Poor sleep despite fatigue: What's behind it?

Many people know this frustrating scenario: Even though you are tired and exhausted, you cannot achieve restful sleep. But what causes this contradictory situation, and most importantly, what can you do about it?

Why are you tired but still can't sleep?

This problem often arises from a combination of various factors. A common issue is stress, which causes your body to be tired while your mind remains awake. When you are stressed, your body produces more stress hormones like cortisol, which keep your mind active and awake. Studies show that people with high stress reactivity have an increased risk of insomnia.

Ruminating, worrying, and anxiety can also keep your mind running at full speed, making it difficult to fall asleep. Additionally, screen time before bed can negatively affect your sleep. Research shows that using electronic devices before bedtime is associated with later sleep onset and shorter sleep duration.

Furthermore, the following factors play an important role:

• Poor sleep hygiene: This includes irregular sleep times, screen time before bed, and caffeine consumption in the afternoon or evening.
• Unfavorable sleep environment: A bright, noisy, or too warm bedroom can significantly disrupt your sleep.
• Medical and psychological causes: Conditions such as thyroid disorders, depression, anxiety disorders, or chronic pain can be the cause of sleep disturbances.

Effects of poor sleep on your daily life

Chronic sleep problems not only affect your well-being but can also impair your overall quality of life. Typical consequences include:

• Increased irritability and mood swings
• Difficulty concentrating and memory problems
• Reduced performance at work and in daily life
• Increased risk of health problems such as high blood pressure, diabetes, or a weakened immune system

How to effectively improve your sleep

To improve your sleep in the long term, experts recommend several proven strategies supported by studies:

• Create an optimal sleep environment: Ensure darkness, quiet, and a comfortable room temperature of about 18°C. Use blackout curtains, earplugs, or white noise devices to minimize disruptive noises and light sources.
• Reduce stress specifically: Regularly practice relaxation techniques such as meditation, breathing exercises, or progressive muscle relaxation. These techniques help lower stress hormones and prepare your mind for rest and sleep.
• Regular sleep rhythm: Try to go to bed and wake up at the same time every day, and avoid disrupting your sleep rhythm on weekends. This supports your natural circadian rhythm.
• Reduce screen time before bed: Avoid using electronic devices at least half an hour before bed to avoid disrupting the production of the sleep hormone melatonin.
• Pay attention to your diet: Studies show that a diet rich in proteins and fiber and low in fat and sodium can improve sleep quality.

Additionally, cognitive behavioral therapy for insomnia (CBT-I) has proven to be a particularly effective method for reducing sleep problems and improving sleep quality in the long term.

The solution with sleep²

The sleep² app helps you specifically identify the causes of your sleep problems and implement sustainable solutions. Our scientifically based coaching programs are based on proven sleep optimization methods to help you achieve better sleep in the long run.

What does sleep² offer you?

• Individual sleep analysis: Identify your sleep patterns and find out what causes your sleep problems.
• Targeted exercises and techniques: Learn effective strategies to reduce stress and fall asleep faster.
• Sleep tracking and success monitoring: Track your progress and specifically optimize your sleep behavior.