Tired—But Can't Fall Asleep? Tips to Improve Your Sleep and Rest

Tired—But Can't Fall Asleep? Tips to Improve Your Sleep and Rest

Are you one of those people who feel exhausted but struggle to fall asleep? Or perhaps you have an abundance of energy that keeps you awake at night? Achieving quality sleep is essential for our overall well-being, allowing our bodies to rest and rejuvenate. In this article, we will explore three key strategies that can help improve both your sleep and rest, enabling you to wake up feeling refreshed and energized.

Boost Your Energy Levels

To understand how to enhance your sleep, it's important to address the issue of energy. The mitochondria, often referred to as the energy factories of our bodies, play a crucial role in facilitating restful sleep. The organs with the highest concentration of mitochondria are the heart and the brain, which require ample oxygen to function optimally.

Exercise for Increased Oxygen Flow

Regular exercise not only promotes overall well-being but also increases oxygen intake, benefiting your mitochondria and sleep quality. Engage in a combination of high-intensity workouts and weight training, as well as low-intensity activities like long walks or hikes. This variety of exercise can effectively boost oxygen flow to your brain and contribute to better sleep.

Address Vitamin B1 Deficiency

Vitamin B1, also known as thiamine, is essential for proper brain function and oxygenation. A deficiency in thiamine can lead to a condition called pseudohypoxia, characterized by a lack of oxygen in the brain. This deficiency can disrupt your breathing and trigger stress, making it challenging to fall asleep. Incorporating B1-rich foods or supplements into your evening routine can help support your mitochondria and improve oxygen levels for a more restful sleep.

Optimize Oxygen Intake

Simple steps like opening your windows at night can significantly increase the oxygen levels in your bedroom. Fresh air from outside provides a much-needed supply of oxygen, as opposed to recirculating stale air within your room. Additionally, having plants in your bedroom can contribute to higher oxygen levels, as they release oxygen and absorb carbon dioxide. Consider incorporating coenzyme Q10 and methylene blue supplements into your routine, as they have been found to enhance oxygenation in the brain and other body parts.

Regulate Your Circadian Rhythm

Our body's internal clock, known as the Supra Chiasmatic Nucleus (SCN), dictates our sleep-wake cycles. By understanding how to optimize our circadian rhythm, we can improve our ability to fall asleep and wake up at the desired times.

Embrace Natural Light Cycles

Light plays a crucial role in regulating our circadian rhythm. Exposure to natural light during the day and darkness at night helps align our body's internal clock with the natural world. To promote healthy sleep, begin dimming the lights in your home as the sun sets, allowing your body to adjust to decreasing light levels. Consider replacing some of your light bulbs with incandescent ones, as they emit more infrared light, which can aid in sleep regulation. Additionally, minimize exposure to blue light from electronic devices before bedtime, as it can interfere with melatonin production, a hormone that promotes sleep. If you must use screens, consider wearing blue light-blocking glasses.

Timing Your Meals

The timing of your meals can also impact your sleep quality. Ideally, aim to consume your last meal of the day around three o'clock in the afternoon. This allows your body sufficient time to digest before bedtime, aligning with your circadian rhythm. While this may not be feasible for everyone, try to avoid eating at least five hours before you plan to sleep. Experiment with different meal timings to find what works best for you in terms of sleep quality and overall well-being.

Traveling and Jet Lag

Traveling can disrupt our circadian rhythm, even when staying within the same time zone. To counter the effects of jet lag, increase your intake of vitamin D3. This essential nutrient helps reset your body's internal clock more efficiently, facilitating a quicker adjustment to new time zones. Consider taking higher doses of vitamin D3 when traveling to different countries or time zones, as it can aid in the adjustment process.

Ideal Bedtime

Finding the optimal bedtime is key to ensuring a restful night's sleep. On average, aiming to go to bed around 10 o'clock can be beneficial for most individuals. However, everyone's sleep needs vary, so it's essential to listen to your body and experiment with different bedtimes. Avoid going to bed before midnight, as it may cause you to miss your body's natural sleep wave, resulting in difficulties falling asleep. Find a bedtime that aligns with your body's natural rhythm and allows for a sufficient sleep duration of seven to eight hours.

Managing Sleep Interruptions

If you find yourself waking up in the middle of the night, it could indicate underlying issues such as stress or adrenal dysfunction. Supporting your adrenal glands with adaptogenic herbs and adrenal supplements can help address these issues. Frequent urination during the night may signal a need for better hydration or even a medical condition. If muscle cramps disturb your sleep, consider increasing your intake of magnesium, potassium, or calcium-rich foods or supplements.


Quality sleep is essential for our overall health and well-being. By implementing strategies to boost energy levels and regulate your circadian rhythm, you can improve your ability to fall asleep and experience deep, restorative rest. Remember to prioritize regular exercise, address vitamin B1 deficiency, optimize oxygen intake, embrace natural light cycles, time your meals appropriately, and make adjustments when traveling. Finding your ideal bedtime and managing sleep interruptions can also contribute to a more restful and rejuvenating night's sleep. Experiment with these tips and discover what works best for you in achieving the sleep you deserve.

Additional Information: It is worth noting that maintaining a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques can further enhance your sleep quality. Additionally, reducing caffeine and alcohol intake, as well as managing stress levels, can positively impact your ability to fall asleep and stay asleep throughout the night.


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