Picture this: it’s 8 PM, and you’re ready to crash after a long day. Your eyes feel heavy, your body is dragging, and you’re fantasizing about sleep. But the second your head hits the pillow, it’s like someone flips a switch. Suddenly, you feel alert, your mind races, and it’s impossible to settle down. Hours pass before you finally drift off—only to wake up groggy, irritable, and unmotivated the next morning. Sound familiar?
This frustrating cycle of feeling drained during the day and wired at night is incredibly common, but it’s not how your body is meant to function. Let’s break down why this happens and what you can do to reclaim your energy and restore a healthy rhythm.
What Causes the Wired-and-Tired Cycle?
Your body runs on a natural clock called the circadian rhythm. It’s designed to keep you energized during the day and sleepy at night. But when this rhythm gets disrupted, it can feel like your body’s “energy schedule” is flipped. You’re tired when you should feel awake and wired when you’re supposed to sleep.
5 Common Reasons for Feeling Wired and Tired
Cortisol Imbalances: Cortisol, your stress hormone, peaks in the morning to get you going and tapers off at night to allow for rest. Chronic stress can reverse this pattern, leaving you sluggish during the day and wired at night.
Poor Sleep Hygiene: Late-night screen time, irregular bedtimes, or caffeine too late in the day can confuse your brain about when it’s time to wind down.
Blood Sugar Rollercoasters: Skipping meals or eating too much sugar can cause blood sugar spikes and crashes, which affect your energy and sleep patterns.
Nutrient Deficiencies: Stress burns through critical nutrients like magnesium and B vitamins, which help regulate energy and sleep.
Overstimulation in the Evening: Too much stimulation—whether from screens, intense conversations, or a late workout—can keep your nervous system in overdrive.
Simple Nutritional Fixes for Better Energy and Sleep
Eat a Protein-Packed Breakfast: Starting your day with protein (think eggs, a smoothie, or Greek yogurt) stabilizes blood sugar and sets your energy up for success.
Balance Your Meals: Include protein, healthy fats, and complex carbs (like sweet potatoes or quinoa) in every meal to keep your energy steady throughout the day.
Reduce Sugar and Caffeine in the Afternoon: Too much sugar or a late-afternoon coffee can leave you wired in the evening and disrupt your sleep.
Lifestyle Changes to Break the Cycle
Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to reset your circadian rhythm.
Limit Screen Time Before Bed: Turn off screens at least an hour before bedtime and opt for relaxing activities like reading or journaling.
Get Morning Sunlight: Exposing your eyes to natural light within an hour of waking helps regulate your internal clock and improve your sleep-wake cycle.
Want more suggestions? Visit the previous Blog Wired and Tired Recovery Guide
Take the Iden-T Stress Questionnaire
Identifying your unique stress type can be a game changer in breaking the wired-and-tired cycle. The Iden-T Stress Questionnaire helps determine whether you’re dealing with overstimulated cortisol or an inadequate stress response. Once completed, you can send it to me for a personalized review and simple suggestions tailored to your needs.
Stay tuned for the link to the questionnaire, and when you’re ready, email your completed form to me at Mark@markkibyuk.com.
Let’s tackle your stress head-on!
3 Supplements to Support Rest and Recovery
Magnesium Glycinate: This calming mineral helps relax your muscles and mind, making it easier to fall asleep.
Ashwagandha: An adaptogen that helps lower cortisol levels and promote a sense of calm in the evening.
B Vitamins: Support energy production during the day and prevent the fatigue that leads to poor energy patterns.
Need Extra Support?
If you’re stuck in the wired-and-tired cycle, my Energy Renewal Program is here to help. It’s designed to balance your hormones, restore your energy, and get you back on track with simple, actionable steps.
Link Coming Soon!!
Take the Challenge!
Here’s your challenge: pick one strategy from each category—nutritional, lifestyle, and supplement—and commit to it for one week. Notice how your energy shifts and how much better you feel. You deserve to wake up refreshed and fall asleep with ease. Let’s break the cycle together!