You’ve probably experienced this feeling before: after a long and exhausting day, all you want to do is curl up and sleep. But instead of allowing you to rest, your brain decides it’s time for some mischief, leaving you wide awake with thoughts racing through your mind.
So why does this happen? Why does our brain keep us awake when we’re most in need of sleep? The answer may lie in the fact that we’re just too tired to sleep.
If you’ve heard of this concept before, it’s often associated with babies who become “over-fatigued” when kept awake for too long, leading to stress and sleep disturbances.
However, the same phenomenon can occur in adults when unchecked emotions interfere with the body’s ability to shut down for sleep. And the longer you stay tired, the harder it becomes to fall asleep.
Fortunately, there are ways to break this cycle. In the following sections, we’ll not only explore what excessive fatigue is, but also share three simple, scientifically-backed steps to help you overcome excessive fatigue for good.
Excessive fatigue ruins your sleep
Being excessively tired is a paradoxical situation. When you’re physically and mentally drained, your brain is actually in a state of hyperarousal, making it difficult to relax and fall asleep.
This hyperarousal state hinders the body’s natural sleep mechanisms, particularly the buildup of sleep pressure.
Sleep pressure refers to the increase in neurochemicals and hormones that signal your body’s need for sleep as you stay awake throughout the day.
According to Professor Matt Jones from the University of Bristol, “As sleep pressure builds up, the brain may also become more excitable, with neurons in the cerebral cortex firing at an increased rate.”
By maintaining hyper-vigilance and allowing intrusive thoughts to dominate your mind, you disrupt the brain’s ability to reset the sleep pressure system, making it harder to fall asleep.
Furthermore, chronic fatigue and sleep deprivation can exacerbate this cycle by feeding troubling thoughts that persist into the following night.
In a recent study, individuals with insomnia were found to ruminate more about past embarrassing events than healthy sleepers, leading to longer sleep onset times.
Additionally, insomniacs may become hypersensitive to bodily sensations like their own heartbeat, further inhibiting their ability to fall asleep.
Dr. Jones explains, “Insomnia creates a heightened awareness of irrelevant information, placing undue strain on the brain and hindering the natural process of sleep onset.”
How to avoid being too tired
If you find yourself feeling overly tired and mentally restless when trying to sleep, it indicates that key brain areas are still in a state of hyperarousal, preventing you from processing the events of the day.
According to Dr. Alex Scott of Keele University, modern society’s difficulty in regulating emotions and processing experiences often leaves individuals unable to positively address their emotions, leading to rumination and anxiety at bedtime.
To combat excessive fatigue and improve sleep quality, Scott recommends three simple strategies:
1. Stop counting sheep
Contrary to popular belief, focusing on falling asleep can actually make it more difficult to do so. Rather than forcing yourself to sleep, Dr. Scott suggests acknowledging that sleep is an automatic process that can’t be rushed. Instead of counting sheep, focus on processing your emotions through activities like journaling.
2. Keep a worry diary
Keeping a worry journal before bed can help you identify and address troubling thoughts that may be contributing to your inability to sleep. By writing down your worries and potential solutions, you can externalize and process these concerns, allowing your mind to relax and prepare for sleep.
3. Set a Bedtime Timer
To create a buffer between daily activities and bedtime, set a bedtime alarm to allow time for relaxation and decompression. Engaging in calming activities like reading or meditation before bed can help ease mental fatigue and promote restful sleep.
About our experts
Professor Matt Jones: A neuroscientist at the University of Bristol specializing in sleep science, memory, and decision-making.
Dr. Alex Scott: A psychology lecturer at Keele University whose research focuses on the role of sleep in mental health.
Source: www.sciencefocus.com
