Tired but Wired at Bedtime? Sleep Experts Explain Hyperarousal

It’s a frustrating feeling: You’re exhausted, but you can’t fall asleep. Sleep experts use the term “hyperarousal” to describe that feeling when your brain goes into overdrive the minute that you crawl into bed. Here is what you need to know about hyperarousal, including what to do to catch those zzz’s.

Why Your Brain Goes Full Speed at Bedtime

It is not unusual to slog through the day just wanting to go to sleep, only to find yourself counting sheep once your head hits the pillow. This exhausted yet wired feeling may be connected to what scientists call hyperarousal. This heightened state of alertness makes it difficult to wind down and fall asleep.

According to Chris Winter, MD, DABSM, DABPN, FAASM, owner of Charlottesville Neurology and Sleep Medicine (CNSM), this state "can be mental, replaying a conversation, thinking about tomorrow’s responsibilities, or monitoring whether you’re falling asleep. Or it can be physical, such as feeling tense or keyed up.”

This same feeling also makes it difficult to fall back asleep if you wake up during the middle of the night. Although sporadic nighttime awakenings are normal, particularly as you age, they can become an issue if they lead to fatigue the next day. It is also common to fall into the never-ending loop of waking up, not being able to fall back asleep, and then becoming more mentally alert because you are so worried about the sleep that you are missing.

When Hyperarousal Becomes a Problem

How do you know if sleep-related hyperarousal is becoming a problem? When hyperarousal regularly interferes with sleep, it can lead to daytime fatigue, low mood, trouble concentrating and increased anxiety.

Not getting enough sleep can present itself in a myriad of disruptive ways. Poor sleep impacts cognitive function and problem-solving. You may find that you cannot recall memories as easily if your sleep is lacking.

Lastly, poor sleep hygiene can also make you more reactive to stress. Things that may roll off your back when well-rested can trigger a negative reaction when you are sleep-deprived.

Stress is one of the most common triggers of hyperarousal. Leah Ann Bolen, CDP, CSSC, IASC, sleep and dream specialist, integrative adult sleep coach, and CBT-I clinician, said that “we don’t necessarily leave the events, problems, and emotions of our day behind simply because we’ve gotten into bed.” In fact, this is often the time of the day when people hone in on what needs to be added to the to-do list, making them feel more anxious.

Not having a time buffer between work and when you try to get to sleep can exacerbate hyperarousal. Being mentally stimulated up until bedtime does not give your brain the time to transition to rest. “That could be work projects, social media, emails, entertainment, emotionally charged conversations, upsetting news, or anything else that keeps us actively problem-solving or emotionally engaged,” Bolen says.

Hyperarousal is a learned response for some people. The brain learns to associate your sleep environment with poor sleep and the resulting stress. As a result of this association, the nervous system is automatically activated once you close your eyes and try to drift off to sleep. Not having the distraction of something to do also amplifies anxiety in people prone to this issue.

Tips for Getting to Sleep and Staying Asleep

All hope is not lost if you suspect that you may be dealing with hyperarousal. The first step is to recognize that waking during the night or not being able to fall asleep in the first place is not a personal failure. While it is hard not to keep an eye on the clock, sleep experts advise you to resist the urge to keep tabs on the time, especially if it is leading you to count the hours of potential sleep that you have left.

Instead, try relaxation techniques such as meditation or deep breathing. If you are not able to fall asleep after about 20 minutes, it is better to get out of bed and engage in a relaxing activity that is not connected with sleep. For instance, reading in a cozy chair, working on a puzzle, or anything that quiets the mind will help to reduce hyperarousal.

Many people find success in creating a wind-down routine in the hour or two before bed. Choose activities that you find calming and that you have time to repeat each evening. Maybe this is enjoying a warm mug of chamomile tea? Or perhaps it is journaling your thoughts so that they do not race through your mind when trying to fall asleep?

Being consistent about these activities will work to send the message to your brain that it is time to prepare for sleep. However, be careful not to let the pressure of adhering to a specific routine cause you more stress.

If trouble sleeping lasts for several weeks or affects your daily life, talk to a doctor. Cognitive behavioral therapy for insomnia (CBT-I) is a proven treatment that a sleep specialist can provide.

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