You’ve been up since 6 a.m., pushed through work, maybe wrangled the kids, powered through dinner. Now it’s finally time to sleep. But instead of drifting off, you’re wide awake, mind buzzing with thoughts. You feel tired down to your bones, yet somehow, you’re still alert. Staring at the ceiling, again.
This cruel joke your body seems to be playing is often called being “tired but wired.” And you’re not alone. For some, it’s an occasional annoyance. For others, it’s a nightly cycle that drains energy, ramps up stress, and makes life harder day after day.
So why does this happen? And what can you do about it? Let’s break it down and show you how to start unwinding that restless state.
Why you're wired at night
When sleep won’t come, it’s often because your body and mind are working against you.
Biologically, your nervous system might still be stuck in “fight-or-flight” mode. Stress hormones like cortisol and adrenaline stay high, keeping your heart rate, metabolism, and brain alert. This state, called hyperarousal, is common in people with insomnia.
At the same time, your thoughts might refuse to slow down. Racing worries, endless to-do lists, or anxious loops fuel the same stress response. Experts call this cognitive hyperarousal, when your mind is as overstimulated as your body.
Maybe it’s today’s unfinished tasks replaying in your mind, anxiety bubbling beneath the surface, or just plain restlessness. It doesn’t matter because the outcome is always the same. You stay wired long after your body should be winding down.
This struggle is more common than people realize. In fact, “tired but can’t sleep” is among the top sleep-related Google searches.
Habits quietly stealing your sleep
Even when you feel exhausted, some habits can quietly sabotage your sleep without you noticing. These behaviors are easy to fall into, especially after long, demanding days:
• Screens: Scrolling TikTok or binge-watching shows at 11 p.m. might feel like a harmless way to unwind, but the blue light tells your brain it’s morning, not bedtime, suppressing melatonin and keeping you alert.
• Caffeine: That 3 p.m. coffee might still be nudging your nervous system at midnight, tricking your body into staying wired when it should be winding down.
• Revenge bedtime procrastination: It might feel like the only time you get to yourself, but those stolen hours add up to restless nights and groggy mornings.
These habits keep your system in an overstimulated state, blocking the transition into sleep even when you’re deeply tired.
How to break the cycle (and when to get help)
So how do you reset your system? The most effective approach is Cognitive Behavioural Therapy for Insomnia (CBT-I), a proven, non-medication strategy for rebuilding healthy sleep patterns.
CBT-I isn’t just another set of sleep hygiene tips. It’s a proven, structured method that retrains your body and mind to unwind naturally – even when your internal engine feels stuck in overdrive. According to the Sleep Foundation, it’s more effective than sleep aids over the long term because it addresses the root causes rather than just masking symptoms. And it works: around 80% of people who complete CBT-I report better sleep after treatment.
Here are a few simple techniques that can help:
• Stimulus control: Only get into bed when sleepy. If you’re lying awake, get up and do something quiet until drowsiness returns. This helps retrain your brain to associate the bed with sleep, not frustration.
• Relaxation routines: Practices like deep breathing, progressive muscle relaxation, or mindfulness before bed can help shift your system out of alert mode and into a more restful state.
• Reframe your thinking: Many people get caught in patterns of sleep anxiety. Worrying about not sleeping only makes it harder to drift off. CBT-I teaches ways to shift those thoughts, replacing “I’ll never fall asleep” with “Even if I’m awake, I’m still resting.”
At Careica Health, we specialize in helping people uncover the root causes of their sleep struggles. Our CBT-I-based Insomnia Therapy Program is designed to work without medication and is tailored to each person’s unique needs. And it works, with over 90 percent of our clients report improved sleep after completing the program.
If you’re not sure what’s keeping you up, just click the button below, sign up for Insomnia Therapy or book a free discovery call to get started on a path to a better and more consistent night’s sleep.
Have questions? You can call us at 1-888-297-7889 – we’re here to help.
Because sleep shouldn’t feel like a fight.