You've tried everything and you're still tired. You don't need one more plan piled on top of what you already do. I'm a health coach: I help you understand what your body is actually asking for. No rigid protocols, no punishing plans. Just two or three small routines slipped into the life you already have. Tiny, steady and simple steps.
In this article, I’ll explain what the research shows is actually happening in your body, and what you can start doing about it.
What does “wired and tired” actually mean?
Research has found that your body runs on a daily rhythm, a roughly 24-hour cycle that tells you when to be alert and when to wind down. Studies show that two systems work in opposition to manage this: one that drives wakefulness, and one that promotes sleep.
Research has established that cortisol, your body’s main stress hormone, naturally rises in the morning to help you wake up, then gradually falls through the day. By evening, studies show, it should be at its lowest point, making space for sleep to take over.
But research consistently shows that when you’re under sustained pressure, mentally, physically, or emotionally, this pattern can break down. Studies have found that cortisol can remain elevated into the evening, keeping your body in a state of alertness even when you feel exhausted. Your brain is ready to sleep. Research shows your stress system hasn’t got the message yet.
Why does tiredness make it worse?
This feels counterintuitive, but research has an explanation. Studies have found that the more tired you become, the more your body actually ramps up certain stress hormones as a survival mechanism, an attempt to keep you going.
Research has shown that after a prolonged period without adequate sleep, your body treats the exhaustion itself as a threat and responds by producing more of the hormones that drive alertness. Studies describe this as a self-reinforcing cycle: the more tired you are, the harder it becomes to fall asleep, which makes you more tired, which keeps the cycle going.
Research from the University of Chicago found that sleep loss significantly raises the hormones that signal stress in the body, making it genuinely harder to settle, not a matter of willpower or mindset.
What role does light play?
Research has established that your brain uses light signals to know what time of day it is and when to release melatonin, the hormone that helps you fall and stay asleep.
Studies have found that exposure to bright screens, phones, tablets, computers, in the hour before bed can suppress melatonin production significantly. Research suggests that the specific wavelength of light from screens is particularly effective at interfering with this process, because it mimics the type of light your brain associates with daytime.
Scientists have also found that the timing of light exposure matters throughout the whole day, not just at night. Research shows that getting natural light in the morning helps anchor your daily rhythm, making it easier to wind down in the evening.
Why do women seem to feel this more?
Research has found that women are significantly more likely than men to report difficulty falling asleep and staying asleep. Studies suggest this is partly hormonal, research has found that the fluctuations in oestrogen and progesterone that women experience across their cycle, and particularly in their 30s and 40s, have a direct impact on sleep quality.
Research has shown that progesterone, a hormone that rises after ovulation and falls before a period, has a calming, sleep-supportive effect. Studies have found that when progesterone levels drop, women often notice a corresponding increase in wakefulness and night-time restlessness.
Scientists have also found that stress affects women’s sleep differently from men’s. Research suggests women are more likely to carry mental load into the night, and that this pattern is associated with more fragmented sleep.
What you can do today
Research consistently points to a few approaches that are well supported by evidence.
Studies have found that keeping a consistent wake time, even on weekends, is one of the most effective ways to anchor your body’s daily rhythm. Research shows this single change can have a significant impact on how long it takes to fall asleep.
Research also consistently shows that a wind-down period before bed, dim lights, no screens, something calm, helps signal to your body that sleep is coming. Studies suggest even 20–30 minutes makes a measurable difference.
Research shows that even small steps count. Studies show that gradual, consistent changes to your evening routine produce better results than trying to overhaul everything at once.
Explore the sleep and stress support page to understand the full picture, or if you’d like to work through this with support, find out how I work with women in Dubai and across the GCC .
One thing you can do today:
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This article is for educational purposes only and does not constitute medical advice. If you have concerns about your health, please speak with your GP or a qualified medical professional.
