and hypothalamus-pituitary-adrenal (HPA) axis – our body's main stress response system. Our cortisol levels (the stress hormone) are impacted when it's affected, resulting in that wired-tired feeling.
It also greatly impacts our day-to-day lives, contributing to poor concentration and mood and reduced reaction times, resulting in a higher chance of injury.
Are you tired and wired?
So, what does it mean to be wired and tired? Feeling tired but wired is just another way of describing feeling exhausted combined with a state of high mental alertness that makes it extra difficult to relax. In other words, your nervous system is so overactive that you’re too tired to even go to sleep.
When you’re in the thick of it, you’re likely to experience a combination of symptoms that reflect this dual state of physical exhaustion and mental overstimulation. Common symptoms include:
- Difficulty relaxing: Experiencing a constant feeling of being on edge or unable to calm down which makes it hard to unwind, especially in the evening.
- Fatigue: Constantly feeling physically exhausted despite feeling mentally alert.
- Irritability: Feelings of frustration, irritability and inexplicable mood swings.
- Sleep disturbances: Trouble falling and staying asleep despite feeling physically exhausted. Frequently waking up during the night or not getting enough good-quality sleep causes you to still feel tired in the morning.
- Difficulty concentrating: Trouble focusing on tasks and frequently experiencing brain fog.
- Overactive brain: Racing thoughts and feeling like your mind can’t turn off. Excessive worrying, anxiety and feeling restless.
- Reliance on caffeine: Increased reliance on substances like caffeine to combat fatigue and get you through the day.
- Physical symptoms: Headaches, muscle tension, nausea and gastrointestinal issues are common sleep deprivation symptoms.
Why do you feel so wired but not tired?
You may be wondering, ‘Why do I feel tired but energetic?’
In today’s ever-evolving and fast-paced world, feeling wired but not tired is becoming an increasingly common phenomenon, impacting many of us across the globe. Understanding the root causes of this frustrating state is the first step towards managing it effectively. After all, knowledge is power.
Sleep disorders are conditions affecting the way you sleep, disrupting your normal sleeping patterns. Common sleeping disorders include insomnia, narcolepsy (excessive daytime sleepiness) and restless leg syndrome, among others.
Sleep disorders can negatively affect your health and quality of life and are becoming more prevalent than ever, with one in three people in the UK suffering from at least mild insomnia.
Are you not sure if you’ve developed a sleep disorder? If you struggle to fall asleep, wake up frequently during the night, or feel tired in the morning, you might have a sleep disorder.
Diet and lifestyle factors
Over time, our daily choices when it comes to what we eat and how often we exercise have an impact on our sleep-wake cycle. Unhealthy food choices, like frequently consuming sugary and processed fast foods, can increase cortisol levels and as a result, stress, anxiety and fatigue.
With a rise in fast food consumption and a decrease in physical activity, more and more people are feeling the effects of their lifestyle choices impacting their sleep quality. Pay attention to your energy levels following meals and monitor how lifestyle habits like exercise affect your sleep.
While it’s a natural part of life and nearly impossible to avoid altogether, there’s no denying that stress has now become an epidemic. The World Health Organisation (WHO) even went as far as to classify it as the health epidemic of the 21st century. And did you know that stress affects a colossal 74% of UK adults to such an extent that they feel overwhelmed or unable to cope?
From worrying about the cost of living to stress at work, chronic stress prolongs how long it takes you to fall asleep, resulting in less and more fragmented sleep. If you are experiencing constant worries, feeling overwhelmed or having trouble relaxing, these could all be signs that stress is seriously impacting your sleep.
With 1 in 10 people in the UK affected by anxiety, this mental health condition has a profound impact on sleep. Defined as a feeling of nervousness, fear, dread and unease, anxiety can be mild or severe. It can also cause physical symptoms like heart palpitations, an increase in sweat and difficulty sleeping.
Research supports this further, suggesting it can affect rapid eye movement (REM), the phase of sleep where you are most likely to have dreams, increasing the likelihood of nightmares that wake you.
But when it comes to sleep and anxiety, it works both ways. While anxiety can make it harder to fall and stay asleep throughout the night, a lack of sleep can cause and further exacerbate anxiety.
The digital age has ushered in excessive screen time - and with it, reduced sleep quality.
