Tired but Wired: What Your Sleep Struggles Are Trying to Tell You

If you’ve ever collapsed into bed feeling exhausted, only to find your mind racing, or if you wake up at 3 a.m. for no reason and can’t fall back asleep, you’re not alone. Sleep struggles are incredibly common, especially for women in midlife. But they’re not just frustrating… they’re actually incredibly informative.

In functional medicine, we look at sleep as a window into the health of your entire system; your hormones, nervous system, blood sugar, and even digestion. The way you sleep can reveal imbalances you may not notice during your waking hours.

If you’re “tired but wired,” your body is trying to get your attention. It’s sending signals that something deeper needs care.

Why You’re Tired but Can’t Sleep: The Deeper Causes

Chronic sleep issues aren’t just about staying up too late or scrolling on your phone. They often point to systemic imbalances that need to be addressed. Here are some of the most common root causes behind the “tired but wired” feeling:

1. Cortisol Imbalance
Cortisol, your main stress hormone, should follow a predictable daily rhythm: high in the morning, low at night. But stress, inflammation, poor diet, or blood sugar swings can flip that pattern. This can leave you exhausted during the day yet unable to quiet your mind at night.

“Chronic stress alters cortisol rhythm and contributes to sleep fragmentation, early waking, and anxiety.” – The Journal of Clinical Sleep Medicine

If your evenings feel like a whirlwind of thoughts and your mornings start with brain fog, cortisol may be out of sync.

2. Blood Sugar Swings
Waking up between 2-4 a.m. is often a sign of a blood sugar dip. When glucose drops too low, your body releases cortisol and adrenaline to bring it back up, suddenly you’re awake, alert, and restless. This pattern can repeat nightly, leaving you trapped in a cycle of fatigue and poor sleep.

3. Low Progesterone
Progesterone is often called the “calming hormone” because it helps promote deep, restorative sleep. During perimenopause and menopause, declining progesterone levels can contribute to insomnia, night waking, and a sense of restlessness that doesn’t improve with conventional sleep aids.

4. Nervous System Overload
Your nervous system may be stuck in fight-or-flight mode, triggered by chronic stress, past trauma, or overstimulation from screens and constant “doing.” If your body doesn’t feel safe, it won’t allow deep rest. Even small daily stresses, like traffic, emails, or financial worries, can add up and prevent true relaxation.

Signs Your Sleep Troubles Are Rooted in Deeper Imbalance

If any of these resonate, your sleep struggles may go beyond “bad habits” or a hectic schedule:

• You feel exhausted but can’t fall asleep
• You wake up consistently between 2–4 a.m.
• Your sleep feels “light,” and you wake easily
• You rely on caffeine just to function in the morning
• You feel anxious, emotional, or wired at night
• You wake up stiff, foggy, or still tired

These signs often indicate that your body needs a more holistic approach to sleep, not just a new pillow or a sleep app.

How to Support Better Sleep by Treating the Root

At Wholesome Health, we focus on uncovering and addressing the root causes behind your sleep struggles. Here are the foundational steps we recommend:

1. Regulate Blood Sugar
Start your day with protein and fiber to stabilize energy. Avoid caffeine on an empty stomach, and limit sugary snacks or refined carbs after dinner. This reduces nighttime blood sugar dips that trigger cortisol spikes.

2. Support Cortisol Balance
Morning sunlight is a simple but powerful way to reset your circadian rhythm. Pair that with a consistent evening routine that’s screen-free, calm, and predictable, helping your body know it’s safe to rest.

3. Rebuild Nutrient Stores
Chronic stress depletes minerals like magnesium, B6, and zinc, which are essential for sleep and hormone production. Supporting your body with nutrient-rich foods, or targeted supplementation when needed, can make a profound difference in sleep quality.

4. Reset Your Nervous System
Evening practices like breathwork, gentle stretching, grounding, or restorative movement activate the parasympathetic nervous system (rest + digest). When your nervous system feels safe, your body naturally drifts into deep, restorative sleep.

5. Balance Hormones Naturally
For midlife women, addressing declining progesterone, estrogen imbalances, or thyroid function can be critical. This may involve bioidentical hormone support, adaptogenic herbs, or lifestyle interventions personalized to your needs.

Ready to Sleep Deeply Again?

If you’re tired of being tired, waking up feeling drained, and cycling through restless nights, your body might need more than better sleep hygiene. True, restorative sleep requires addressing the underlying imbalances that keep your system “wired” at night.

At Wholesome Health, we help women uncover the root causes of sleep disruption; from cortisol dysregulation and hormone depletion to gut-related triggers and guide them back to deep, restorative rest.

Explore our services page to see how we support chronic fatigue, stress, and sleep challenges. Restore your energy, balance, and truly restful nights so you can wake up ready to thrive.

References

1. Patel, B., et al. (2025). Screen time, power naps, stress reduce sleep quality: Study. Times of India. The Times of India+2The Times of India+2
2. Patel, B., et al. (2025). 5 hormone-smart habits every woman in her 40s should know. Times of India. The Times of India
3. University of British Columbia. (2023). Progesterone decreases night sweats & improves sleep in perimenopausal women. EurekAlert!
4. Patel, B., et al. (2025). 7 sleep disruptions that could mean your cortisol is spiking. Times of India. The Times of India+3Tom’s Guide+3The Times of India+3
5. Franklyn-Miller, A. (2025). Expert shares the surprising role cortisol plays in our sleep. Tom’s Guide. Tom’s Guide+1
6. Patel, B., et al. (2025). Want stable blood sugar? Go to bed earlier and sleep longer, study reveals. News-Medical.net. News-Medical
7. Patel, B., et al. (2025). The influence of sleep on autonomic nervous system regulation in healthy individuals. ScienceDirect. ScienceDirect
8. Patel, B., et al. (2025). Autonomic dysfunction in sleep disorders: From neurobiological mechanisms to clinical implications. PubMed Central.