Too tired to sleep? People who are overtired often find it difficult to rest. Two scientists explain what can help you wind down in the evening.
We know it from babies and small children: at some point they are too tired to sleep, simply “over it”. And adults know it too: They feel drained and long for sleep – but as soon as your head lies on the pillow, you can’t get any rest. One possible cause: overtiredness. A real vicious circle. Experts explain the phenomenon and give three practical tips for better sleep.
Why does being overtired prevent you from falling asleep?
Overtiredness is a condition in which the brain is overstimulated and in a mode of so-called hyperarousal. “In this state, the level of activity in the brain is so high that important processes such as the build-up of sleep pressure are hindered,” explains Professor Matt Jones, a neuroscientist at the University of Bristol, in the BBC Science Focus magazine.
Normally, throughout the day, the concentration of messenger substances such as adenosine increases, which increases sleep pressure and prepares the body to fall asleep. But when you are overtired, this mechanism fails. Thoughts race and the brain remains in awake mode.
A disrupted sleep routine can further aggravate the condition. Studies show that people with sleep problems tend to dwell on negative thoughts for longer. “If you don’t get rest, you carry this burden into the next night and end up in a spiral of rumination and insomnia,” says Jones.
Three psychological tips against overtiredness
Dr. Alex Scott, a psychologist at Keele University, suggests three concrete measures to manage overtiredness:
1. Take out the pressure
Fall asleep now! That’s not possible; trying to consciously force yourself to fall asleep often leads to the opposite. “Sleep is an automatic process – the more we try to force it, the less it works,” explains Scott. Instead, it can help to focus on other things that have a calming effect, such as reading or relaxation exercises.
2. Write down worries
Wait, write down negative thoughts too? This may sound strange, but it can help organize your thoughts and clear your head, says Scott. Before going to bed, fears and problems should be written down with the aim of addressing them the next day. “This process forces us to process our emotions instead of letting them circulate uncontrollably.” If the thoughts return in the middle of the night: get up, change rooms and write again.
3. Conscious evening routine
Yes, actually: to relax we need: time. To prevent hyperarousal, a conscious evening routine is crucial. Scott recommends setting aside specific time to unwind an hour before bed. You can set a timer or alarm clock for this purpose. Whether reading, writing a diary or practicing mindfulness exercises – the main thing is that the mind has time to process the day.
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