Research shows that two or more hours of screen time when using phones, computers and tablets in the evening can affect the surge in melatonin needed to fall asleep due to the blue light emitted. This exposure can make you feel more alert in the evening, making it difficult to wind down and disrupting your natural sleep rhythm.
Experts recommend turning off electronic devices at least one hour before bed and taking a bath or reading a book instead to prepare the body and mind for sleep.
Your sleep environment
Science doesn’t lie - people simply sleep better when they’re in a cool, quiet and dark environment. Often overlooked, your sleeping environment includes things like noise level, lighting and temperature (as well as a comfortable bed, of course).
Playing a crucial role in sleep quality, if your bedroom is too hot, cold, noisy or bright, or you have an uncomfortable mattress, it might be time to reassess your sleep environment.
How to fix feeling tired but wired
So what's the solution? How do you get rid of the wired and tired feeling?
Different techniques will work for different people — it's more about trying and adopting a mix of solutions that work for you.
Magnesium citrate is a highly absorbable form of magnesium, a mineral known for helping with sleep and insomnia, as well as healthy muscles and nerve function. With more magnesium than meets the eye, it helps regulate neurotransmitters related to sleep and keep cortisol levels under control, making it easier to fall and stay asleep.
Taking a magnesium supplement like Novomins Night-Time Gummies can be a game-changer, especially if you’re trying to manage sleepless nights. These gummies, with a vegan blend of vitamins and minerals, including vitamins B12 and B5, reduce tiredness and regulate the nervous system.
With no artificial colours or preservatives, they provide a convenient and tasty way to incorporate magnesium citrate into your routine, helping to get you unwired and catch up on your much-needed sleep. For the best results, chew two gummies 30 minutes before bed.
Still need convincing? If you don’t believe us, believe the reviews. Rated 4.8 stars out of 70 reviews, users have noticed significant improvements in sleep quality and ease of falling asleep.
“I don’t normally write reviews, but these have been a game changer for me. I’m sure they don’t work for everyone, but I’m sleeping so well. Instead of another couple of glasses of wine to help me sleep. 2 of these at 11 pm, and I’m up, fresh, and ready at 6.30 am. I honestly can’t remember sleeping so well, and no one paid me to say this.” - John. C
Relaxation techniques can be vital in conquering the vicious combination of exhaustion and the frustrating inability to sleep. Methods such as breathing exercises, yoga and meditation can all help prep your body for a long and restorative night ahead.
Even starting with something as simple as breathing exercises can make a significant impact. Next time you’re restless in bed, try deep, controlled breathing to soothe your nervous system. Meditation and gentle yoga are also great tools, with even just a few minutes helping to quieten the mind and release physical tension.
When you incorporate these techniques into your evening route, you send a signal to your body that it’s time to transition from day to night, helping you drift off more easily.
Using technology to help with sleep isn’t anything new or groundbreaking. This kind of tech has been around for years and continues to develop and evolve.
One innovative solution is to use smart mattress toppers, which use AI and BCG sensors to analyse your sleep and provide personalised health and recovery plans.
There are also many sleep apps out there that can be downloaded at the press of a button and are easy to incorporate into your daily routine. It offers guided meditation and mindfulness exercises to help reduce stress and improve sleep quality.
A weighted blanket can be a game-changer for those who prefer something a bit more tangible. Suitable for all types of sleepers, it provides a comforting weight to help ease stress and anxiety for better sleep.
Simple changes to your lifestyle can mean the difference between tossing and turning every night and sleeping like a baby.
It’s well known that caffeine is a stimulant and can disrupt sleep up to six hours after consumption. For this reason, start by reducing your caffeine intake, especially in the afternoon and evening, to avoid interfering with your sleep cycle and choose calming, non-caffeinated beverages like camomile tea instead.
A morning workout is another great way to promote better sleep, kick-start your day, and regulate your natural circadian rhythm.
A healthy diet full of fibre-rich foods like vegetables, fruits, fish and whole grains, including nuts, can also help. Studies suggest that diets high in saturated fats and sugars result in lighter and less restorative sleep than fibre-rich diets.
Using sleep mode on your phone
Activating sleep mode on your phone is a small but impactful step towards better sleep. Not only does it notify you when you should go to bed, but it also prevents your sleep from being disrupted, silencing your notifications until your morning alarm wakes you back up again.
