Why can’t I sleep even though I’m tired?

Do you know that?

You are exhausted, lie down in bed – and suddenly you are wide awake. Your thoughts are racing, you toss and turn, stare at the clock, get nervous. Although you’ve been eagerly awaiting the moment to finally sleep all day, your body seems to be resisting it.

Why does this happen? And above all: what can you do to sleep better?

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The most common causes of sleep problems

1. stress & brooding – when the mind can’t rest

Thoughts such as “I have to be fit tomorrow”, “Did I get everything done today?” or “What if I can’t sleep again?” trigger an inner state of alert. The brain remains active even though the body is exhausted.

Tip: Have an evening journal ready – write down what’s on your mind before going to bed. Supplement it with calming audio formats (e.g. 432 Hz music or sleep meditations).

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2. unfavorable biorhythm

Irregular bedtimes or frequently sleeping in at the weekend can throw your inner rhythm off balance – similar to a mini jetlag.

Tip: Try to go to bed and get up at the same time 7 days a week – even at the weekend.

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3. sensory overload from screens

The blue light from your smartphone, tablet or TV inhibits the production of the sleep hormone melatonin. At the same time, content from social media keeps you emotionally alert.

Tip: Put all devices away at least 60 minutes before going to sleep. Create an evening ritual instead: tea, quiet music, reading or meditation.

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4. the wrong sleeping environment

Noise, light, rooms that are too warm or an uncomfortable pillow can prevent your body from entering the deep sleep phase.

Tip: Ensure complete darkness, good ventilation (ideally 16-18 °C) and a comfortable, supportive bed.

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5. food, sport and caffeine at the wrong time

A heavy dinner, a workout late at night or an espresso at 5 pm – all of these can overtax or stimulate your body even though you want to sleep.

Tip: Avoid heavy meals and exercise from around 7 pm. Don’t drink coffee after 2pm – 3pm.

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What to do if you just can’t fall asleep?

When you toss and turn in bed for hours at night:

• Get up briefly and do something calming (soft music, stretching, reading)
• Avoid bright light
• Do not watch the clock! It creates unnecessary pressure.
• Only associate your bed with sleep & rest – no cell phone, no work.

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Immediate help: our free sleep checklist

Do you want to know whether your sleep problem is mild, moderate or serious? Our free checklist will help you find out in 60 seconds what is preventing you from falling asleep – and what you can do about it.

Included:

• 15 scientifically based questions for self-assessment
• Specific recommendations depending on the result
• Immediately usable & downloadable as PDF

Download now for free – Sleep problems checklist (PDF)

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Frequently asked questions (FAQ)

“I’m tired but can’t sleep – is that dangerous?”
Not in the short term, but chronic sleep deprivation increases the risk of burnout, high blood pressure and depression.

“What to do if you have trouble falling asleep without medication?”
Routines, 432 Hz music, progressive muscle relaxation, digital detox, sleep diary – often more effective than tablets.

“How long does it take to improve sleep?”
As a rule, targeted changes have an effect after just a few days – continuity is crucial.

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Conclusion: sleep problems are not destiny

The good news: you can do something. Most problems falling asleep have clear causes – and therefore clear solutions.

Get the checklist now, find your personal triggers – and start towards restful sleep today.

→ Download free checklist