Why You’re Not Sleeping

Feeling exhausted all day but suddenly alert when it’s time for bed? That paradox is real—and it’s often tied to a dysregulated nervous system.

Stress, screen time, poor lighting, and caffeine too late in the day can all signal your brain to stay alert when it should be winding down. This keeps cortisol (your stress hormone) hanging around when melatonin (your sleepy hormone) should be taking the lead.

What Might Help:

• Swap bright lights for warmer bulbs in the evening.
• Avoid doomscrolling and opt for low-stimulation activities before bed.
• Give your body a wind-down routine it can count on.

It’s a mouthful, but the concept is simple: people delay bedtime as a way to reclaim personal time—especially if their days feel hectic or overstimulated. The result? You stay up too late, knowing full well you’ll pay for it in the morning.

This behavior is increasingly common in younger adults, remote workers, and parents.

Try This:

Create intentional “you time” earlier in the evening, so you’re less tempted to push your bedtime out. Even 30 minutes of low-pressure relaxation (think: no emails, no to-do lists) can go a long way.

For some, sleep troubles aren’t just about bad habits—they’re biological. Insomnia can turn into a feedback loop where the stress of not sleeping causes… more sleeplessness. It’s a phenomenon called hyperarousal.

And no, it doesn’t just mean you’re anxious. It can show up as a racing heart, shallow breathing, or even alertness at odd hours.

What You Can Do:

• Mind-body interventions like progressive muscle relaxation or breathwork have been shown to reduce nighttime hyperarousal.
• Keep a notepad near the bed to “offload” thoughts before sleeping.

Sometimes, sleep issues aren’t about mindset or screens—they’re medical. Conditions like sleep apnea, restless leg syndrome, or even perimenopausal changes can sabotage rest in ways that aren’t always obvious.

If you snore, wake up gasping, or feel unrefreshed despite 8+ hours in bed, it might be time to speak with a sleep specialist.

Not all sleep is restorative. Fragmented or shallow sleep can leave you groggy, foggy, and reaching for caffeine before you’ve even brushed your teeth.

Tracking how you feel in the morning—not just how long you were in bed—can be more telling than your sleep duration alone.

If you're consistently waking up feeling less than great, it’s not something to brush off. Whether it’s stress, screens, hormones, or habits, addressing the root cause of your sleep struggle can transform your energy, mood, and even your long-term health.

The good news? Small shifts—when done consistently—can lead to better nights and brighter days. Sleep isn't just about logging hours; it’s about upgrading how you rest.