Sleep mode will also dim your phone screen, reducing the blue light emission that can keep you awake. This simple feature can go a long way toward improving your sleep hygiene.
Creating a better sleeping environment
Don’t underestimate the importance of sleeping in a cool, dark, quiet room with a comfortable mattress. These conditions mimic the natural sleep setting that our bodies crave, encouraging deeper sleep and signalling that it’s time to rest.
Besides magnesium, your body needs a whole host of other vitamins and minerals to help carry out a range of normal functions and keep it healthy. Plus, a healthy body promotes good sleep.
Vitamin D, known for its role in bone health, also influences areas in the brain that regulate the sleep-wake cycle, with some studies suggesting that it can help you sleep better. B Vitamins, like B6 and B12, can affect sleep hormones, with B6 helping with insomnia and B12 being essential in creating melatonin.
As an antioxidant, vitamin C helps counteract oxidative stress, which can be exacerbated by poor sleep. By controlling oxidative stress levels, vitamin C can promote healthier sleep patterns.Check out Novomins full range of gummy supplements to give your body what it needs for optimal health and sleep.
What does the research say about feeling tired but wired?
When looking deeper into the phenomenon of the tired but wired feeling, the research tends to highlight the link between this condition and adrenal fatigue, insomnia, stress, anxiety and more. With more and more people feeling burnt out, studies show how prolonged exposure to stress can significantly disrupt our sleep patterns and overall well-being.
A key factor is the activation of the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis, which regulates our cortisol levels and is responsible for our body’s response to stress. When this delicate system is thrown off balance and becomes overactive, it can lead to that all too familiar feeling of being exhausted but unable to sleep.
One of the major triggers for this imbalance is emotional stress, which can provoke a strong response from the HPA axis, resulting in a spike in cortisol levels. Chronic sleep disorders, unhealthy food choices and lifestyle factors contribute to the problematic pairing of exhaustion and a revved-up nervous system. Additionally, anxiety, increased screen time and an inappropriate sleeping environment further exacerbate this dysfunction.
So how do we treat it? Experts highlight the importance of holistic approaches, such as relaxation techniques, lifestyle changes and proper nutrition for better sleep hygiene and management. Practices like morning exercise help regulate the circadian rhythm, while deep breathing and meditation reduce stress levels.
Limiting caffeine intake can also lower cortisol levels and bring your sympathetic nervous system back into balance, while supplements, including magnesium, support the body’s overall health, contributing to healthier sleep patterns.
Transform your sleep and escape the cycle with Novomins
Feeling wired and not tired is frustrating. Tackling feeling tired and wired at the same time is all about finding the right mix of solutions that work for you. Whether it’s the scientifically-backed benefits of magnesium citrate in our Novomins Night Time or Magnesium Gummies, the calming power of relaxation techniques or innovative sleep gadgets, the good news is that your path to restful sleep is within reach.
So why choose Novomins? Our Night Time Gummies Sleep Support Aid is formulated with a blend of natural ingredients, including:
- Magnesium, which reduces fatigue and supports the nervous system
- Lemon balm extract, which helps to regulate the sleep-wake cycle
- Green tea, which promotes stress reduction and relaxation
Taken 30 minutes before bed, this convenient addition to your bedtime routine is delicious and non-addictive.
At Novomins, we understand the importance of sleep. Our sleep and relaxation range is crafted to help you break the tired but wired cycle and find the tranquility and rest you deserve. Our products are backed by science, formulated by experts, and recognised for their effectiveness.
So why wait for a good night’s sleep? Explore our range and finally experience the sleep you’ve been dreaming of.
How to Sleep When Wired?
You can adapt different techniques when you can’t get to sleep. Start by creating a calming bedtime routine that includes relaxation techniques like deep breathing or meditation, avoiding caffeine and screens before bed and making your bedroom a calm, dark, and sleep-friendly zone.
Supplements like Novomins Night Time Gummies can also help regulate the nervous system, reduce fatigue and tiredness and allow you to prepare for a restful night.
Can You Be Wired and Tired at the Same Time?
Being tired but wired is a state that occurs when you're physically exhausted but your mind is overactive and can't switch off.
This is usually a result of stress, anxiety or poor sleep habits, which then activates the sympathetic nervous system and throws it off balance due to an increase in cortisol levels (the stress hormone). As a result, the mind is in a heightened state of alert despite the body feeling physically tired.