Why You Feel Tired All Day But Can’t Sleep at Night (And How to Fix It)

You’re Not Broken — You’re Burned Out

This tired-but-wired state is your nervous system stuck in overdrive.

Your body runs on rhythms — called circadian rhythms — that manage your sleep, energy, digestion, and even hormones.
But when stress, poor eating, irregular routines, or emotional overload become constant, these rhythms get confused.
The result?

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  You feel tired in the day (because your energy system is slow)

• You feel alert at night (because your body’s still running on emergency mode)

Let’s Break It Down: Why You’re Tired All Day

1. Low Iron or Vitamin D = Low Energy Supply

You might be tired because your body literally doesn’t have the nutrients to stay awake.
Signs include:

• Heavy limbs

• Dizziness

• Feeling cold

• Low focus or fogginess

Fix it with:

• Jaggery + roasted chana

• Leafy greens, dates, soaked raisins

• Morning sun for 20 minutes

• Curd, eggs, or mushrooms (for B12 and D)

2. Blood Sugar Rollercoaster

If your meals are unbalanced (like skipping breakfast or just having chai + biscuit), your blood sugar spikes and crashes — making you sleepy, shaky, and cranky.

Later in the day, you may crave:

• Sugar

• Tea or coffee

• Fried snacks

And at night, all that stimulation + uneven energy keeps your brain buzzing.

Fix it with:

• Balanced meals with dal, roti, sabzi, ghee

• Chana or fruit as snacks

• Protein + carbs together (like curd rice, poha with peanuts, etc.)

3. Mental Overload (Too Many Tabs Open)

Even if you’re physically still, your brain may be running 10 background processes.

Worries about your future. Family tension. Unfinished work.
Social media. News. Comparison. Noise.

All this creates invisible exhaustion in the day, and overstimulation at night.
That’s why you feel like collapsing by 6 pm — but by 11 pm, your brain wants to “start thinking.”

Why You Can’t Sleep at Night (Even When You Want To)

1. Your Body Doesn’t Feel Safe Yet

Sleep isn’t just physical — it’s emotional.
If your body doesn’t feel “done” with the day, it won’t let you rest.

Things that quietly tell your body “stay alert”:

• Bright lights or screens at night

• Phone scrolling in bed

• Skipping dinner or eating too late

• Arguing or overthinking before bed

Your nervous system needs wind-down time, not just a sleep command.

2. Your Sleep Hormones Are Out of Sync

Melatonin (your sleep hormone) is released when:

• It’s dark

• You’re calm

• Your blood sugar is stable

• Your body feels safe

If you’re having caffeine late in the day, skipping meals, or staring at screens, melatonin gets confused.
And no melatonin = no sleepy signals.

So, What Can You Do? (Small Fixes That Actually Help)

Morning Routine for Energy

1. Go outside within 30–60 minutes of waking up.

   • Sunlight resets your body clock.

   • 10 minutes on your terrace, balcony, or walk is enough.

2. Eat something warm + real.

   • Avoid skipping breakfast.

   • Even a small portion — poha, toast + ghee, banana + peanut butter — signals “energy is here.”

3. No tea/coffee before food.

   • Caffeine on an empty stomach worsens fatigue later.

Evening Routine for Better Sleep

1. No bright screens 1 hour before bed

   • Try dim lights, reading, soft music, or just lying in bed.

2. Eat a light, early dinner

   • Khichdi, soup, roti + sabzi — keep it warm, simple, comforting.

3. Warm drink instead of scrolling

   • Haldi milk, chamomile tea, or even warm water with ajwain can signal calm.

4. Gentle journaling or brain dump

   • Write down your thoughts so they don’t spin at night.

What Not to Do

• Don’t force sleep. It makes it worse.

• Don’t overeat junk late at night — it numbs, but doesn’t calm.

• Don’t shame yourself — that increases mental alertness.